Have you ever felt guilty after eating way too much junk food? You’re aware that you are not hungry, but you just can’t stop craving for more and more sugary and fast foods. You might be suffering from emotional eating.

Many people have to face this problem several times in their life, which badly affects their health and fitness effort. But instead of blaming yourself after each time, understanding your situation will help adjust your eating habit better.

WHAT IS EMOTIONAL EATING?

Emotional eating happens when you keep grabbing foods to satisfy your emotions rather than your hunger. The worst thing about emotional eating is that you tend to choose foods which are high in sugar and carb. These foods will probably ruin your waistline,

Common causes of emotional eating:

  • You are stressed
  • You feel bored or empty
  • You are having emotional distress.
  • Bad eating habit previously
  • Influenced by people around

After defining the cause of your problems, you will know how to deal with it. The following solutions have been proved to success in solving emotional eating for many people. Try them and improve your life from now on.

HERE’RE THE SOLUTIONS:

  1. DON’T SKIP MEAL

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Even when you are having the busiest work schedule or running a weight loss program, don’t skip your meal. Hunger makes you feel more stressed and causes the urge to grab foods mindlessly. Having a fix eating schedule also helps practice your digestive system, makes it know the exact time for eating.

  1. SIP A CUP OF TEA

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Sipping tea during office time makes you less stressed and stops you from craving for sugary foods. The first kind of tea that should come to your mind is chamomile tea, which can soothe stress and anxiety. Despite containing a bit caffeine, green tea and black tea are rich in theanine, which can also reduce stress. Sipping these kinds of tea helps balance insulin levels, regulate your appetite and keep you feeling full for longer. If tea is not your favorite, try a cup of warm water, cinnamon, and honey.

  1. SNIFF SOMETHING TO FEEL FULL

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Yes, the good smells of foods can stimulate and make your stomach growl and grumble. But various studies have proved that sniffing some certain smells can make us feel full. The most effective smells are of citrus, green apple, banana, garlic, or olive oil. Moreover, the aromas of tangerine and green apple have a positive effect on soothing your stress and calming your mind.

 

  1. TAKE 5-MINUTE WALK

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Walking is a simple activity that is good for both mental and physical health. Besides burning more calories and keeping metabolic rate high, it can help regulate your breath and promote endorphins – anti-stress hormones. When you are calmed and relaxed, you’ll be able to control your behavior better and stop urging for food.

  1. HAVE HEALTHY SNACK

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If all the efforts above is unsuccessful, there’s nothing that stops you from grabbing junk food better than eating. Treat yourself with a mindful and moderated meal that you can feel satisfied without taking too much unnecessary calories. Foods which are high in fiber and protein are highly recommended to keep you full. Cottage cheese, apple slices with peanut butter, or a handful of almonds, there’s a range of snack that you can choose.

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