Emotional eating can wreak havoc on even the most determined dieter. It's a way to suppress or soothe negative feelings like boredom, grief, fear and anger. Triggers may include unemployment, financial stressors, relationship strain, health problems or simply fatigue. Our first reaction when anxiety rears its ugly head is to reach for food for comfort. This in turn leads to the consumption of excess calories thereby causing weight gain. After the food does its job of comforting you, those negative emotions will return, coupled now with the guilt of overeating and causing setbacks in your weight-loss goals. Once you're off the weight-loss track, then it's easier to give yourself a license to slip again, causing a vicious cycle of overeating and shame. When the going gets tough, find other ways to cope that don't involve food. Whether it's calling a friend or going for a walk, bypass the refrigerator and find a healthier alternative.
Keep stress under control at all times - not just when you're feeling it strongly - by trying yoga, meditation or other stress relievers. If you think you're hungry, analyze those feelings. Is the hunger physical or emotional? Divert your attention to something more positive and see if the craving subsides. Head off fatigue by getting enough sleep. Don't stock up on comfort foods on which you're likely to overindulge when faced with a crisis. Keep nutritious foods stocked so that when true hunger strikes, you're prepared to deal with it healthfully. Finally, keeping a food diary, complete with how you're feeling when you eat, can help establish patterns of emotional eating.