Losing weight doesn’t mean just eating less and exercising more, or going on an extreme diet. One of the most common causes of weight loss is sudden cravings and emotional eating. There are times when you just finished eating and your stomach isn’t hungry yet, but you still want to open the fridge, or in the evening after a stressful day, you reach for sweets to feel better. This is the secret reason why the weight loss journey becomes difficult.
What are the strategies for managing cravings and emotional eating when losing weight?
Managing cravings doesn’t mean completely eliminating the need to eat, but rather listening to your body and finding healthier ways to deal with your emotions. Here are four helpful strategies:
1. Distinguish between physical hunger and emotional hunger
The first thing you need to do is identify what real hunger is. Physical hunger comes from a need for energy, comes on slowly, and can be satisfied by any type of food. Emotional hunger, on the other hand, comes on suddenly, accompanied by a strong urge for a particular food. Common cravings include sweets, fried foods, or “comfort foods.” Understanding the difference will help you better control your eating behavior.
2. Pause before eating
When a craving hits, give yourself a short pause. Instead of rushing to find food, try drinking a glass of water, walking for a few minutes, reading a book, or texting a friend. Just a few minutes of distraction will often ease the craving, helping you make better choices instead of impulsive eating.
3. Understand your own emotions
Emotional eating often stems from stress, boredom, anxiety, or even the habit of watching movies or surfing the internet. If you find yourself eating not because you’re hungry but because you want to relieve yourself, try other ways to do it. For example, write in a journal, listen to music, practice deep breathing, or simply call a loved one. Gradually, you’ll learn to face your emotions instead of covering them up with food.
Practical tips for controlling cravings and emotional eating
Include the following tips:
- Eat enough main meals: When you skip meals or eat too little, your body will easily fall into a state of hunger, making cravings stronger and harder to control. Make sure each main meal has enough protein, green vegetables, and whole grains to keep you full for a long time.
- Prepare healthy foods: Keep healthy snacks in your refrigerator or bag, such as cut-up fruit, low-fat yogurt, and unsalted nuts. When cravings strike, you’ll have a safe option instead of reaching for sugary sweets.
- Keep yourself busy: Cravings often appear when you’re bored or have free time. Schedule light activities like walking, reading, tending to plants or calling a friend to keep yourself occupied.
- Keep a food diary: Write down when you crave food, how you feel and what you choose. This will help you identify your habits and “emotional triggers” that cause you to overeat, making it easier to find ways to adjust.
- Allow yourself to enjoy and control your eating: Absolute prohibitions can sometimes make you crave more and easily “break down”. Instead, allow yourself to enjoy a small piece of chocolate or a piece of your favorite cake, but within a predetermined limit.
