As we go further into the cooler months, we’ll be spending more time indoors which can lead to a limited range of activities. One of these activities is eating, which if not properly monitored, can potentially contribute to comfort eating. In this blog, we’ll be discussing some ways to refrain from comfort eating.
Take it one day at a time. Let yourself know that it is okay to make mistakes. If you fall off the tracks and end up having an incident of emotional eating, forgive yourself. Just allow it to happen then try again the next day. One thing that ends up making people feel unmotivated is the failures and/or setbacks they experience. They may feel as if they didn’t try hard enough or that they are unable to handle things. Just take things one day at a time and try again the next day. Don’t plan so far ahead that you lose track of where you currently are. Once you understand that these things happen, and that it’s okay if they happen, you can forgive yourself and continue the journey. Trying too hard can cause more setbacks than needed.
Have a food diary. You can record the things you eat (if possible, the amount as well) and the emotions you are feeling. It might also be beneficial to describe how hungry you are, although that might be a bit difficult to put into words. Doing so could potentially allow you to discover hidden trends amongst the things you eat and your emotions. Even if it doesn’t do so, it can be a nice way to record what you eat. One the easiest ways to keep a food diary is by using one of the apps available. For example, myfitnesspal, loseit, and mynetdiary. These can be great places to start your food diary journey.
Some tips in keeping a good diary include writing down everything. You can start by answering questions like ‘what’ did you eat and ‘what’ were you doing, ‘when’ did you eat it, ‘where’ were you when you ate, ‘who’ were you with, ‘how’ were you feeling, etc. It’s advisable to write it down as soon as you can as little details can be forgotten if you wait until later in the day to record them. Be honest about your descriptions (i.e. the specific food, how much you are, etc.). It can be hard to do so, but it is an important step in moving forward and discovering where, if any, changes need to be made. In the process, you may be able to learn more about the portion sizes of the meals and snacks you enjoy. It may be helpful to take pictures if there are some details you find yourself unable to explain. Plus, it may make it easier for you to remember.
Look for the source. Sometimes, comfort eating can be the result of stressors that occurred throughout the day. If you wonder about the connection between emotions and eating, our Do Fear And Stress Drive Your Emotional Eating blog talks about how stress and fear are unexpected drivers of mindless and emotional eating. This is where the food diary may come into play if you’re able to find a connection between the food you eat and the emotions you feel. Other times, comfort eating can occur as a result of boredom and easy access to your favorite snacks. Before you reach for a snack, take a moment to ask yourself if you’re actually hungry. If you’re just feeling bored, try distracting yourself by focusing on a different activity or hobby. Our Mindfulness And Eating Triggers blog states some helpful information on how to use mindfulness to become aware of your eating triggers and make better choices.
You may have heard it before, but if there are any changes to be made, it would begin with you. You have the power to make a change in your ways if the need arises. All it takes is you taking that first step and, if need be, seeking the assistance of specialists.
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Feature Photo by Artem Labunsky on Unsplash
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Blessing Bolomope, Student Intern
B.S. Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2020