Incorporate regular activity into your lifestyle
Stop emotional eating is the focus of this week’s habit change. I will present to you 7 smart strategies helping you end emotional eating including a simple 3-step habit change. You will learn to feed yourself with what you truly need and want.
Breaking free from emotional eating habits has a lot to do with opting to move instead of remaining sedentary. Apart from exercise, incorporating pleasurable or routine activities into your lifestyle will do wonders for your overall health.
Why Regular Activity is Important for the Human Body
Remaining active not only prolongs life, but it also improves the quality of your later life dramatically. It protects you against cardio-vascular diseases and strengthens your bones and muscles. Those who don’t move regularly reduce their body’s performance enormously.
Even the lack of movement within a normal course of life affects the immune system and might provoke postural deformities and osteoporosis.
A smart activity program on the other hand can encourage blood circulation and breath – both are important preconditions for a high level of wellbeing. It provokes a better mood and is more sustainable than food.
I’m convinced that the below suggested arsenal of calorie-free activities will give you some inspiration as to how you can stop your habit of emotional eating.
What is Emotional Eating?
As an emotional eater, you tend to consume larger-than-needed quantities of food – usually “comfort” or junk foods – to make yourself feeling better. Food then doesn’t fill your stomach, but it fulfills your emotional needs.
Three of the most common emotions or triggers that can lead to eating without real hunger are:
- Stress and Anger
- Sadness and Loneliness
I won’t go into too much into detail, but a likely cause for an emotional eating disorder might be childhood trauma. If you experienced a lot of criticism in your childhood, then you learn to criticize yourself and never feel “good enough.”
Replace Emotional Eating with Activities
A first step in overcoming emotional eating is awareness. You overeat for a reason – always. Never ignore your emotional hunger. Identify it, respect it, and make every effort to feed yourself in the most appropriate way.
Each time you realize that you are eating despite a lack of hunger, think of an activity other than eating that will make you feel better. It’s important to choose an activity that lifts your mood.
When you get active without calories, this will change your role from a victim to a doer.
Actually, anything that motivates a form of physical activity is better than snacking passively.
3 Core Habits That Can Keep Emotional Eating in Check
I did not expose you to this challenge until now for a specific reason.
Emotional eating habits are easier to change when you’ve successfully implemented other important habits from the passed few weeks:
1. Get enough sleep – Week #3: Researchers found that emotional eating habits were significantly higher in women who reported poor sleeping quality.
2. Let go of TV – Week #6
Nearly any activity you enjoy outside of TV will help you boost your energy, reduce tension and decrease your need for emotional eating.
3. Laugh out loud – Week #11: Numerous studies have supported the view that laughter and humor are therapeutic for relieving anxiety and tension.
Are you on the way to tackling all three of these challenges successfully? Great! But you can do even more…
Stop emotional eating with relaxing activities for eating as comfort
Try to switch your eating habits for activities that are truly relaxing. You can improve your wellbeing and strengthen your body feeling through a bubble bath, a scented shower, a stimulating massage or by going to the sauna.
Another great option is singing. I’ve personally experienced how singing can help to resolve a lump in one’s throat. Consider it just another form of breathing. Our ancestors probably knew this instinctively as singing is an important part of our culture.
7 non-caloric activities you can try besides exercises to stop emotional eating
Those who take part in nearly any recreational activity have likely almost conquered emotional eating. Here you can find some more ideas for pleasurable activities.
1. Soak up the sun.
Go outside and bask in the warming rays for a few minutes. Sunlight increases the level of vitamin D in your body, which in turn keeps serotonin high. Combine it with a brisk walk around the block or hang out in a beautiful park. It’s also good to know that even on cloudy days your body can still produce Vitamin D from sunlight (but it can take a bit longer).
2. Turn on the tunes and dance.
Listen and dance to your favorite upbeat song and you’ll be happier in seconds. Songs that make you boogie activate the part of your brain that’s programmed for pleasure. Playing an instrument like the flute, guitar or piano can improve your mood instantly as well.
3. Engage in garden activities.
A new survey shows that gardening makes you happy! The more engaged of a gardener you are, the more positive your outlook on life will be. Don’t have a garden? Get active and buy a bunch of tulips at the market. Being around colorful blooms or foliage relieves stress, increases calmness and soothes sadness.
4. Connect with friends and loved ones.
Speak with a positive friend on the phone or on Skype.
Walk around during your chat instead of sitting down.
People who help others tend to feel more positive about themselves. It’s hard to look down on yourself when you’re helping others.
6. Play with your pet.
If you don’t have a pet, you may want to volunteer at a local shelter. This will help you not only keep in touch with animals, but it will also offer you more social interaction you can use to overcome your loneliness.
7. Play a game.
Play a board or a card game with your family. If you’re alone, crossword puzzles are a good alternative.
On a side note: Any form of movement will release endorphins and elevate your mood. Not only pleasurable activies work – necessary activities, like washing the car or digging the weeds, are great routines you can try until the urge to eat passes.
How to stop emotional eating – a 3-step habit change
1) Organize yourself a small (wooden) “comfort box.” Aromatize it with your favorite scent – this could be your perfume or an aromatic oil you prefer. Just make sure you enjoy the scent when you open it.
2) Write on small cards what non-eating activities are doing you good: Check my inspirations above. It helps to think through these options ahead of time.
3) Each time when you feel unhappy, pick up a card will help you to let go of your anger, sadness or boredom. The box should be regularly updated so that you will be steadily guided by new ideas.
Bottom line: Never react to sorrows with food. Instead, develop active, calorie-free solace strategies. Getting active instead of staying passive will make you more self confident and optimistic too.
What are your strategies to stop emotional eating?
Did I forget any non-caloric activities that help you stop emotional eating? Please share them with us below in the comment section. (Sports and Fitness activities I will tackle in a future challenge)