BOTT Question: How do you avoid emotional eating?

Hi BOTTers,

We have so many BOTTers in our group that I believe strongly we help each other by sharing here with each other.  I've obtained so many tips, strategies and resources from other BOTTers that have helped me to combat emotional eating and to stay on track.  So....let's share what we know and what we personally do overcome emotional eating and to stay on track by adding to this thread.  BOTT POWER!!!  

Here are some of the things I do:

1.  I have made a list of distractions.  When head hunger hits, I have a list of things I can do.  You know the saying, "This too shall pass" especially applies with head hunger.  On my list are things like posting on BOTT or my other OH Group, Lose Weight Find Life; call a friend; read a book or a magazine; go in my backyard and swing on my backporch swing, etc.

2.  Have a healthy snack such as veggie strips (my favs are bell pepper strips, carrots, celery).

3.  Cruise the Internet.  I'll visit Spark People, Eggface's blog for WLS recipes, coaching websites, etc.

4.  Play with my sons.

5.  Play Slingo on my Nintendo DS (keeps my hands busy!).

6.  Walk my dog.

7.  Pause and figure out what is causing my head hunger.  Is it an uncomfortable emotion or an upsetting situation?  If so, I deal with it head on.

8.  Eat a wls-friendly snack (include in my nutrition for the day) such as Kay's Naturals, protein bar (I limit this to 160 calories maximum), or CLICK.

9.  Take a walk.

10.  I fast forward in my head as to how I'll feel (physically and emotionally!!) after I indulge in something that will take me off track.

Those are some of mine.  I look very forward to reading other BOTTers too.  Thanks in advance for sharing. 

BOTT POWER - Cathy

These are some really good suggestions. Today I faced head hunger. I believe it was because I was bored. So I got out those fishing poles and untagled them. They are now ready for my camping trip in 3 weeks. The next time I feel head hunger coming on from boredom I plan to get all my camping supplies together and make a list of things to buy. I also need to make a list for restocking my first aid kit. Busy mind, busy hands, no hunger.
 

Hi Nixie,

Untangling your fishing poles for your camping trip is a great way to nix head hunger.  I really love how you've extended it to future head hunger in doing other things to prepare for your trip.  Fun and useful!

I'm going to remember your saying:  Busy mind, busy hands, no hunger! 
That is fabulous.  Thanks for sharing it because it is soooooo true.

BOTT POWER!!
Cathy

One rule I made for myself is not to eat anything for 3 hours at a time.  This helps me avoid eating unmindful and when I am not hungry.  Doing this I have been able to go 4 sometimes even 5 hours.  Usually because of habit I want something within 1.5 and 2 hours.  But when  I see it is not time I do not eat because I know it is head hunger and usually I am not hungry at all, especially when I eat protein 1st.  So IF I make it 1st 2 hours within giving in, the next 2 hours usually go good.  I get busy & forget about desire to eat.  If this does not work I pop a piece a gum in my mouth until it is time to eat or I feel hungry.  I am chewing gum now because this is the worst time for me with eating -- night time.  At home feeling lonely and I eat out of boredom. 

Another thing I did was clean out my desk of trigger foods even the healthy trigger foods at work. I find healthy snacks at my desk are too tempting.  Same for in my car. If I keep healthy snacks in my car it has to be foods I will not want more than one serving of.  I do this so I have to think twice about snacking, and grazing.  So I stop and think before I have to walk or ride to get whatever.  I focus on my lifestyle and what I need to keep doing to stay healthy and control my weight.

I have been asking myself, Am I hungry?  If not I find something to occupy my time.  Walk, read, post to OH.com, etc.  Today I did well on emotional eating.  I am really getting better at this now.  

Thanks; for this post!! I love your suggestions and I will be looking out for what others post!  Have a good weekend!  

My daugher taught me a good one for this, when she is emotional eating or feeling like she is just eating from boredom she goes and brushes her teeth!!!  She hates to eat with fresh clean teeth :)  Works wonders....  Robin

Hi fellow BOTTers: I am returning after seeing an email from Cathy. It has been awhile since I was last on here, and I needed to be here. I had become discouraged in my wls because I did not seem to be accomplishing the goals that I had set for myself, and embarrassment overtook me. I have not seen my dr. because of this and had thought of giving up hope that I would never reach my weight goal. I am hoping by reconnecting with those who are going through it will reignite the fire I had in the beginning. I have 60lbs to goal and its seems to be the hardest thing to do. I need help/encouragement and a swift kick. Please--somebody tell me what to do!!!

I am returning after seeing the email from Cathy as well.  I do read my state board and a couple of others.  I do not regularly post. 

I have been the same weight for the last year.  I still would like to drop 20 lbs.  I am happy with where I am at, compared to where I was, but I am not ready to be maintaining.

My work week days are very controlled... perhaps too low in calorie as I graze in the evenings.  My dinner meal is usually really good but does not sustain me thru the evening.  This is sabatoging my daily accomplishments.  Weekends are usually pretty good... so my late evening grazing is my downfall.  I know it, have known it, but have not overcome it yet...  I say "yet' as I hope to be an overcomer soon.

I hope to plug into a closs community board and draw from the excitement & encouragement.

best wishes to you
Vicki  / turtle829

Hi Vicki,
I too have 20 more pounds to lose. I have no idea how to accomplish this! That's not true...maybe I just dont want to put in the effort. Help!

Patti [email protected]

Oh my goodness, Radient, I'm so glad you have chosen to join our BOTT family.   Don't ever give up.  We've all been where you are and now we're here.  I had my lap band almost 4 1/2 yrs ago.  At about 2 years out I did regain about 30-35 pounds (the amount i makes no difference) but by finding and participating in this group I have gotten back to my goal wt and even lowered my goal.  I have no lost one of me - I have lost 110 pounds and I weigh 110 pounds (am 5' 0")  Believe me, if I can do it ANYONE can do it.  This is the third time in my life I have lost 100 pounds but always before whether I lost an oz or 100 lbs within less than a month I was on my way to regaining it all and usually more.  THIS TIME I AM MAINTAINING!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

So, please Please, PLEASE don't give up.  Many of us found that reviewing the guidelines Cathy has posted for us at the beginning of our discussion page have shown us where we need to begin to get back on track - don't try to correct everything all at once, make a few changes at a time.  Also, posting daily on the thread here CARDIO & CAFE is important for me (and others) to help me hold myself accountable. 

If you are comfortable, post often and allow us to share in your journey.  You have  NOTHING to be ashamed of.  You are simply a human being - humans aren't perfect, humans make mistakes, humans can correct their mistakes, and humans can learn from their mistakes.  Now I will grant you, being a human being can be a real inconvenience - but we are  pretty much stuck with it  for now.  LOL

Thanks for the pep talk Happy it came just in time.  I promise not to give up,but I do need to go back to the beginning of the discussion and see what Cathy said we need to do to get back on track. I was considering doing the 5 day pouch test to get my self under control. this journey is a struggle for me and all I want to do is lose 60 more pounds to reach goal, for me it seems a lifetime. I will post more often for I need help from my OH family. thanks again