If you are in a bad mood, you will eat too much. If you are in a good mood, what should you do?

I can only use delicious food to soothe my injured heart-but I regret it after eating!

Have you ever had the experience that you would go to the nearest fast food restaurant to order a Big Mac hamburger, or buy a pack of potato chips and a bottle of Coke at a roadside convenience store after you were in a bad mood, under great pressure at work, or just after quarrelling with others, leaving all the ideas about diet control behind. But after eating, I was very upset and did not control myself.

If you are in the process of losing weight and this situation occurs repeatedly, it is very likely that the results you have managed to persevere with will be destroyed.

This is [emotional eating]!

Emotional eating means habitually coping with negative emotions such as stress, anxiety, depression, anger, loneliness, etc. At the same time, some people, when they are especially happy, will also lead to emotional eating and drinking.

How is emotional eating?

1. It came suddenly

There will always be a very strong desire to eat suddenly, unlike ordinary physiological hunger, which takes time to accumulate and produces little by little.

For example, sometimes when I encounter pressure, I simply want to eat a chocolate to satisfy my craving, but I often eat a lot more unconsciously.

2. Special craving for certain foods

What you especially desire is food of a specific kind, brand and place.

3. Not satisfied with how to eat

If you are not satisfied with how to eat, I’m sorry, it’s not that you are too hungry, but that your emotions are at fault.

4. Will change from [hungry] to [evil]

Normal people will have a pleasant satisfaction physically after eating. However, emotional eaters have an inexplicable and mismatched guilt after eating food, so they really need to be careful.

How Overcomes Emotional Diet?

1. Dietary Record Method

Record what emotions you eat, how much you eat, what you eat in what, and how you feel before and after eating. After a period of recording, you will find the patterns of eating hidden in your different emotions, which will help identify the causes of your emotional eating.

2. Relax and learn to relax

If various stress or stress scenes lead to your emotional eating, you can try some self-relaxing techniques, such as yoga, meditation, or the most common deep breathing relaxation.

STEP 3 Learn to distinguish hunger

If you feel hungry just after eating, but your stomach does not rumble, you are probably not really [hungry]. Divide from extreme hunger to satiety into 5 grades, 1 is satiety and 5 is extreme hunger.

Before you want to eat, you might as well pause and imagine what level you are in.

4. Shift boredom and find happiness outside food.

I am not hungry, but my mouth is lonely.

Many people say so. Then you should do other things to distract your attention. For example, go out for a walk, watch a movie, play with your pets, listen to some favorite music, hum some favorite ditties, make a phone call with friends and talk nonsense…

5. Exercise moderately to improve mood

Persistent exercise every day can relieve pressure, improve mood and reduce the occurrence of emotional eating. The longer the exercise time and the higher the exercise frequency, the more effective it can reduce negative mood and emotional eating.

6. Summarize the lessons of failure and don’t criticize yourself too hard.

If one day you eat more high-calorie food because you are in a bad mood, don’t criticize yourself too hard.

We should actively sum up lessons and make plans to prevent them from happening next time. We should focus on the good changes brought about by changing our eating habits. Give yourself more encouragement, so that you will become more active and healthy.

7. Get rid of the temptation of food immediately.

As the saying goes, out of sight, out of mind. The simplest way is actually, don’t have too convenient food reserves at hand or in the environment around you.