When it comes to weight loss, I can do fairly well staying on the eating plan, drinking water, and doing all that I'm suppose to do until something happens to trigger my emotions and then it's a literal battle with emotional eating. What is it that makes us feel as though eating can make us feel better when something unexpected happens? Why does emotional eating play such a strong role in our lives?
Combating Emotional Eating, the never ending battle.
I was doing so well this with eating my Nutrisystem meals, drinking my water, and even getting in a few little bursts of physical activity in. Until something unexpected happened. And really it wasn't anything worth while, just something small that really irritated me. Looking back on it I feel so ashamed because it was as though I was a toddler throwing a tantrum.
What was it that pushed me off the edge? My phone carrier wouldn't let me upgrade my phone plan to an iPhone. I had been saving for months to upgrade, and I really wanted one, plus it would make blogging on the go really simple. When I went to buy the iPhone and get my new plan set up they said, "sorry, but we changed your contract and you can't upgrade for TWO years instead of the usual one we told you a year ago." What? Without telling us, we now have to wait two years before we can upgrade? I can understand not wanting to let people downgrade for the contract time, but not upgrade? I'm WANTING to pay you more money each month!
See, like I told you; it was really silly that I let something so trivial as that bother me so much. It still bothers me, but I'm handling it much better now. But that day…not so much. I couldn't get it out of my head. I was so irritated I didn't want to eat right. I wanted to binge. I felt if I just had that ice cream, or burger, or junk food; it would make it all better.
But it doesn't. I knew it wouldn't make it better, but I couldn't shake the feeling. I put it off for a good 3 hours. You'd think I'd be safe by now right? Wrong!
I went out to run some errands with Jade. Worst mistake, we drove past the McDonald's and without even realizing it I had gone through the drive thru, ordered some Fries and a Diet Dr. Pepper. Thankfully I had the presence of mind to get a Diet Dr. pepper, but still! Jade and I shared the fries and then about an hour later, I felt the guilt. Oh my goodness what did I just do!
This is the never ending battle. Needing a better way to combat emotions so that I don't let emotional eating get the better of me, and not letting my emotions make me feel guilty afterwards.
How to combat emotional eating
Although it didn't work for me this last time, many of these tips are great for helping you combat emotional eating.
- Take a break and relax
- Breathing and relaxation techniques
- Reason through the emotions. Think "Why do I feel this way?" "How can I over come this issue?"
- Let go! If it is something you have no control over, just let it go. Don't let it keep festering under your skin
- Exercise! Be active and get the endorphins running. Let the endorphins combat the emotion instead of food.
- Reduce your stress
- Take a hunger reality check. Are you eating because you are hungry or because you are emotional?
- Call up a friend, have a chat, engage with people. When you pull away to be alone, the emotions only build. You need to reach out and have support.
- If you know you are feeling triggered with emotional eating simply stay away from places you know are your weak spot. (for me it's definitely the McDonald's fries.)
- Make sure you are getting enough sleep. If you are sleep deprived, your emotions will be much more intense and harder to combat.
Week 9 weight in results after emotional eating.
So after the emotional eating trauma; I then also faced having to stop exercising this week. The air pollution from the forest fires have re-irritated my Reactive Airway disorder and physical activity has started the coughing fits again. Rather frustrating. Hopefully we will get some rain soon and help clear the air so I can get back to work.
So, I had to stop exercising, and I had an emotional eating day. I was a bit worried for weight in this week. Let's see what the scale said!
Starting weight: 185.2
Week 1: 179.4
Week 2: 176.8
Week 3: 176.8
Week 4: 174.8
Week 5: 172.0
Week 6: 172.0
Week 7: 174.0
Week 8: 174.0
Week 9: 173.0
YES! I finally got the scale moving again, in the right direction too! Not as much success as I'd like, but really I can't be disappointed as I do know about the emotional eating moment, that definitely didn't go very well with the results this week. I'm just happy I didn't gain.
So here is to looking up and being more positive for the upcoming week, learning to control emotional eating and making healthier choices!
How do you manage emotional eating?
I want to thank you all for all your amazing support, comments ( I LOVE the comments!) and encouragement! I love sharing my journey with you and I wish you all the best luck on your journeys as well!
I hope you will continue with me on my journey as I blog each week of my experiences and success with Nutrisystem Nation!
Want to lose weight and get healthy on Nutrisystem? Join today by calling 1-888-853-4689 or by visiting http://www.nutrisystem.com/
**I received one or more of the products mentioned above for free for my review purposes only. All opinions are 100% my own and were not influenced in any manner. I am disclosing this in accordance with FTC 16 CFR, Part 255 Guides Concerning Use of Endorsements and Testimonials in Advertising.**
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{ 16 comments… read them below or add one }
I love the tips you incorporated into this post. I don’t eat when I’m upset, but when I’m bored it gets out of control!
So, does that mean you will be available for me to call to chat all day every day? This is a very huge problem for me right now!
You are doing such an awesome job! i am truly so proud of you!!
I have been able to hold off emotional eating for the last four weeks by being sick as a dog. Now that I have eaten a heck of a lot less, I am making sure that I don’t start eating like a horse again. Ha!:)
You are doing SO awesome!!!!! Yes, I definitely have a hard time with emotional eating!!! I’m working on it though.
I am not much of an emotional eater, I do love sweets and I want those nby default!
I do believe exercise combats emotions, it is very refreshing and I always feel renewed after a workout. Good luck!
I am an emotional eater also. But I don’t feel guilty about it when I binge. The way I see it I am human and I have feelings. I try to eat sugar free or maybe frozen fruit but I figure I have enough issues in my life without beating myself up for emotional eating. Tomorrow is another day to get back on track <3
Congrats on your weight loss!
I too am an emotional eater, it really sucks because at the time all you think about is eating the treat before you… Then later the guilt… If you can break the habit then it’s awesome.
I know those times where you’re just so hungry, you’ll take anything! LOL. I’m personally a big fan of McDonald’s, but I stick to the yogurt (no granola), coffee (black) and fruit and walnut salad. Yum! Oh – and the smoothies (no yogurt).
Amber your post will certainly help a lot as this subject is such a hard one. I know for a fact as my sister has always had the ups and downs of dieting! Thank you for sharing your experience!
That’s a tough battle for me too. It’s stress that gets me eating. If I’m upset, I eat absolutely nothing but I’m always stressed.
I try to remember that one bad day does not undo all the months of work I’ve done. And as long as it’s just one bad day, it’s ok.
I completely understand what you are talking about. Sometimes, I let myself get so hungry and then I overeat. Or if I’m having a bad day, then it happens. I pretty much have to talk myself through situations like that, and having a menu plan in place helps me a lot. Thanks for sharing and being honest.
I have that issue as well – thanks for the tips!
I keep goodies in the house that are yummy and healthy for those emotional moments –
Everyone has them!
I agree, it is a daily battle… and sometimes the other side doesn’t play fair! I am an emotional eater, too, and having a good plan in place and alternatives helps to keep me on the straight and narrow. Thanks for sharing your tips.
I’m an emotional eater too. The only thing that has helped me is staying busy. When I am out around town with my son I don’t eat nearly as much as I do when I am at home sitting around thinking about things.
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