The first step of conquering a bad habit is acknowledging that there is a problem, but what can you do to change or break a bad behavior? Let’s take a look at some of the factors and sharing some tips on how you can put a stop to emotional eating.
One effective way to find out the what, where, and when emotional eating is taking place is to begin a process of keeping a diary or journal. Keeping a journal will be a powerful tool in discovering what the circumstances may be that lead to a session of emotional eating. Chronicle every time you decide to eat. Try to document the details. How hungry were you? Can you rate it on a scale (for example a 1-10)? Where were you when your emotional eating took place? Were you at school, work, home or out in public? Who were you with? You might be surprised to find patterns.
After you’ve spent some time compiling information, and asking yourself key questions, you may find what some of the major triggering events might be. If you have found that you were less than a 5-6 in hunger, and cravings appear during specific situations, it’s possible that you could be stress eating. One of the easiest ways to quit almost any habit is to simply replace the poor behavior with healthy behavior. For example, you can keep healthy snack like an apple handy. There are also some delicious teas or lemon water, which contain nutrients that help curb hunger, aid metabolic function, and a few like black tea are known to lower stress hormones by nearly half during consumption.
Alternatively, other methods such as exercise and deep breathing can be very effective in managing stress in the moment, or at the end of your day. Shallow breathing has been found to increase stress in the body, so spending the time to allow your body a chance to concentrate on breathing can lead to many health benefits. Exercise and breathing go hand in hand, so a healthy regimen can go a long way to putting you on the path to success.