Answer:
Keep a food diary. Write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are.
Tame your stress. If stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or deep breathing.
Get support. You're more likely to give in to emotional eating if you lack a good support network. Lean on family and friends or consider joining a support group.
Fight boredom. Instead of snacking when you're not hungry, distract yourself and substitute a healthier behavior. Take a walk, watch a movie, play with your cat, listen to music, read, surf the internet or call a friend.
Take away temptation. Don't keep hard-to-resist comfort foods in your home. And if you feel angry or blue, postpone your trip to the grocery store until you have your emotions in check.
Don't deprive yourself. When trying to lose weight, you might limit calories too much, eat the same foods repeatedly and banish treats. This may just serve to increase your food cravings, especially in response to emotions. Eat satisfying amounts of healthier foods, enjoy an occasional treat and get plenty of variety to help curb cravings.
Snack healthy. If you feel the urge to eat between meals, choose a healthy snack, such as fresh fruit, vegetables with low-fat dip, nuts or unbuttered popcorn. Or try lower calorie versions of your favorite foods to see if they satisfy your craving.
