Binge eating is a form of habit that we usually do like biting our nails, hair twirling or finger tapping. Emotional eating is often triggered by boredom, anger, stress and even when you are feeling happy. People who are prone to emotional eating tend to feel like eating is their only way to fill up their needs. Most people who are under stressed do not realize that they are munching and working at the same time. If that is how we deal certain situation in our lives, I believe it can lead to weight gain and affects our health. Many people asked me about how to overcome their cravings in binge eating. Well, I would say that it is not an easy thing to do. It requires self-awareness and discipline in order to overcome the habit.
Finally, I have come up these basic tips on how to overcome emotional eating. Keep in mind that these tips may not work on some people; however you can choose whatever tips that can help you become a better person. These are by far the simplest form of advice on how to tackle the binge eating habit.
It all starts at home.
Family is the basic unit of society. That is why it is important to teach your kids and everyone in the house to eat foods that are beneficial to your health. Keep away from junk foods in your house; instead keep in foods such as fruits, veggies, low-calorie, low-fat foods and the like. There are also foods that can be substitute to sugar, since kids love sweet foods.
Kids learn by imitating the adults. As a parent, you need to show good example through your daily lifestyle. Take a short look at your refrigerator now and see if there are more healthy foods than junk foods or is it vice versa? Take a walk with your kids and spend more time with your family, not only it will help you bond with your family, it will also help your kids become healthy as they grow up.
Know what cause emotional eating.
This could be the hardest part in the process because you might need a little self-awareness in doing so. Some people are in denial and they end up clueless about what triggers their binge eating habit. Ask yourself few questions like, “Am I really hungry?” “Why do I want to eat this chocolate?” You will know if your body is starving or just crave for something to eat. Assess yourself if you are under stress, anxiety, depress, angry, sad, lonely etc. and record what you eat throughout the day. Many successful stories of weight loss recorded their eating habit every day for 1 month and they realized their weakness and the pattern in their binge eating. Then they decided to make a change to it.
On the other hand, if you are dealing with an overweight kids and their binge eating habit, maybe you should find out about their day in school or with friends. Are they socializing with positive people? If they are not, then you should know if their friends are influencing them in a negative way or not. Mingling with negative friends can lead to emotional issues which can cause them stress and other personal issues. Talk to them about it and you will never know you are dealing with bigger issues and not just eating problem. Your kids might need help.
Find other solution for cravings.
You will reach at some points of your life where you become aware of your emotional eating condition and its causes. Therefore, instead of eating unhealthy foods to make yourself feeling better and satisfied, switch to other foods or other activities that can distract you away from your old habit. I’ve been in this situation many times and what I usually did was to get up and go out for a walk. In the past, I always end up being frustrated at myself and how I have no control over my situation. Going out for a walk definitely help me be distracted with my cravings. If you are the kind of person who are very expressive, you should try releasing it on a punching bag or maybe go out for a run with your buddy. Most of all, the fastest way to curb binge eating is to drink plenty of water. Been there, done that!
Reward yourself one in a while.
When we have been working so hard, reward is the best motivation to keep us on track. Focus one step at a time. When you see positive changes in you or your children’s lifestyle, give reward through verbal or stuff. As much as possible, avoid giving food as reward. You can go for a shopping or buy their favorite stuff they have been wanting for so long. Sharing successes with your family is a good way to motivate them to live a healthy lifestyle.