Keep a food diary
Record everything you eat, how much and when, but most importantly,
record the emotion and reason for eating. This will help you identify the
triggers for eating/overeating, which in turn will help you manage the
situation better next time.
These records will
point out the areas where you need to work on. "An emotion that is buried,
is buried alive". When you are no longer stuffing the emotions down with
food, you are going to have to deal with them in other ways, and this
includes all the stuff from your past that you have used food to numb.
Take a walk to
To distract you from eating a lavish lunch or reaching for that glass of
wine, calm down any emotional upset before beginning a meal.
Rate your hunger
Learn to listen to your body, and only eat when you are hungry Ie.
stomach hungry rather then emotionally hungry. Rate your hunger on a scale
of 1 - 10 ravenous to satisfied. If you make this a habit, you will be
better equipped to stop when you are on the verge of emotional eating.
Give yourself time
You can eat anything you want on condition you wait 30 min before you
eat it. This prevents spontaneous binging, or eating unconsciously.
Give yourself a break
If you slip up, judging yourself too harshly can lead you to give up
give up on yourself. Simply acknowledge the slip up and get back to your
Make up a no go list
Make up a list of the foods you always reach for when you are
emotionally eating. Abstain completely from these foods.