Having a daily meal plan has proved to be my most effective weapon against emotional eating. When I already know what healthy foods I am supposed to eat in a given day, it's easier to stop before reaching for something off plan and ask myself why I am doing that. So I know what I'm going to eat, I know to stop and question my motives when I am about to break with plan, and then I apply some basic EE journaling techniques (even though I no longer keep a journal). This involves asking myself what I'm feeling and why, acknowledging that eating won't help to resolve the issue, and trying to figure out if there are any actions I can take that will resolve the emotions (discuss a problem with a family member, vent to a sympathetic friend, stop procrastinating and do a task that's making me feel guilty, etc). Lastly, because most of my EE urges are in the evening, if all else fails, I put myself to bed early.
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