And no, you don't have to start another diet!
For years, I struggled in secret with my emotions and using food to comfort myself. It caused my weight to fluctuate up and down until eventually it just kept going up no matter what I tried. After realizing that I needed to change my mindset I set into motion what has led me to where I am today....free from my emotional eating and spiritually stronger and happier than I've ever been!
If you find yourself struggling to break-free from the toil of emotional eating and you're tired of diet after diet and not getting results...read on for my top tips to get started on your own road to freedom!
Tip #1 - Feel your emotions
First things first, you HAVE to let yourself feel the emotions! No matter how difficult they are, let them pass through you! When you keep them bottled up and pushed down, you may end up seeking comfort in things such as food. You end up putting yourself in a cycle of shame and guilt when this happens and it just feeds back into your emotions, keeping you feeling trapped.
Do this instead: Practice the "stop-drop-&-roll" method. When you find yourself reaching for those chips or cookies because you're mad, sad, tired, bored etc... STOP yourself as soon as you realize what you're doing. DROP into a quick prayer and bring the moment to God's attention (and your feelings to your mind), then ROLL on with your day. Don't let it slip you into a guilt cycle. Decide to either put the food away and do something else, or make a meal if its meal time. (If you're truly hungry, eat something!)
Tip #2 - Do not restrict your food
Stop cutting out the foods you actually want to eat. Work them into your diet so you don't have outrageous cravings for them that can derail your health goals. Unless you have a medical reason to do so, you do not have to give up whole food groups! Our bodies need a variety of nutrients and this comes from eating all the food groups. Adding foods and nutrients that you might otherwise be lacking in your diet may help reduce cravings and binge/emotional eating episodes in the long run.
Do this instead: Look for healthier alternatives if you find yourself struggling with certain things like sugar. Use fruit mixed with yogurt to satisfy a sweet tooth. Or if you are really wanting to eat a cookie, let yourself eat the cookie. Honor your cravings without allowing them to take control of you.
Tip #3 - Use exercise as discipline, not punishment
I used to despise working out. It always felt like torture and would leave me too sore to move for days. When I went over my calories or felt like I ate too much, I looked to exercise as punishment for my choices. It was horrible. Until one day during a workout, I was struggling to hold up my little weights and wanted to give up. I instantly saw Jesus on the cross, bearing his full weight under those nails as he suffered- for you, and for me. I knew immediately I wanted to change how I thought about moving my body and how I viewed exercise. It was no longer about punishment but rather having discipline over my actions. Choosing to move my body with intention to keep it healthy and working as it should. This helped release emotional tension which resulted in less and less emotional eating.
Do this instead: Create a routine that works for you and your schedule. Make a list of movements, activities, etc. that you enjoy. Look to move more intentionally throughout your day rather than sitting on the couch all the time. Take a quick 5-10 minute stretch or walk break every hour you sit at your desk. Physical activity is about more than just being "fit". It's about making a choice for yourself now that you will benefit from later.
Tip #4 - Take it one day at a time
Some times we can feel like the end result of what we are seeking may never come to fruition. This can cause us to "fall off the wagon" or want to restart another diet. But you don't need another diet. You need to allow yourself patience and grace. We also need to remember that God is the one that gives us grace and mercy. We are allowed to make mistakes. It's how you choose to recover that makes the difference.
Do this instead: Start each day with a prayer of thanksgiving. Give glory where it is due, admit your faults (hey, we're all human) and receive the gifts that await you. Focus on the day at hand and just work to get through that. The rest will fall into place. Breathe, sister!
“Have patience with all things, but chiefly have patience with yourself. Do not lose courage in considering your own imperfections, but instantly set about remedying them—every day begin the task anew.”
―Saint Francis de Sales
Tip #5 - Feed your soul
Many women (and men) don't realize that the reason they eat to ignore their feelings is because they are actually starving their souls. In today's world, we have so many things to distract us from connecting with Jesus and this causes a lot of strife and unhealthy attachments to other things in the world, rather than to our creator. When food, TV, social media, sex, alcohol, or anything else for that matter becomes a strong comforter to us, we lose connection with our soul and what we really need....God.
Do this instead: Choose to spend daily time in prayer, adoration, reflection, and thanksgiving. There are so many resources to utilize that can bring you in closer relationship with Jesus. You can start with picking up your bible or listening to a spiritual podcast. Start noticing the little things. These will lead to bigger rewards.
Let go of emotional eating...and let God.
Don't allow yourself to be a slave to your diet or to emotional eating any longer. Take it to prayer and see what God might be saying to you.
Let me know in the comments which tip is most helpful for you!
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