4 main tips on how to stop emotional eating

 People eat for a variety of reasons. To stop emotional eating, you need to know what causes it. 

Find out what situations, feelings, or places trigger emotional hunger. Emotional eating is often 

triggered by negative emotions.  Sometimes positive emotions such as rewarding yourself for 

achievement.

Causes emotional eating

• Stress -

 Most people tend to eat when they are stressed and for good reason. During chronic 

stress, high levels of cortisol, the stress hormone, are released. Cortisol creates cravings for salty, 

sugary, and fatty foods. That will increase your energy and pleasure levels.

• Boredom -

 This happens when you are unemployed and unemployed. You can eat to relieve 

boredom. You feel empty and not full, so you eat to kill boredom and get that sense of satisfaction.

• childhood memories - 

You can remember childhood memories of food. Some parents use food to reward children for 

doing well. Your parents reward you with chocolate every time you get good grades. You can 

start this habit in childhood.

• Social Effects -

 Having dinner with friends is a great way to bond and have fun, but sometimes it can lead to 

overeating. It can be easy to overeat if your friends eat too much or calm your nerves. This is 

easy to do if a family member or friend encourages you to overeat.

• Stuffed emotions -

 Eating, anger, shame, loneliness, sadness, etc. can be a way to silence any negative feelings. By 

concentrating on the food, you will forget about the feeling.

How to stop emotional eating

An easy way to do this is to keep a food diary and a mood diary. Write down every time you 

realize you've eaten an unhealthy meal. Then see what emotions are causing them to eat. Over 

time, you may be able to determine the behavior or feelings that cause you to overeat. Once you 

know what triggers your emotional eating. You can find ways to stop it and find healthy eating 

habits.

1. Find other ways to satisfy your emotions

If you can't find another way to deal with your emotions without eating. It's almost impossible to

 

break the habit. One of the reasons diets fail is because they give logical diet advice. Assuming 

the only thing preventing you from eating right is a lack of education. This type of advice only 

works if you can control your eating habits. Identifying your triggers and understanding your 

cycle is not enough. You need to find other ways to cope with your emotions. When you are 

stressed or lonely, you can call or talk to a friend who makes you feel better. Visit your favorite 

place, read an interesting book, watch a comedy, or play with your pet.

2. Stop when the urge comes

This may not be as easy as it sounds, because if you have a food craving, you can think about it. 

You feel the need to eat and drink there. Take at least 5 minutes before giving in to your urge, 

which gives you time to think about your bad decision. During that time, you can change your 

mind and make better choices. If 5 minutes is too much for you, start with 2 minutes and 

increase your time over time.

3. Learn to accept good and bad feelings

Emotional eating comes from not being able to deal with your emotions in your head. Find a 

friend or professional you can talk to about the problems and issues you have. Being able to 

accept bad and good feelings about food will help you grow.

4. Engage in healthy lifestyle habits

Adequate exercise, rest, and sleep will make it easier to deal with any emotions. Take time to 

exercise 30 minutes at least 5 days a week, rest, and sleep 7-8 hours every day. It is also 

important to surround yourself with positive people. Who will cheer you up and help you 

overcome your challenges?