How To Keep Off Excessive Weight
- Date: 2009-04-20 - Word Count: 280
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Though strong emotions can trigger cravings for food, you can take steps to control those cravings.
To help stop emotional eating, try these suggestions:
1. Learn to recognize true hunger. Is your hunger physical or emotional?
2. If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a few minutes to pass.
3.Know your triggers. For the next several days, write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.
4.Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend.
5.If you think that stress relating to a particular event is nudging you toward the refrigerator,try talking to someone about it to distract yourself.
6. Don't keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house.
7.Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or un buttered popcorn. Or test low-fat,lower calorie versions of your favorite foods to see if they satisfy your craving.
8. Eat a balanced diet. If you're not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular times and don't skip breakfast.
9. Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it's fit and well rested.
To help stop emotional eating, try these suggestions:
1. Learn to recognize true hunger. Is your hunger physical or emotional?
2. If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a few minutes to pass.
3.Know your triggers. For the next several days, write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.
4.Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend.
5.If you think that stress relating to a particular event is nudging you toward the refrigerator,try talking to someone about it to distract yourself.
6. Don't keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house.
7.Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or un buttered popcorn. Or test low-fat,lower calorie versions of your favorite foods to see if they satisfy your craving.
8. Eat a balanced diet. If you're not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular times and don't skip breakfast.
9. Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it's fit and well rested.
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