5 Ideas to Help Control Overeating



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Emotional Eating

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Look at the Way You Eat. How you eat can be more important than what you eat. The total amount of food you eat, your attitude toward food, how you balance your meals and snacks, and your personal eating habits can play a much bigger role in emotional overeating than the specific foods you choose to eat. Emotional eating creeps up on us and, before we know what’s happened, it dictates our lives, calling the shots on when and what we eat. We find ourselves imprisoned in a destructive cycle, eat privately and silently, often without the knowledge of our loved ones.

Read on for 7 tips to reduce emotional eating. Tips to Stop Emotional Eating By Dr. Susan Albers, psychologist at the Cleveland Clinic Hospital and author of “50 Ways to Soothe Yourself Without Food,” “Eating Mindfully,” “Eat, Drink & Be Mindful and “Mindful Eating 101.”.

Keeping a log of what you eat and when you eat it may help you identify triggers that lead to emotional eating. You can jot down notes in a notebook or turn to technology with an app like. The solution to emotional eating is less about eating than it is about emotions. You can start with a simple step. “Make a list of what is stressing you, and make a plan to take control of the.

Emotional Eating Guide: Simple Effective Tips to Control Emotional Eating Kindle. Emotional Eating Guide Simple Effective Tips to Control This item Emotional Eating Guide Simple Effective Tips to Control Emotional Eating by Sophia Jenson Paperback 699 Ships from and sold by FREE Shipping on orders over 2500. Exercise, sleep, and other healthy lifestyle habits will help you get through difficult times without emotional eating. Make daily exercise a priority. Physical activity does wonders for your mood and energy levels, and it’s also a powerful stress reducer. And getting into the exercise habit is easier than you may think.

The diary will help you discover your triggers and how to avoid feeding the anxiety with a Pop-Tart. 4. Team up with a buddy. Find somebody who has the same emotional eating habits.

It’s just as important for an emotional eater to have support as it is for an alcoholic or a drug addict. It’s a habit that needs to be broken. 5. Resist. Self-control is a fruit of the spirit that comes from abiding in Christ. And most of all, we serve a God who understands our emotional pain and can soothe us through His presence and prayer.

Unfortunately using food to cope with negative emotions is not the best way to handle them. This coping mechanism can get out of control if left unchecked. Learn exactly how you can stop or reduce stress eating and also how to manage your emotions the right way.

List of related literature:

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

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

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

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

Step 4: Shift the focus away from food Once you have decided what you will and will not eat and have articulated that decision, divert the conversation away from food differences as quickly and naturally as you can.

“Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes” by Kristie Sullivan, Andreas Eenfeldt MD
from Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes
by Kristie Sullivan, Andreas Eenfeldt MD
Victory Belt Publishing, 2018

This candid book gives advice on separating food from emotion, taking the fear out of food by learning to safely feed your cravings, and how to redirect your energy from what you eat and how much you weigh to who you really are—and how to learn to love that person.

“Mother Daughter Wisdom” by Christiane Northrup, M.D.
from Mother Daughter Wisdom
by Christiane Northrup, M.D.
Hay House, 2006

I hesitantly add my thoughts about food— how I too love to eat and am a “sugar junky,” how I try to remember to pause after one helping to wait for fullness cues.

“Handbook of Interview Research: Context and Method” by Professor of Sociology and Chair Jaber F Gubrium, Jaber F. Gubrium, James A. Holstein, Sage Publications, inc, Professor James A Holstein
from Handbook of Interview Research: Context and Method
by Professor of Sociology and Chair Jaber F Gubrium, Jaber F. Gubrium, et. al.
SAGE Publications, 2002

Balancing your eating habits is also very helpful in gaining more control over your emotions.

“Don't Let Your Emotions Run Your Life for Teens: Dialectical Behavior Therapy Skills for Helping You Manage Mood Swings, Control Angry Outbursts, and” by Sheri Van Dijk
from Don’t Let Your Emotions Run Your Life for Teens: Dialectical Behavior Therapy Skills for Helping You Manage Mood Swings, Control Angry Outbursts, and
by Sheri Van Dijk
New Harbinger Publications, 2011

Such statements again illustrate a sense of the importance of self-control and a feeling that eating reflects a breakdown in this control.

“The Psychology of Eating: From Healthy to Disordered Behavior” by Jane Ogden
from The Psychology of Eating: From Healthy to Disordered Behavior
by Jane Ogden
Wiley, 2011

• Mindful and attentive eating strategies address cognitive and self-awareness processes to help individuals exert control over how much and what foods they eat.

“Nutrition in Lifestyle Medicine” by James M. Rippe
from Nutrition in Lifestyle Medicine
by James M. Rippe
Springer International Publishing, 2016

Alexia Lewis RD

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

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  • 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.

  • Great advice. My added advice would be to journal and talk to family and friends. That works for me I don’t binge or eat crap barely anymore it doesn’t cure anything just makes me feel worse so I sleep and write. It works for me! But I refuse to put sugars into my body. lol

  • 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!

  • Hi Dr. Tracey, as a recovering binge eater, I greatly appreciate your video on that. I’ve done the work, so the binge eating part of me is pretty dormant. Now, I’m noticing that I emotionally eat. Especially during quarantine watching movies. Listening to this video I realized that I eat with a distractionusually a movie, series, YouTube video or call. I think I’m over eating alone. It must be subconscious. I live alone and I am single (not at all upset about it), but I guess I’ve trained myself now that while I’m watching a movie at night I need popcorn or chocolate and that’s when I get mad at how much I eat while I’m not hungry. How can I break the association of movie and food? And how can I feel less awkward eating alone in silence every day so I can be more mindful?

  • An Introductory Guide To Ending Emotional Eating Forever


    Emotional overeating is almost a joke in our society – movies, TV shows, and the resulting stereotypes cause many of us to laugh about how much ice cream it takes to get over a boyfriend, or how much chocolate we need to overcome rejection. But for those who actually suffer from emotional overeating, it’s anything but funny

    This powerful guide will provide you with everything you need to finally overcome this sometimes devastating eating problem.

  • WE are all on a journey. One step in front of the other with positive selflove. When we compare ourselves to others it is easy to become discouraged. I still sometimes have a hard time loving myself, but kind words help. ❤

  • 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!

  • Ok, she eats less of several things. She runs. She writes. What does she do when she needs to handle emotional eating with food?

  • My sister is a stress eater and she had to diet because her weight was interesting with some medical thing and she quit her job and came home and was trying to stress in and me and the rest of my family looked like bulls in China shops while trying to get the junk food into a room with a lock. I know it sounds mean but it’s better than loseing her. Shes somewhat better now though

  • What this woman does when she feels depressed, cause when i do i end up having serious episodes of over eating, sometimes i can avoid it but if i cant sleep i will probably end up eating anything i wish, and i want to end that…. And i dont know what to do…, people tell me to drink water but when the urge comes e just forget about water and my goals for weight loss… Its truly sad i havent found a way to win this thing. I need help and i dont know how to get it…

  • For those who is still on their way to burn their fat with pills, crazy diets and exercises. That woman has given tip me how to burn fat quick still eating my favourite morning donuts. Watch that short video here NODIET. XCOURSE. XYZ (without spaces) to know how!

  • Everyday Dr. OZ has the things on his show Sometimes this happens with women hormones get out of wrack in older women like my self be blessed in your lifetime

  • She looks great…but im not believing she ran any marathons. Lol may have participated…but runners have a very specific body and if she was doimg all that she would be more toned and im not not buying it. Sorry.

  • 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!��

  • Hey thanks for another awesome video! And for inspiring me to make my own YouTube channel! Your the best lots of love from Canada ����

  • Thanks so much for having me Marielle!…One tip I forgot to mention…when we’re wanting to eat at night or emotionally eat, try eating fresh fruit (berries)! Strawberries, blueberries, raspberries, etc… can give us fructose which can satisfy some of our desire for sugar, and fruit has high water content, minerals, and enzymes that our body loves. Cheers

  • Hello sir ��I need your help. I’m first year MBBS student. I’m so much confused�� because I think I’m suffering from fear (high fear) that I will do some mistake and I think I m not right person to becoming a doctor. I’m so much kind and I love to help others, I don’t want to be mediocre I want to be a great in something. Universe gives special, unique dream to everyone, is this my life’s dream. Is this only fear of medicine or something����������

  • Hi everybody. I used to be a emotional eater. I struggled with binge eating, carb addiction, extreme weight gain, weight loss. I know it is very hard to get rid of it. Now i can fix it 90%. There are some tip i want to share:
    1) i talk to myself: you are able to eat everything you want. When my mind feel free to eat, i craving food less. Then i reduce the bad food, bad carb slowly.
    2) i accept, admit that i am craving, im a carb addiction. I relize that we can not lie our body. Let say the truth and brave to get rid of.
    3) when i want to eat more, i wait 30 minute more. In that time, i do something else and i relize that i didnt crave food anymore
    4) i learn to cook. I cook new food, eat healthy as much as i can and feel very good.
    Sorry for my bad english:))
    I want to contact with people to help them get rid of this monster and also want to improve my english. You can share with me and me can find solution together. This is my SKYPE account: live:hanhvuong283

  • My doctor said to me it’s impossible to lose 20-30 lbs, then added… “if you do, you won’t keep it off. I see 15 patients a day and I’m telling you, it’s impossible, unless you’re “highly” motivated. I said, Exactly! His response, “Then let’s go!” Oh, he also said, “Just look at me.” Smh. Any thoughts on this Dr. Marks?

  • I ate when there negative comments, I live with a VERY negative mother. I got lots of negative feed back for being over weight. I then binged and purged by 16. I stopped when I had kids.
    I married, had kids and stayed overweight. My top weight was310lbs.
    Had weight loss surgery, then began eating and bingeing to cope since I could not just eat emotionally. Crazy how old behaviours come back.
    A year with BANA (bulimia anorexia nervosa association) and the help of a psychiatrist who diagnose me properly, (bipolar type 2). Medication helps but CBT help me a lot.
    This is a great straightforward explanation I can share with friends I have met with similar issues. Thanks so much.

  • ok yah I am berry much like all that so I agree with my counsellor when she told me that I have emotional eating thank you I also eat sometimes just cause the food is their!

  • I know I’m not hungry, I know I’m full but I still can’t stop myself when I’m overly anxious / stressed. I’m fully aware of how I feel and what I am doing and what damage I’m doing to my body. I wish I knew how to snap myself out of it.. impulse control, I suppose. It’s funny because for twelve years I starved myself and I did a total 180 after a really bad time / episode.

  • Thank you. I eat based on my emotions and I’m a mindless eater:( I’ve worked on both for a few years but i can’t seem to outgrow.
    Lastly, thank you for the visuals.

  • There was a time that I couldn’t stop eating and what worked for me was eating by schedule. Breakfast at 7 AM, lunch at 12:30 PM and dinner at 7 PM. One snack at 9:30 AM and one 3:30. That was all. No matter what I felt, I only ate on these specific moments. If I felt “hunger” in between I repeated to my self many times “I know this is not real hunger”.

  • I eat emotionally. I’ve always tried to work out but sometimes that’s not that easy. Food has a way of adding on more pounds than I can work off. I was always frustrated with that. Now I use a diet that works for me combined with a very easy work out that I do every day. I attribute my success to the genius of a diet which allows me to eat as much as I want. Just as long as I cycle certain foods that I shouldn’t eat, I loose weight, if you want to follow these same steps, I’ll share a link for you here,

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  • I won’t lie, when depressed, I’ve often went to foods and overate ☹️
    Anyone else did the same?

    -from Small health channel. Show support, visit and follow.��

  • 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.

  • 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’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!!!

  • As an emotional eater most of my adult life, I will use the tips and great advice. I love affirmation at the end. Thanks so much for this!

  • 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.

  • 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.

  • 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.

  • 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.

  • 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?

  • 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 can relate to her story cause I lost my mom and food was my comforter. I developed diabetes, gained so much weight and now I’m trying to reverse it.

  • 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’.

  • 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 ��

  • Doktor Öz çok iyisiniz sizin gibi saygın Türklerin böyle güzel yerlere gelmesi Türkiye’nin gurur kaynağı yapıyor sizi. Also thank you so much for sharing her story. It inspired a lot of people. Including myself.

  • I battle with emotional eating and it has caused me to gain alot of weight, but I lost nearly 30 pounds since last summer from eating healthy.

  • 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

  • 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.

  • 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.

  • 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