4 Methods to Curb Overeating

 

“End Emotional Eating”

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Tips that HELP STOP Emotional Overeating & Binge Eating during COVID! Conversations with Catherine

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Nutrition Tips: How to Stop Emotional Eating

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3 STEPS TO END EMOTIONAL EATING| Weight Loss Tips

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4. SUBSTITUTE FOOD WITH FITNESS-BOOSTING ALTERNATIVES. A great strategy to prevent emotional eating is to substitute food with a short bout of exercise with your fitness-minded friends. Physically, exercise reduces stress and anxiet. 4. SUBSTITUTE FOOD WITH FITNESS-BOOSTING ALTERNATIVES A great strategy to prevent emotional eating is to substitute food with a short bout of exercise with your fitness-minded friends.

Physically, exercise reduces stress and anxiety, alleviates boredom and releases feel-good endorphins. It can take a long time to take control of emotional eating and bingeing. And even afterward, it becomes a lifetime of practicing that control.

But believe me, learning to take control of your emotional eating is an empowering act. You can get started by subscribing to my monthly newsletter and receive my FREE 25 Day Emotional Eating Journal. Emotional Eating: 9 Ways to Stop It and Lose Weight A registered dietitian shares tips to help you identify emotional triggers to overeating.

If you respond to any emotional situation—happy or sad—by overeating, and you want to stop, there are solutions. If you often eat for emotional reasons instead of because you’re physically hungry, that can be a problem. Obeying the urge to eat more than you need is a sure-fire way to gain weight. Discovering another way to deal with negative emotions is often the first step toward overcoming emotional eating. This could mean writing in a journal, reading a. 1) Reflect on why you are indulging in emotional eating.

You need to ask your stomach whether it wants food. Before eating, you need to reflect on whether you really need to have what you are having. If you want to avoid it, you should take steps to do so. 2) Think before you act

The good news? There are ways you can say no to emotional eating and yes to healthier and much longer-lasting stress-busting hacks instead. 4 Hacks to Combat Emotional Eating #1 Stop & Reflect. When you’re feeling stressed out and going to the fridge, stop and ask yourself, are you really hungry, or are you looking to fill a void?Tetra Images/Brand X/Getty Images.

Emotional eating and binge eating are distinct but related phenomena, two of several types of overeating.Remember, emotional eating is any eating that occurs in response to an emotion or mood—positive or negative. This could mean choosing to have an ice cream sundae instead of a one-scoop ice cream cone when you’re feeling depressed or celebrating an event. Emotional eating: 4 ways to change your habits WATCH: Ginger Zee does these five things to protect her mental health. By Dara Elasfar. Video by Elisa Tang.

During the coronavirus pandemic, people around the globe report feeling anxious, fearful, stressed and socially isolated.

List of related literature:

By dealing with the emotion, you can learn to prevent overeating and bingeing.

“Managing Stress: Principles and Strategies for Health and Wellbeing” by Brian Luke Seaward
from Managing Stress: Principles and Strategies for Health and Wellbeing
by Brian Luke Seaward
Jones and Bartlett Publishers, 2006

The interesting (and revealing) part of this process is that it only takes three or four such separations of TV and eating before the craving to eat loses its compulsive power and becomes weak enough so that turning off the set (even during a commercial) becomes simply not worth the effort.

“The Science of Self-Control” by Howard RACHLIN, Professor Department of Psychology Howard Rachlin
from The Science of Self-Control
by Howard RACHLIN, Professor Department of Psychology Howard Rachlin
Harvard University Press, 2000

Here are some of my tried-and-true hacks for overcoming emotional challenges with food:

“Complete Keto: A Guide to Transforming Your Body and Your Mind for Life” by Drew Manning
from Complete Keto: A Guide to Transforming Your Body and Your Mind for Life
by Drew Manning
Hay House, 2019

In Step 5, you learn to resist and control the interactions between food and mood, the reasons we eat other than hunger.

“Way to Eat: A Six-step Path to Lifelong Weight Control” by Maura Harrigan Gonzalez
from Way to Eat: A Six-step Path to Lifelong Weight Control
by Maura Harrigan Gonzalez
Ebsco Publishing, 2002

Furthermore, these overeating and/or binge episodes can intensify the guilt and shame that accompanies the eating patterns of those with food-addictive behaviors and can “reinforce the erroneous notion that restrictive eating is a solution” (Herrin, 2003, p. 156).

“Behavioral Addictions: Criteria, Evidence, and Treatment” by Kenneth Paul Rosenberg, MD, Laura Curtiss Feder, PsyD
from Behavioral Addictions: Criteria, Evidence, and Treatment
by Kenneth Paul Rosenberg, MD, Laura Curtiss Feder, PsyD
Elsevier Science, 2014

Those of you who have suffered from emotional overeating will find yourself feeling calm and able to cope with your problems without resorting to eating.

“The Serotonin Power Diet: Eat Carbs-Nature's Own Appetite Suppressant-to Stop Emotional Overeating and Halt Antidepressant-Associated Weight Gain” by Judith Wurtman, Nina T. Frusztajer
from The Serotonin Power Diet: Eat Carbs-Nature’s Own Appetite Suppressant-to Stop Emotional Overeating and Halt Antidepressant-Associated Weight Gain
by Judith Wurtman, Nina T. Frusztajer
Rodale Books, 2009

By eating in a balanced way—neither undereating nor overeating—you reduce your emotional reactivity.

“The Dialectical Behavior Therapy Skills Workbook for Bipolar Disorder: Using DBT to Regain Control of Your Emotions and Your Life” by Sheri Van Dijk, Zindel V. Segal
from The Dialectical Behavior Therapy Skills Workbook for Bipolar Disorder: Using DBT to Regain Control of Your Emotions and Your Life
by Sheri Van Dijk, Zindel V. Segal
New Harbinger Publications, 2009

Overeating is by far the most frequent way people comfort themselves in the face of these emotional states.

“How We Eat: Appetite, Culture, and the Psychology of Food” by Leon Rappoport
from How We Eat: Appetite, Culture, and the Psychology of Food
by Leon Rappoport
Ecw Press, 2010

EMOTIONAL: You need emotional healing, not emotional eating.

“You Can Drop It!: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate–and You Can Too!” by Ilana Muhlstein
from You Can Drop It!: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate–and You Can Too!
by Ilana Muhlstein
Galvanized Media, 2020

For another one of my clients, we were able to stop her emotional eating simply by tapping on a feeling.

“The Tapping Solution for Weight Loss & Body Confidence: A Woman's Guide to Stressing Less, Weighing Less, and Loving More” by Jessica Ortner
from The Tapping Solution for Weight Loss & Body Confidence: A Woman’s Guide to Stressing Less, Weighing Less, and Loving More
by Jessica Ortner
Hay House, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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28 comments

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  • I would suggest also intermittent fasting, it decreases appetite overtime just make sure to search about it and that it’s suitable for your health, another thing that I would suggest is eating without doing something else while eating, like never eat while watching tv etc etc

  • Wow I never really thought about it like this. Thank you. I’m having such a hard time with emotional eating.:( I know this quarantine hasn’t helped.

  • I love your comment that eating emotionally is an attempt at self-care. This is an absolute truth for me. I am a very independent person who finds it difficult to reach out to other people for anything.

  • I’ve had an unhealthy relationship with food my entire life. I am an emotional eater as well as a boredom eater. Diet time comes, then diet time gets thrown to the way side. Dani, what your channel is providing for people like me is a way out of that mind set, a way to adopt a life long healthy relationship with our own bodies and with food in general. This is incredible for you to share with us. I am looking at spinal surgery this year and my goal is to get as much help for you (here) as possible while I am on the path to physical healing, then incorporate what I have learned into healing my negative relationship with food once and for ALL!!!

  • Wow, thank you so much! I really needed to hear this and I only just found your channel. So many helpful videos here, thanks! I tried to follow your closed group for Facebook below but the link is not working. Is it too late to join?

  • Hi Dany! I think my 5 year old son is into emotional eating. He is always asking for candy and other sweet stuff when he is on his own or when he is angry. He sometimes asks for candy or chocolate in the very middle of a tantrum! Do you have any tips that could work for kids? Thank you!

  • I had been in this trap for almost twenty years of my life but now lately I have decided that I will eat the right food in the right amount at the right time in a right manner with a right feeling. It may seem ridiculous and impractical but I have fine tuned it with my inner self. So now I am more healthy relaxed and aware of my body’s feelings.

  • Thank you for this video. Came at a time when I’m dealing with emotional overeating. I hope I can apply everything you mentioned because I’m sick of myself.

  • Hi I’m trying to stop eating food thats not good for my body. any tips to stick to clean eating? or to make me not want to eat the foods that aren’t good for my body? thanks! x

  • This was so simplified and helpful! Why did I never think to try this?? I over eat all the time because of my emotions and thoughts. I love your videos there always to loving and encouraging. Thank you! also, do you alkalize by eating or drinking lemons every day? Your skin always looks so radiant and beautiful!

  • Thanks for sharing this. I randomly came across this video white sitting in the grocery store parking lot abt to get ice cream because I’m having a rough week.

  • Your videos are honest and make sense. I’ve been really into intuitive eating, I have read the book on the topic and also checked out heath at every size as well as Isabel dozen duke. Your channel fits right in with the mindful approach instead of restricting food and I appreciate that!

  • Wonderful video Dani. Everything you said in this video is so true emotional eating. I went through this in the past and I did use food for comfort. I soon realised this was not the answer or solution to my problems. It’s hard to make that change but necessary to look for the signs.

  • This is one of my favourite books! I even wrote a summary of the main strategies at  http://conscientiousintrovert.wordpress.com/2014/06/01/100-in-1-end-emotional-eating/ 

  • love your videos, content, EVERYTHING about them. love the Facebook Live videos the best! your daughter is adorable! fyi-I signed up for the private Facebook group yesterday but haven’t been approved yet. �� Thanks for teaching me how to make it convenient to eat healthier. I have 2 boys 9 and 3, would love to see more ideas for picky eaters ���� thanks again.

  • And if you like eating, really take time and eat mindful with what you’re eating. This way you won’t have to eat as much to get that peace.

  • I am an emotional eater and also an emotional food shopper.
    I have so much food at home mostly healthy plants food. However for any reason what happened in my life, depression or just receiving good news it makes me want to shop for food and eat even I am not hungry.

  • I have to say, I think that your explanation of this subject is spot on! I think that one issue for many people (including myself) is eating while doing other activities. This example isn’t exactly emotional, but I used to snack while watching YouTube videos, and then after a while I would associate watching YouTube videos with snacking, so any time I watched a video I’d want a snack, hungry or not. I decided to make a change and eat every meal and snack at my table without any distractions. This helped me immensely. Now I don’t associate eating with anything other than being hungry and enjoying food. Anyways, thanks for another great video!

  • Non organic food is unclean and full of chemicals and pesticides. If you eat GMO Foods it effects your brain and body chemistry which affects your emotions and health. As Jack LaLanne said’ if man made it don’t eat it’.

  • Wow this was powerful.
    Weight gain is a symptom not the problem.
    Our relationship with food is a reflection of our relationship with other problems in our life.

  • Over-eating, over-spending, and a messy house all fit together. Your three tips will work for these as well. I’m only 10 pounds overweight but 10 pounds is 10 pounds.
    I’ve already have been doing steps 1 and 2, but have never reached step 3. Today, I’m going to make a list on new ways to nurture myself without food or spending. Watching your videos will definitely be on the list.������✨Thanks!��

  • I’ve been working in this subject for the last nine months, I used to have “atracones” (I don’t know the english word but is when you eat a lot of different foods in a few minutes, without thinking about it).
    The tips you gave are on point, is exactly what I’ve been doing. I discovered what situations/emotions drove me to emotional eating and followed the entire proces as if I was an experiment and wrote it down.
    I reached the point where I can control those situations and the ways a behave myself in. It’s hard, it takes time and you fail, especially when you are used to use food as comfort but I keep working because I want to change my life and my relationship with food.

  • I love this, it really feels like your talking to me directly:). same goes applies to alcoholic beverages. I turn to them when I was sad or even when I was really exited. but by becoming aware of my emotions and not being afraid to experience them I have cut down from a couple drinks a day to a couple a month.

  • Since I started this weight loss program 6 months ago, I’m very careful about my nutrition. I lost 20pounds and now I’m being even too much careful about calories, sugar intake… binge eating happened to me several times and I must be honest, I was scared by my behavior and knew it wasn’t normal. Your videos confirms what I thought, I’m an emotional eater because I’m often bored during the week and I feel lonely… But instead of doing something else, I overeat.. when I’m busy tho, I do listen to my body and nourish it when it has to be. I’m aware about what happened to me, so I really listen to me now to treat that, and as you say, it takes time.. thank you for this video ��

  • If you ever find yourself struggling with emotional overeating, this video is for you. These are some of the tools that I have used in my own life and I hope they are helpful for too. xoDani

  • Sorry but people with food problems already know all this, the problem is the compulsion being so powerful, it will over ride everything said in this video.

  • This was a great deep dive into the psychology of emotional eating. I love the idea of instead of beating yourself up, really paying curious attention to your own behaviors and needs. I’m sure it takes a lot of time and patience but any kindness we can extend to ourselves is worth it. Thanks Dani!

  • Awesome video, thank you! Yes, it’s NOT about the “right” diet! There are in fact several triggers which DO lead to emotional eating, as long as these are not adressed, one will eat emotionally and gain weight. One of these triggers is a CONDITION, e.g. “feeling alone/unhappy/bored” -> “eating”. You can eliminate these conditions and start lose weight, more info here: http://www.recreateyourlife.com/1?p=davidfree&w=es-sales