Emotional Eating

Why It Matters

Emotional eating can sabotage your weight management efforts. Getting a handle on your tendency to eat in response to emotions can be one of the most important factors in achieving long-term weight loss success.

What it Is

Sometimes, the desire to eat has nothing to do with a pesky rumbling in your stomach telling you that you need to eat. We get a strong longing for foods -- particularly fattening, comforting foods -- when emotions spike or plummet. We want to eat and (we think) nothing else will do.

• What is Emotional Eating?

How it Happens

For some, it takes a major event to trigger emotional eating -- getting fired or going through a divorce; for others, it's a constant struggle: the traffic on the way to work; the jammed photo copier; a tough day at the office ... the daily grind can lead to a seemingly unbreakable habit of turning to food to make it all better.

• Why We Give in to Emotional Eating

A Vicious Cycle

The worst part about emotional eating is it actually causes your problems to multiply. Eventually, instead of avoiding the issues you're stuffing down with food, you've created another one altogether -- weight gain, guilt about eating, worsening health ... and then it starts all over again.

Five Steps to End Emotional Eating

If you tend to give in to emotional eating, there are a few tactics you can use to regain control of your eating habits and get back on track.

• Step One: Identify Your Triggers Learn How
• Step Two: Recognize Hunger Signals Learn How
• Step Three: Limit Trigger Foods
• Simply stop stocking your fridge and pantry with the foods you binge on.
• Step Four: Don't Skip Meals
• Skipping meals almost always leads to over-eating.
• Step Five: Create Alternatives to Eating
• Whether it's a bubble bath or curling up with a good book, planning other activities will help you relax and avoid binges.

Don't Give Up

When you trip up -- because you will (We all do!), don't give up. Forgive yourself and start over the next day. Learning from your mistakes and focusing on the positive will go along way in ensuring your continued weight loss success.

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Know Your Danger Zones

Paying bills caused me to gain weight until recently. Every time I paid bills at my kitchen table, the stress factor of watching my checking account shrink (while credit card balances grew) caused me to reach for the closest comfort food (read: cookies, cookies, and more cookies!). But one little change is helping me to prevent overeating

So, I moved this task to my computer desk and I automatically reached for something -- and this time all I got was a handful of paperclips, which aren't nearly as tasty as sugar cookies. It had become second nature to reach for that food because I was doing the same activity, despite the fact that I wasn't even at my kitchen table.

Lesson learned? Certain spots can be "dangerous" for dieters. Examples: If sitting in the kitchen to do crafts, homework, or the like, causes you to raid the fridge… leave the room. If lingering at the dining room table makes you long for dessert… vamoose! Better still, head outside and take a walk. Not only will it get your mind off of eating, you'll have the extra benefits of exercising!

So, what is your dieting danger zone? Take a moment to think about locations, activities, or combinations of the two, that lead you to eat on auto pilot. What can you change about this habit? Is there a healthier alternative to eating (such as knitting while watching television instead of snacking on high-cal foods)?

Acknowledging -- and changing -- these habits will go a long way toward making lifestyle changes that stick.

More:

• How to Stop Overeating
• Rein in Your Appetite
• Women, Stress, and Weight

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Wendy's Quick Guide

Wendy's is a fast food restaurant popular for burgers and a soft-serve dairy dessert, the Frosty. Wendy's offers a few filling, diet-friendly items, such as a grilled chicken salad or small beef and bean chili for around 200 calories. But beware those fat-laden specialty burgers -- some pack in close to a thousand calories! This quick guide will help you identify the most healthy fast food choices at Wendy's.

Good Choices:

• fresh fruit bowl with yogurt - 220 calories
• fresh fruit bowl - 130 calories
• side salad - 35 calories
• broccoli and cheese potato - 330 calories
• Caesar chicken salad (no dressing or toppings) - 190 calories
• taco salad (no sour cream, chips, or salsa) - 360 calories
• small chili - 220 calories
• kids meal fries - 280 calories
• ham and cheese kids meal sandwich - 240 calories

Less Preferable Choices:

• The Baconator - 840 calories
• Class Triple with Cheese - 970 calories
• blue cheese salad dressing - 260 calories
• Homestyle Chicken Strips (3) - 410 calories
• Premium Fish Filet Sandwich - 450 calories
• Honey BBQ Boneless Wings - 580 calories
• Frosty Float - 380 calories
• Classic Single with Everything - 420 calories
• Sweet and Spicy Asian Boneless Wings - 550 calories
• Crispy Chicken Sandwich - 380 calories

I found all of the calorie counts for these menu items using About.com's Calorie Count. You can find many more listings for Wendy's menu items there, plus you can search for any other restaurants and types of foods, all for free.

More Fast Food Quick Guides

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Joining a Gym

Joining a gym is the same as making any major purchase. You need to make an informed decision and consider some important factors before you sign on the dotted line.

Consider Your Needs

The most important factor in choosing the right gym is finding one that fits your goals. Why do you want to join? To lose weight? To tone up? To treat an injury or health condition?

Look for a facility that offers the most classes that meet your needs. For example, if you have arthritis, a facility offering water aerobics classes will be preferable over one that does not. Get a tour of the facilities and check out the array of equipment provided.

Ask These Questions

You'll want to ask some important questions as you choose a gym:

• Are Trainers Qualified?
  Unfortunately, there is no one association that sets qualifications for trainers in gyms in the United States. Some gyms, however, do require that their trainers achieve certification from the American College of Sports Medicine, the largest sports medicine and exercise science organization in the world.

  Ask if the staff is certified by this organization or a similar one. A gym with qualified staff is preferable over one that does not have requirements for its staff.

• How Do Classes Work?
  Are classes included in your monthly fee, or do you have to pay an additional fee for them once you join? Do you have to pay for them ahead of time (say, six months worth)? Does the gym offer one free class so you can find out if it's right for you?
• Is it Clean?
  While there are no nationally-recognized health codes specific to gyms, you'll want to check out the facilities for cleanliness.

  Take a look at the equipment -- dust piled up beneath or around the exercise machines is a sure-fire sign of poor maintenance. Check out the lockers, showers, and changing areas to make sure they look properly attended-to.

  Once you do join, protect yourself. Wipe down machines with antibacterial wipes before you use them (should be provided), and wear shower shoes in the locker room and shower.

• What are Peak Times?
  If you plan on using the facilities at approximately the same time each day, you may want to scope out the situation before you join. Is the parking lot packed at your desired gym time? Is there a line to use the treadmills? Joining a gym won't do you any good if, every time you go, you can't use the machines you need.
• Ask the BBB
  It doesn't hurt to check with your local Better Business Bureau to make sure there have been no complaints about the gym you are considering joining.
• Read the Small Print
  When you start looking around, you will find that you cannot use a gym's facilities without joining, and, therefore signing a membership contract.

  Most gym contracts are nonrefundable. While a few exceptions can allow you to cancel a gym membership contract -- say, you move more than 25 miles away or your doctor confirms that you cannot exercise due to an injury -- the contract is a contract. Your membership will have to be paid whether you're using the facility or not.

  Like the song says, "You better shop around" and compare contracts, special offers, and limitations at different gyms in your area as they can vary greatly. Be sure to inquire about student, teacher, or senior citizen discounts if you fall into one of those categories. Also ask your employer or health insurance company if you're eligible for any gym benefits -- many are offering some help with gym memberships in the way of company discounts, stipends or partial refunds.

  Be careful about signing a long-term contract. While paying in advance will probably get you a better rate, most experts agree it is preferable to pay month-to-month.

  Next, when you're presented with the contract, do not sign it on the spot. Resist high pressure sales techniques and stick to your guns -- don't sign anything until you've had a chance to go home or another quiet location and review it with a fine tooth comb. Even better, have someone else read over it in case they spot something you don't.

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Look Thinner

Looking your best along your weight loss journey is a great self esteem boost! So, let’s check out these simple ways to look thinner...

• If a thick middle is your problem area, remember that jackets or shirts with hems at your midsection can make a boxy shape look chunkier. Choose jackets that are hip length (or longer). Just say no to bulky shoulder pads and yes to dropped shoulders. A smart choice for fabric is figure-skimming slinky knit.

  As for tops, a wrap-around style blouse nips in the waist where it meets, resulting in an hourglass look. Look for a sash to tie at the middle -- it will also cinch your waist area. A monotone suit with a nipped waist is ideal for your shape.

• Quick Tip: When jacket shopping, you can create the illusion of a waist with a curved shape or a belted back.

• Swimsuit season strikes fear in the heart of many women, but it can be particularly daunting for those of us with generous hips and thighs. A plunging neckline such as a halter-style, one-piece suit will detract attention up and away from problem areas. A two-tone suit with the lighter color up top will have a similar effect.

  Quick Tip: Brave enough to bare more? A high-cut bottom will give the illusion of longer (and therefore slimmer) legs.

• If you have wide hips, choose a wide collared coat as it will draw the eye up from the hip area. A coat that flares slightly will skim past the hips and thighs, concealing bumps and bulges.

  If you're skirt shopping, check out styles with ruffled hems or that flare slightly at the bottom (A-line skirts are a do). Dresses with shirring at the bodice can also slenderize hips.

  Quick Tip: A boat neck creates a horizontal line and broadens your shoulders, making yours hips look more narrow.

• You can minimize your bust area with cross-over style tees and tanks and wrap-style tops. Ponchos and poncho-style tops are all the rage this fall and they're perfect for detracting attention away from fuller breasts.

  An unzipped hoodie or open cardigan creates a vertical line, lengthening the neckline and torso.

  Quick Tip: Scoop neck tees with their deep, wide neckline work to break up an ample chest area.

• An empire-style top will bring focus to the bust and away from a noticeable belly. Shift dresses slim your waistline. Skirts and dresses cut on the bias are great for taming the tummy area.

  Wearing a slender belt around your waist over a tunic or shift will visually cinch it in. Blouson style dresses may seem like the perfect cover-up, but actually they can have the opposite effect on some shapes, so try before you buy!

  Quick Tip: Remember, extra-long necklaces create a leaner line on your entire top half, resulting in a slimmer look.

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Panda Express

Panda Express offers Americanized versions of Chinese dishes such as sweet and sour pork and orange chicken. There are a number of calorie-smart main dishes and you can choose steamed mixed vegetables as a side instead of rice. This guide will help find healthy choices at Panda Express.

Good Choices:

• Chicken with mushrooms (5.5 oz.) - 135 calories
• Beef and broccoli (5.5 oz.) - 150 calories
• Black pepper chicken (5.5 oz.) - 180 calories
• Mixed vegetables (5 oz.) - 70 calories
• Fried tofu with beans (5.5 oz.) - 185 calories
• Vegetable spring roll (1) - 85 calories

Choose Less Often:

• Orange chicken (5.5 oz.) - 475 calories
• Sweet and sour pork (4 oz.) - 415 calories
• BBQ pork (5.5 oz.) - 400 calories
• Vegetable fried rice (8 oz.) - 390 calories
• Fried shrimp (6) - 260 calories

To search the nutritional information for many other restaurant foods, visit About.com's Calorie Count.

More Fast Food Guides

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Are You an Emotional Eater?

Emotional eating is a relatively common problem for both men and women. If you eat in response to your feelings, especially when you are not hungry, you are an emotional eater. Emotional eating means your emotions -- not your body -- dictate when and/or how much you eat.

When and How Do Emotional Eaters OverEat?

Some emotional eaters binge when they are sad or confused; for others, eating can be a way of avoiding thinking about problems or taking the action required to solve them.

If we'd eat for comfort by reaching into our crisper drawer, we'd be OK. But how many people turn to carrot sticks when they're feeling stressed? It's the high-fat, high-cal foods we love that make us feel better; the more fattening, sweeter or the saltier the food, the better we seem to feel.

Are You an Emotional Eater?

You are an emotional eaters if you answer yes to any of the following questions:

• Do you ever eat without realizing you're even doing it?
• Do you often feel guilty or ashamed after eating?
• Do you often eat alone or at odd locations, such as parked in your car outside your own house?
• After an unpleasant experience, such as an argument, do you eat even if you aren't feeling hungry?
• Do you crave specific foods when you're upset, such as always desiring chocolate when you feel depressed?
• Do you feel the urge to eat in response to outside cues like seeing food advertised on television?
• Do you eat because you feel there's nothing else to do?
• Does eating make you feel better when you're down or less focused on problems when you're worried about something?

If you eat unusually large quantities of food or you regularly eat until you feel uncomfortable to the point of nausea, you have a problem with binge eating. Please speak to your health care professional.

<< How to Deal with Emotional Eating

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5 Emotional Eating Cues

Emotional eating is the practice of consuming large quantities of food -- usually "comfort" or junk foods -- in response to feelings instead of hunger. Some of the common emotional eating cues are:

1. Anger

   Whether you're angry at yourself, another person or a situation, you stifle your feelings using food rather than confronting them and releasing them. It's easier to smother a problem than to deal with it.

2. Hopelessness

   You think: Nothing really matters anyway. Nothing's ever going to change or get better for me. So, why should I care about my health or weight? Besides, eating makes me feel better. (Please note: Extreme feelings of hopelessness are typical of chronic depression. Please talk to a mental health professional if you find yourself feeling perpetually hopeless.)

3. Lack of Control

   You think: My life is out of control. There is nothing in it that I am in charge of. Everyone and everything around me rules my life. Except for eating... I can eat whatever I want, whenever I want it. So I will.

4. Feeling Unappreciated

   Perhaps you've accomplished something exceptional at work and no one has noticed. Or maybe you've made a personal achievement you'd dreamed of for years. But no one at home shares your pride. You find yourself tempted to congratulate yourself by "treating" yourself to a binge.

5. Boredom

   There's nothing to do. Nowhere to go. Perhaps you feel lonely, too. There's nothing at home to occupy your mind or your hours. But there is a pantry full of comfort food that will kill some of that empty time.

If you fit into any one of these five profiles, try sitting down with a piece of paper and brainstorming to find alternative behaviors to eating.

You may be surprised at the solutions you come up with... and at just how well they work once you try them.

Then, write your ideas on notecards and post them where you will see them in your moment of need -- how about on the refrigerator door or next to the pantry?

Accepting why you eat the way you do can be a big step towards breaking the cycle of emotional eating.

<< How to Deal with Emotional Eating

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