The summer season is here and many people are feeling the pressure to slim down so they can fit comfortably in beach and warm weather attire. But gaining control over your weight can be harder than expected, especially if you struggle with overeating. Understanding what causes overeating is part of the process of learning how to change your eating habits.
Emotional eating is often times connected to our daily experiences. For example, we celebrate birthdays with cake. We use food as a means of comfort when we are sad, angry, stressed, or bored. Emotional eating can be normal.
However, if you are feeling like you are habitually reaching for food as a means to cope with negative or distressing emotions and your health is starting to be compromised, then you may want to change your relationship with food. Here are a few simple tips to help you eat wisely and improve your overall health:
- Eat sufficiently for your daily needs and activities. Restricting your calorie intake to levels below what’s sustainable or appropriate is more likely to trigger binging episodes or out-of-control eating at the end of the day.
- Eat a combination of whole grain carbohydrates, protein and satisfying fat at every meal. Cutting out food groups can lead to increased food urges or cravings for specific foods.
- Practice having regular, consistent meals or snacks. This means at least three main meals and one to two snacks.
- Practice mindful and intuitive eating. Learn to recognize hunger and fullness. Also pay attention to non-hunger feelings, such as stress or anxiety, which may trigger overeating behaviors.
Improve your relationship with food by taking these simple steps and you will be well on your way to healthier eating and the change could also make a difference in your waistline. If you are struggling with weight loss, Mount Sinai offers a comprehensive weight loss program that involves nutritional counseling, healthy lifestyle education and surgical options. You can learn more about the program by calling 305-674-2202.