Emotional eating..

Without stress there wouldn't be so much obese people... Specially woman would drop a lot of weight if there wouldn't be any stress... But there is, so we need to deal with it..
You know the feeling that you're having a bad day.. Or you're just moody and want to eat? No!!! Not healthy food, but al kinds of junk!!! Well I know that feeling! I'm a real emotional eater and I really struggle to control it... I know a lot of woman do and even man do it. It's important to control this, cause we don't need all that comfort food.. 
Do you recognize any of these things:

• Do you eat more when you’re feeling stressed?
• Do you eat when you’re not hungry or when you’re full?
• Do you eat to feel better (to calm and soothe yourself when you’re sad, mad, bored, anxious, etc.)?
• Do you reward yourself with food?
• Do you regularly eat until you’ve stuffed yourself?
• Does food make you feel safe? Do you feel like food is a friend?
• Do you feel powerless or out of control around food?

Well.. than your are an emotional eater..

But where's a problem there's always a fix!

How can I Stop Emotional Eating?

-Step One: Be Aware. 
Much of emotional eating is so unconscious that it happens automatically or below your awareness. Before you jump into changing this behavior, keep a journal. Write down where and when you stress eat. The office? Late at night? When you are alone? Are there any patterns that you notice? Every time you eat, ask yourself how physically hungry you are on a scale from 1-10.  If you are a 6-10, it's likely that you are physically hungry. A 3, for example, would signify that you are stress eating.

Step Two: Replace. 
If you take out stress eating, you have to put something in its place.  Write down a concrete list of all the healthy, non-calorie related activities that give you a quick pick-me-up on a tough day. Here a few simple examples.

• One-Minute Fix :  Sip black tea. A study in the journal of Psychopharmacologyfound that subjects who drank black tea experienced a 47% drop in their cortisol levels, the stress hormone that makes you crave food, compared to 27% among the subjects who drank a placebo.
• One-Minute Fix: If a foot rub would hit the spot better than a snack, try self-message. It can be as simple as sitting down, taking off your shoe and placing your foot over a tennis ball. Rub your feet, one at a time, over the top of the ball until they feel relaxed and soothed. According to the study in the International Journal of Neuroscience , self-massage slows your heart rate and lowers your level of cortisol .
• One-Minute Fix: Mindless eating soothes raw nerves by numbing out emotions. Munching gives you a moment to zone out from daily commotion and stress. Instead, actively choose a healthy way to clear your mind. Try a quick breathing exercise. Slowing down your breathing can trick your body into thinking you are going to sleep, which in turn relaxes your body. Close your eyes. Stare at the blackness of your eyelids. Slowly breathe in and out. Count each time you inhale and exhale. Continue until you get to 10. 

Step Three: Practice! 
There are many ways to calm yourself without calories, such as journaling, meditation techniques, connecting with others, self-message, distraction, guided imagery and ways to pamper your senses. Try out these techniques when you aren't craving food so you get them down pat before you really need them! You wouldn't want to learn how to swim in rough water. Nor do you want to learn the art of soothing yourself without food on a very stressful day. With practice, you can end emotional eating.

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