How to Avoid Eating for Comfort
You need food to live, right? So how do you avoid using food for comfort instead of satisfying hunger? Do you find yourself fighting the urge to cook or head to the kitchen when you are upset?
While it is no easy task, a little effort and mindfulness can help you become more aware of your harmful eating habits and set yourself on a healthy path. There is no diet required--just the time each day to recognize your eating patterns and the desire to find alternative methods of comfort.
Instructions
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You've had enough. You have come to the end of the line. You realize and acknowledge you eat when you are not hungry, overeat and eat too much when upset, angry or depressed. Now is the time to find another activity to take the place of food. Instead of reaching for that bag of chips, reach for the phone, call a friend or family member instead. If you think you are hungry, drink a glass of water instead.
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Reach for the chewing gum if you must have something in your mouth. Or, you may munch carrots, apples or celery.
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Take a walk around the house while you do chores or talk to a friend or family member (on the phone or in person). This will have a longer term calming effect than food will.
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Weather and time permitting, get on your bike and go for a bike ride with your kids. No bike? Walk around the neighborhood or in a mall. Or, walk to the park with your kids.
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Plan your meals and snacks as much as possible. Eat every 2 to 3 hours. Keep tempting foods out of the house. If you go out, stay away from foods that tempt you to eat badly.
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No support in person? Find support online or with groups by clicking the links at the end of this article. You can also pray and talk with others who share your struggles. Even if you have been overweight and/or have used food as a crutch most of your life, you can break this cycle today. Food does not have to be your enemy.
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Ask yourself why you are eating, are you truly hungry, is it mealtime? Are you making a good choice at this point in time? Be mindful of every bite you place in your mouth. Do not eat just because it is mealtime if you are not hungry.
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Have an argument or bad day? Try not to eat for at least a couple of hours afterward. Instead, phone a friend, exercise, play a game or help someone else. Volunteering or helping out a friend/family member in need will do wonders for a bad mood. You will forget all about eating and break the habit of reaching for food after something happens.
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Tips & Warnings
Give yourself compliments daily like "I am strong" and "I look better now that I eat better."
Tell yourself that "Happiness is not found in the fridge."
Keep stress in check, take inventory to see what activities can be reduced/eliminated that cause stress.
Keep a food journal for a month or two to see how and what you are really eating. You can also note the time and reason for eating if you prefer.
Read everything you can about diet & nutrition, including the reasons why people eat and fix themselves with food.
Do not keep unhealthy fried/processed or sweet foods in the house or go out for them when upset. You are only setting yourself up for failure.
If your eating does not improve, consider professional help from a group or counselor in your area.
