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Do you find yourself eating a lot, even when you’re not technically hungry? People often do this because they are stressed about work, bored, or because they don’t want to deal with certain emotions. We often don’t check in with ourselves to find out if our stomachs really are grumbling, or if we’re eating because of something else. There are more constructive things we can do for our minds and bodies rather than filling it with food to fill the void.
According to the American Heart Association, many people binge eat —eating large portions of food in a short time (often unhealthy foods), which is extremely bad for you, especially if you suffer from diabetes. And eating unhealthy foods can lead to heart disease, the number one killer among women in the U.S. So what can you do instead of fostering unhealthy eating habits?
1. Look Inward
Pay attention to the conversations in your head. What are you saying to yourself? How are you feeling? What would you rather be doing? Once you’re more aware of what’s going on inside of your brain, you can stop trying to “fix it” with food. Instead, take a few long, deep breaths and ask yourself what needs to happen in order to lift your mood.
2. Do Something Pleasurable That Won’t Make you Feel Bad Afterwards
Keep a list of activities that you truly enjoy—things that can pry you away from that tempting plate of chocolate chip cookies. What about reading, getting a massage, calling a friend, or renting a movie? You can even try activities that will make you feel more productive, such as cleaning out a junk drawer, folding laundry, or going on a jog.
3. Adhere To A Food Schedule
Be sure to eat three meals a day—breakfast, lunch, and dinner, so you’re not starving at any particular moment, which could cause you to binge eat. Also, make sure not to stock your home with super unhealthy foods. It’s okay to have some treats here and there, but if most of your grocery list consists of cookies, chips, and processed snacks, you need to re-evaluate.
4. Work Toward A Goal That Can Help You Become Less Stressed
If you’re stressed about work tasks, instead of putting it off like so many of us do, choose to take baby steps. Here’s something important to remember: let good enough be good enough. Oftentimes, we are so worried about doing things perfectly that we don’t want to attempt our tasks in the first place. We avoid it like the plague, sending us into a downward spiral. Here’s what you need to do instead: Start the project, and make sure not to beat yourself up along the way.