So how do you break the cycle? First, identify what emotions are triggering food binges. Stress? Depression? Anxiety? Happiness? A nutrition journal is a great tool that can help track these types of patterns. After determining your main triggers, you can focus on your action plan to avoid emotional eating.
When individuals find themselves in social situations such as family gatherings or holiday celebrations where they are tempted to overeat, Rebecca suggests considering the following:
- Remember, there is more to the holidays than just food: family, friends, laughter, love, etc.
- Don’t skip any meals to “save your appetite” for a big dinner because that sets you up for overeating.
- Consider eating smaller portions for breakfast and lunch, but don’t come to dinner starving. Have a small snack in advance like an apple or string cheese to take the edge off of your hunger.
- Bring a healthy food item with you to the meal. This way you can control at least one of the platters.
- When you fill your plate, make sure there is space between the foods to help you eat appropriate portions.
- Eat slowly. Taste each bite; savor the food, company and atmosphere.
Rebecca also reminds, “It is a holiDAY, not a holiWEEK or a holiYEAR, so enjoy the holiday but don't prolong your eating for months because ‘it is the holiday season.’”