We hear it so often in the health and wellness space: "I eat so good during the day, and then I ruin it all at night!"
If you feel this way, you aren't alone.
Many find themselves eating either "really good" or "really bad", without much middle ground in between. Often, the times we feel off the rails with our eating are when we have time to decompress - evenings and weekends. Ironically, eating this way tends to make us feel even worse.
Emotional eating, on its own, isn't a bad thing. However, excessive emotional eating can certainly hold you back from accomplishing certain health goals, not to mention it can be frustrating!
Here are a few things to try if you find yourself eating emotionally at night:
When you eat emotionally, make a mental note of what you're trying to accomplish. Then, see if you can fulfill that in another way.
Sometimes, it's trying to escape a little from the stress and hustle of the day. Other times, it could be simple as looking for some entertainment when you're bored.
Let's go with the bored example - if you're feeling bored, what else can you do to find entertainment? Playing a game with your kids, picking up a new hobby (or actually DOING the hobby you say you never have time for!), or decluttering a closet can all entertain you instead of resorting to emotional eating.
When you do eat, eat mindfully.
If you really want some potato chips after dinner, that's fine! But instead of munching on them in front of the TV, try sitting at the kitchen table with a bowl of potato chips. You'll be surprised how, when your sole focus is on the food, rather than eating while distracted by TV or scrolling your phone, you might feel satisfied with much less.
Eat more during the day.
If you're intently focused on eating "good" during the day, it might mean that you aren't eating quite enough. Adding a simple snack to your day that contains carbs and protein will prevent you from coming home with that hungry, "snacky" feeling.
Yes, emotional eating goes deeper than just being physically fed, but this is the first layer of prevention against emotional eating.
Ultimately, emotional eating isn't just something that goes away on its own. If this is something you really struggle with, it takes purposeful action to reduce emotional eating and develop a healthier relationship with food.
We are offering our Beat Binge Eating mini-course for 50% off right now! This mini-course will help you master the steps to heal your relationship with emotional eating. Get it now while it's only $44 instead of $88!