How to Avoid Emotional Eating by Heidi Reichenberger McIndoo, MS RD LDN for iVillage It's one thing to choose healthier meals and snacks but controlling what goes in your mouth when you're stressed, upset, or just plain bored is a whole other story. You need to have strategies in place to get by during those moments of weakness. Here are three tips on how to avoid emotional overeating. Plan Ahead: In that moment of weakness or boredom, there's nothing easier than grabbing the Chunky Monkey from the freezer and chowing down. But what if indulgences like that aren't in the freezer, the fridge, or the pantry? Stock your kitchen with fruits, veggies, pudding cups, frozen fruit bars, popcorn, and yogurt. Be sure to wash and cut up the produce when you get it home -- when you are in a munching mood, who wants to deal with peeling and cutting up a mango? Allow Treats: There's nothing wrong with an occasional treat. In fact they often make eating healthy most of the time a little easier. Whether it's a small bag of chips during your favorite TV show or an ice cream cone on a warm Saturday afternoon, giving yourself permission to eat it eliminates the need for secret binge sessions and the guilt felt after splurging on a favorite food. Keep Active During TV Time: Keeping your hands and head occupied can keep you from the television haze-induced noshing. There's always knitting or crossword puzzles but what about holding onto the mail or a new magazine until you sit down for the evening. Need to write any thank-you notes or pay any bills? It doesn't matter what it is, just keep busy.

Hi Stacy! Nice to see you here.... I appreciate the sentiment of what you say in your post. First of all, I just want to say that this board IS my support group. I know you are posting to offer help, but it kind of comes off as "What you're doing isn't as good as what I'm doing". There was a post here a couple of weeks ago saying basically the same thing as you're saying. I think sometimes we lose sight that obesity is a disease just like alcoholism and other addictive behaviours. I have been obese off and on my whole life, and as I've said before, with drinking and smoking, I am able to abstain. With food, you have to eat, so the temptation is always there. As with other addictive diseases, some people struggle more than others. I need to journal every day and post what I've eaten and what I plan to eat every day in order to be successful in getting to my goal. I would NEVER tell you not to do what makes you successful, and as I said, I know you didn't mean to offend, but I found your post just a titch self-righteous. I rarely eat bread and haven't had pasta since my surgery either, but I still struggle sometimes because I am an addict. Have you been able to stop smoking? I guarantee you if I was still smoking, I would be at goal...we all make choices my friend, and I think not smoking is doing more for my health than that elusive 15 lbs to goal. I don't mean to offend either Stacy ~ you know I love ya, but it annoys me when people pop in to MY SUPPORT GROUP in order to criticize..... Hugs, Nancy 167 -113 lbs.

Hey Stacy! Sunflower and pumpkin seeds? I hadn't thought of that... I'll have to try it. When I lived in Champaign, Illinois where I had the surgery, I had a wonderful support group. We met twice a month. The first of month was for newbies and post ops supporting newbies and the second was strictly post ops. It was wonderful. Unfortunately the physical support group in St. Louis meets at a time when I'm working. So.... I use this board and others that are little more active as my support. I wish this board was more active... but folks have gone on with their lives. What's a typical eating day for you? Do you count calories or just protein? Guess what? The scale moved again today. I'm down to 224. Hopefully, I can break below this. My 2 year doctor's appointment is on July 6 (my actual surgery birthday). On July 6 this time last year I weighed 222 exactly... It's been a year of ups and downs... the lowest 218... the highest 232. I started this journey at 326. I still have hope... Thanks again for posting... please post often... Your success and the ideas that you have used for success are most helpful. Have a great day! Denise

Thought I'd post the night before.... See previous post for today's actuals. Here's Thursday's plan: Breakfast: Tilapia Applesauce Snack: AchievOne Lunch: Grilled chicken Mixed vegetables Snack: AchievOne Dinner: Ground turkey Nutrition: 916 Calories 21 Fat 31 Carb 127 Protein Exercise: My usual... 75 minutes of intense water aerobics ... whi*****ludes: * climbing up and down 300 steps * 30 minutes of lap jogging * 50 bicep curls w/water weights * 100 abdominal curls w/water weights * 100 knee to chest * 50 side arm lifts w/water weights Will post actuals Thursday night... Have a great day! Denise

No offense taken... thanks for sharing your thoughts... There are definite pearls to chew on. I admire that you have conquered head hunger and are successful. The demons are mental and I continue to fight. Posting helps me not get too far out of line. I have never had the physiological effects of the surgery (dumping, throwing up, etc.) that helped many early on to refrain. I think if I didn't post I would have gained at least 30 lbs by now. I've lost 100 lbs too, and while I'd love to lose more... it's more important to me not to gain. So, I post for myself, not necessarily for others, although I do welcome constructive criticism, as you have given. Taking the time to post your thoughts, reinforces that you care, and I appreciate it. Denise P.S. -- Your loss of 100 lbs is definitely not light weight! Congrats...