One step to changing the unhealthy relationship with food is to keep a journal. You must become aware of the extent of the problem and the motivations behind your eating patterns. Record how much, what and why you eat for at least a week.
Learn to wait for your stomach to growl, your body's signal that it must be fed. Be sure to have healthy foods available. Educate yourself about what nutrients your body needs daily. Do not nibble while you prepare a snack or meal.
If you do not know if you are hungry or just thirsty, sip a full glass of water. Deep breathing exercises can temporarily eliminate feelings of stress or weariness. These can be mistaken for hunger.
When you know your hunger pangs are emotions and not true hunger, have an alternative activity planned. Walking two or three blocks, calling a supportive friend, writing or meditating can take your focus off food.
When you do sit down to eat a meal, do nothing else but eat. Do not watch TV, use the computer, read, drive or distract yourself with anything else.
