Am I hungry or is it something else? Inspired by erinaciouschangeling’s post

Thanks for your resource. This is a list of strategies I wrote a few months ago to overcome emotional eating and cravings and stay on track, maybe others will find it helpful too.

Am I hungry? Or is it thirst, boredom, anxiety, loneliness, want to treat myself, social events/pressure, food anxiety, procrastination, tired but don’t want to sleep..

Other reasons for hunger/cravings: Thirst- make tea, drink water

Treat/comfort- bath, light candles, make tea, wear comfy clothes, have a nap, sit with cats, listen to music, watch nostalgic movie or tv, get a massage or manicure

Bored - go for a walk, ride bike, yoga video, read, clean/organize apartment, practice guitar/flute

Anxiety- recognize the feeling, if it is upcoming event can prepare for it, or just in general then acknowledge it as anxiety, breathing meditation

Stressed at work - take a short walk, listen to music, talk to coworkers, make to do list

Procrastination - set a 20 min timer and do that thing, break it into parts

Food anxiety- clean and organize the fridge - throw out any expired food - Organize large containers into portions - Cook a soup, cut fruits/vegetables - Look up recipes, meal planning

Social/going out- order soup, salad, low cal thing, take half to go, share with friend

Sleep more/better - at least 7hrs/night - no phone/internet after 9 - Do bedtime yoga or sleep meditation video - take melatonin, smoke a joint

Reminders

1. No buying chips, cookies, high calorie drinks, pastries unless for a specific group/event

2. If I bring lunch, don’t buy more lunch

3. Remember how important this is to me, how good it is when clothes fit, feel on track, enjoy life without worrying about weight, feel healthy and energetic

4. Food will taste nice for 5 minutes and will not last, I often regret it, but I will never regret making a healthy choice instead

5. Health is a series of small daily choices- Don’t talk myself out of healthy choices, if I make a mistake just choose better next time and learn from it

6. Just because food is bought or cooked doesn’t mean I have to eat it.. save it for when it fits calories, or freeze it for another time.

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