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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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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 March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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