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When negative emotions threaten to trigger emotional eating, you can take steps to control cravings. To help stop emotional eating, try these tips: • Keep a food diary. 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 might see patterns that reveal the connection between mood and food.
• Tame your stress. If stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or deep breathing. • Have a hunger reality check. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not hungry. Give the craving a time to pass. • Get support.
You're more likely to give in to emotional eating if you lack a good support network. Lean on family and friends or consider joining a support group. • Fight boredom. Instead of snacking when you're not hungry, distract yourself and substitute a healthier behavior. Take a walk, watch a movie, play with your cat, listen to music, read, surf the Internet or call a friend. • Take away temptation. Don't keep hard-to-resist comfort foods in your home.
And if you feel angry or blue, postpone your trip to the grocery store until you have your emotions in check. • Don't deprive yourself.
Phil Lynott Solo In Soho Rarest more. When trying to lose weight, you might limit calories too much, eat the same foods repeatedly and banish treats. This may just serve to increase your food cravings, especially in response to emotions. Eat satisfying amounts of healthier foods, enjoy an occasional treat, and get plenty of variety to help curb cravings. • Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie snack, such as fresh fruit, vegetables with low-fat dip or unbuttered popcorn. Or try low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving. • Learn from setbacks.
If you have an episode of emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience and make a plan for how you can prevent it in the future. Focus on the positive changes you're making in your eating habits and give yourself credit for making changes that'll lead to better health. Your healthy weight: Key to wellness.
While it's a common belief that eating unlimited amounts of fruits and vegetables can help you lose weight, studies proving this as a fact are limited, according to the Centers for Disease Control and Prevention. However, consuming foods that are more nutritious and lower in calories can lead to better health, thereby promoting a healthier weight. Fruits and veggies meet these parameters and more. They are less dense than other foods and tend to make you feel full faster.
Eating healthier can lead to more efficient and quicker weight loss.
Healthy Diet
Along with daily exercise, maintaining a healthy diet can help you lose weight and keep it off, reducing your risk for health conditions, such as heart disease, stroke and obesity. A healthy diet is made up mostly of fruits and vegetables. According to the Department of Agriculture's My Plate website, at least half of your plate during meals should be covered by fruits and veggies. Following such guidelines also can help you to cut out trans fat, saturated fat and cholesterol in your diet, which can lead to a healthier weight, suggests MayoClinic.com.
Food Cravings
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Fruits and veggies also help you fight food cravings. Most people experience food cravings because their bodies need nutrients that are missing due to a poor diet, according to Peertrainer. Even if you feel full after eating, your body can crave nutrients, especially if you eat a lot of refined and manufactured foods that have been stripped of their natural nutrition during processing. Replacing such foods with fruits and veggies can help you feel more nutritionally satisfied, thereby, keeping you from craving more food and gaining unwanted pounds, says Peertrainer.
Snacking
Well-planned, healthy snacks can help you lose weight and keep it off, reports MayoClinic.com. Starvation dieting can ultimately lead to weight gain because starvation dieters seem to develop and maintain a hunger that can't be satisfied. It's easier to give up on dieting when you're constantly hungry and your body isn't getting the nutrition it needs. Plus, when the body goes into starvation mode, it automatically slows down and holds on to fat for survival, and weight loss is slowed, according to WeightWatchers. Since your body tends to crave nutrients when dieting, eating frequent, smaller and healthier meals throughout the day can help thwart this kind of hunger and help your body naturally and progressively burn calories.
Quicker Weight Loss
Eating more fruits and veggies can provide your body with the nutrients it desires, according to Peertrainer. You tend to feel better both physically and mentally when you're getting the right nutrients. This can lead to an overall better mood and help keep you from craving food for emotional reasons, adds Peertrainer. Therefore, eating more nutrition-packed veggies, such as broccoli, spinach and green peppers, can help you feel better and lose more weight. Also consuming extra antioxidant super foods, such as blueberries, strawberries and raspberries, can give your body more energy and help you lose weight more quickly.