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6 Ways To Control Emotional Eating

6 Ways To Control Emotional Eating

We are in the middle of an obesity epidemic that is showing no signs of slowing down, and although there are a few things that can be said about accepting who you are, being confident and not being superficial when it comes to looks, the fact of the matter is that being dramatically overweight increases health risks. This is particularly due to the large amounts of unhealthy foods we consume and the lack of key nutrients in our diets.

Emotional eating is often the culprit when it comes to gaining large amounts of weight—it is a diet killer, an emotional black hole and a drain on your wallet. Some people just can’t handle stress without that happy feeling they get from sugary or high-fat foods. So how do you control this sudden and overwhelming urge?

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1. Eat regularly

There are a lot of little tasks during the day that can keep us from having the old “three square meals a day.” Instead of sitting down and having a nice, filling lunch consisting of several different dishes including salads and soup, we just buy some junk food and basically live off snacks, sweets and soda a good part of the day. If a craving strikes it is easy to say we are really just hungry and to keep eating all the junk food we already have at our side. Instead of this, try to eat three big meals a day and have two to three small snacks along the way—some fruit or a homemade milkshake are great treats. This way you won’t be too hungry at any given part of the day and having set meals will allow you greater control over your diet.

2. Eliminate junk food from your home

If you don’t have any unhealthy comfort foods in your home it will be difficult to binge on them even if you break down and give in to your cravings. Go for salads, some fruit, soups and similar meals that won’t be too high on calories. I don’t recommend nuts; although they are healthy when consumed in moderation, it is quite easy to sit back and eat a bucket load of them when you are feeling down. If you still feel a strong need for something sweet after a couple of apples or a banana, identify this as an irrational craving and take steps to overcome it.

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3. Distract yourself

The simplest way to deal with a craving is to give your brain something else to think about. Dive into that DIY project you have been putting off for some time, have a friend over and play some video games, take the dog for a walk, sit down and have a cup of coffee with a family member, put on some great music and dance in front of the mirror—anything that gets your mind occupied. Even hardcore smokers can get so distracted by a project that they let a cigarette burn itself out in the ashtray, so find a good way to keep yourself busy and avoid emotional eating.

4. Break bad habits

When you respond to one stimulus by immediately performing a certain action, you program your body to work a certain way. After a while you can basically train yourself to respond to negative feedback, emotional pain and stress by eating ice cream or cake. At this point it is like a reflex action with little conscious planning. You need to identify the situations that trigger emotional eating for you and make an effort to switch to a more positive course of action. You are getting an endorphin high from the sweets and you need to replace this with another stimulus, such as listening to music, singing, running, dancing or cuddling up with someone you love and trust. If you don’t have junk food in your home it can be easier to resort to another tactic straight away than to go out and buy some chocolate or wait for the pizza to arrive.

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5. Do some exercise

Exercise is a great substitute for eating when you are feeling down, but is also a great way to boost your self-confidence and relieve stress irrespective of when it is performed. Regular exercise is good for both physical and mental health, and activities like running, punching bag training and yoga can also be used as a direct means of dealing with emotional distress brought on by various events in your life.

6. Go to a qualified therapist

In the end, if you don’t feel like you are able to cope, even with all the advice you have been offered and the emotional support of your close friends and family, it is best to seek out professional help. Some of the causes of emotional eating can be deep-seated emotional issues related to sexuality, self-perception or morality, and these issues can’t be easily resolved. Coming to terms with negative things that have happened in the past is a long and slow process, but it can be done and there are professionals willing to help.

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More by this author

Ivan Dimitrijevic

Ivan is the CEO and founder of a digital marketing company. He has years of experiences in team management, entrepreneurship and productivity.

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Last Updated on August 4, 2020

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

What we don’t seem to have is any meaning left in our world.

By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

Less is more.

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Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

Consider just some of the benefits of living with fewer possessions:

1. Create Room for What’s Important

When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

2. More Freedom

The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

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3. Focus on Health and Hobbies

When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

4. Less Focus on Material Possessions

All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

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It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

5. More Peace of Mind

When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

The less things you have to worry about, the more peace you have, and it’s as simple as that.

6. More Happiness

When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

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7. Less Fear of Failure

When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

8. More Confidence

The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

What’s Next? Go Minimalism.

If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

Featured photo credit: Unsplash via unsplash.com

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