PART 6: Break through emotional Eating

Eat when you are physically hungry. Know the difference between physical and emotional hunger.

Physical Hunger

•  Your stomach feels empty.

•  Comes on gradually and can be postponed.

•  You feel sluggish and need energy.

•  You haven’t eaten for several hours.

• You are hungry enough to eat anything.

Emotional Hunger

•  You have a psychological desire to eat.

•  Comes on suddenly and feels urgent.

•  You only want certain foods.

•  You eat something because it looks or smells good, even though your hunger is satisfied.

•  You eat as a response to boredom, not the physical need to eat.

Q: Is my hunger physical or emotional?

A: Yes, I am physically hungry

Ways to Manage Hunger

•  Eat meals at regular times and intervals every day.

•  Exercise regularly.

•  Eat snacks that are high in fiber and/or protein:

– Raw and cooked veggies

– A piece of fruit

– Unbuttered popcorn

– Trail mix with nuts, seeds and  dried fruit

– Roasted chickpeas

•  Drink water throughout the day.

A: No, I am emotionally hungry

Ways to Manage a Craving

•  Do an activity that takes your mind off of food. Walk to another room.

•  Go for a walk or do your favorite exercise.

•  Do a burst of exercise, like 10 jumping jacks, squats, or lunges.

•  Take 10 deep breaths as you stretch.

•  Drink a glass of water.

•  Wait 10 minutes. Re-evaluate the hunger.

•  Have a small amount of the specific food you are craving. If you are worried you can’t control your portion, skip this tip.

•  Use the tips in this section for managing the emotion.