Are You Really Hungry?
We use food for celebrations or when we feel blue to comfort ourselves. These emotional triggers drive food cravings which can lead to overeating.
The first step to controlling emotional eating is to recognize your triggers. Did something occur just before you got “ hungry”? A Stressful situation or stressful day that as soon as you hit your house you are “ famished”?
True hunger needs to be identified. How long has it been since you last ate? True hunger generally occurs after 4 hours of eating a well balanced meal of protein, carbohydrates , and fat. Your stomach will growl.
If you have decided that you are hungry and it has only been a short while since breakfast, lunch, or dinner. Try distracting yourself for 10-15 minutes by doing a different activity such as going for a walk or changing tasks at your work place or home.
If that doesn’t work here are a few “healthy options” that may help you.
- If you crave salt under times of stress: Eat lightly salted Air popped popcorn.
- If you crave sweet: Try 1 cup of fruit plus 1 ounce of quality, dark chocolate.
- If you crave something rich and creamy: Try 1 banana sliced mixed with 1 Tbl. Peanut butter.
Once you have determined stressful events in your life, then you can empower yourself to overcome emotional eating.