6 Ways to Overcome Excessive Eating When Emotions Overflow

Some people may eat more during stress or emotion, this condition is called emotional eating. Many people experience emotional eating at one time, while others occur continuously. This if it continues to occur for a long time will affect your daily life, health, and weight that can be negatively affected. There are several things you can do to overcome overeating due to this stress. Anything? See here the answer.

6 Ways to Overcome Excessive Eating When Emotions Overflow

Uncontrolled emotions make overeating

Besides being stressed, overeating can also be triggered by other emotional overflows, such as:

• Boredom

Not doing anything and making you bored can be one of the triggers of emotional eating. Many people live very excited and active, and when someone does nothing, he will be more likely to switch to food to fill the void.

• Fatigue

It's easier to overeat or not eat when you're tired, especially when tired and have to do unpleasant tasks. Overeating can be a solution for not wanting to do any more activities.

• Social influence

You might have a friend who likes to invite you to go out for a big meal to celebrate something or just take a snack at night while relaxing.

Overcome overeating when stressed

There are a number of things you can do to get away or overcome overeating when stress strikes.

1. Get to know the triggers of overeating

This is the main step to overcome overeating. You can make a diary or a food journal can help find out triggers and situations when you are more likely to overeat because of emotions, not hunger that comes from an empty stomach.

There are several things you can do to overcome overeating based on the trigger.

• If you overeat because of boredom, maybe you need to find an interesting new book to read when it's empty or start a new hobby that can provide challenges.
• If overeating due to stress, you can try yoga, meditate, or take a walk to help yourself deal with emotions.
• If you overeat because of depression, you can find friends to chat, take pets for a walk, or plan a vacation with family and close relatives to overcome negative feelings in yourself.

It can also help to talk with a therapist or psychologist to discuss other ways to overcome overeating.

2. Snacking fruits

If you want to eat sweet foods to satisfy your appetite, try to eat a variety of fruits. Fruits have a natural taste, but have small calories. For example, only one medium-sized mandarin orange has only 50 calories.

Not only will it satisfy the feeling of wanting to eat sweet foods, oranges can also give you something that you can do to distract yourself. Peeling and smelling oranges will help calm your mind.

In addition, you can also benefit from the vitamin C content of mandarin oranges, which is to strengthen the immune system, especially when under stress.

3. Make nuts as a snack

If you want to snack on crunchy snacks, nuts can be an option. For example, cashews, almonds, or pistachio nuts can be your choice of healthy snacks. They are nuts that are low in calories, but rich in good fats and fiber, and help regulate blood sugar.

4. Look at the red one

The red color usually implies a ban or has to stop, so that by looking at something that is bright red will send a strong signal to your brain to stop.

Try eating with a red plate or give a red sign in your refrigerator. If that isn't enough to stop you, at least this will make you more aware of your bad habits.

5. Drink black tea

When you are stressed, the level of the hormone cortisol will increase, which can cause weight gain. The key is to reduce cortisol, one of which is by drinking a glass of black tea.

You can also take a minute to do some mild breathing exercises. Turn off your cellphone, give yourself free time to move away from your daily routine. All this will help control your cortisol hormone which is increased due to stress.

6. Sports

Regular exercise is often effective in reducing the production of trigger hormones. Also, can help reduce the risk of depression, anxiety, and insomnia, in addition to reducing the tendency to be involved in emotional eating.