Ellen ~~Defining Myself

Weight-loss help: Gain control of emotional eating

Find out how emotional eating can sabotage your weight-loss efforts and get tips to regain control of your eating habits.

By Mayo Clinic staff

Sometimes the strongest cravings for food happen when you're at your weakest point emotionally. You may turn to food for comfort — consciously or unconsciously — when you're facing a difficult problem, stress or just looking to keep yourself occupied.

But emotional eating can sabotage your weight-loss efforts. Emotional eating often leads to eating too much, especially too much of high-calorie, sweet, fatty foods. But the good news is that if you're prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.
The connection between mood, food and weight loss

Emotional eating is eating as a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness and loneliness. Both major life events and the hassles of daily life can trigger negative emotions that lead to emotional eating and disrupt your weight-loss efforts. These triggers may include:

• Unemployment
• Financial pressure
• Health problems
• Relationship conflicts
• Work stress
• Bad weather
• Fatigue
  

Although some people actually eat less in the face of strong emotions, if you're in emotional distress you may turn to impulsive or binge eating — you may rapidly eat whatever's convenient, without even enjoying it. In fact, your emotions may become so tied to your eating habits that you automatically reach for a sweet treat whenever you're angry or stressed without stopping to think about what you're doing.

Food also serves as a distraction. If you're worried about an upcoming event or stewing over a conflict, for instance, you may focus on eating comfort food instead of dealing with the painful situation.

Whatever emotions drive you to overeat, the end result is often the same. The emotions return, and you may also now bear the additional burden of guilt about setting back your weight-loss goal. This can also lead to an unhealthy cycle — your emotions trigger you to overeat, you beat yourself up for getting off your weight-loss track, you feel badly, and you overeat again.
Although negative emotions can trigger emotional eating, you can take steps to control cravings and renew your effort at weight loss. To help stop emotional eating, try these tips:

• Tame your stress. If stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or relaxation.
• Have a hunger reality check. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a little time to pass.
• Keep a food diary. Write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal the connection between mood and food.
• Get support. You're more likely to give in to emotional eating if you lack a good support network. Lean on family and friends or consider joining a support group.
• Fight boredom. Instead of snacking when you're not truly hungry, distract yourself. Take a walk, watch a movie, play with your cat, listen to music, read, surf the Internet or call a friend.
• Take away temptation. Don't keep supplies of comfort foods in your home if they're hard for you to resist. And if you feel angry or blue, postpone your trip to the grocery store until you're sure that you have your emotions in check.
• Don't deprive yourself. When you're trying to achieve a weight-loss goal, you may limit your calories too much, eat the same foods frequently and banish the treats you enjoy. This may just serve to increase your food cravings, especially in response to emotions. Let yourself enjoy an occasional treat and get plenty of variety to help curb cravings.
• Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie snack, such as fresh fruit, vegetables with fat-free dip, or unbuttered popcorn. Or try low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
• Get enough sleep. If you're constantly tired, you might snack to try to give yourself an energy boost. Take a nap or go to bed earlier instead.
• Seek therapy. If you've tried self-help options but you still can't get control of your emotional eating, consider therapy with a professional mental health provider. Therapy can help you understand the motivations behind your emotional eating and help you learn new coping skills. Therapy can also help you discover whether you may have an eating disorder, which is sometimes connected to emotional eating.

If you have an episode of emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience and make a plan for how you can prevent it in the future. Focus on the positive changes you're making in your eating habits and give yourself credit for making changes that will lead to better health.

Look no further…What makes this chicken de-licious is the incredible sauce! It’s a little sweet and a little spicy. You’ll notice one unusual ingredient on the list… Root beer! This ingredient really packs a punch with flavors of sassafras, sarsaparilla, cherry and ginger. I make this chicken skinny by removing the skin, using very little oil and adding diet root beer instead of regular, to the sauce. Each piece has about 141 calories, 3 grams of fat and 3 Weight Watchers POINTS PLUS. A regular piece has 294 calories and 20 grams of fat. I can’t wait for you to try it!

Prep Time: 15 minutes
Cook Time: 60 minutes

Ingredients for Chicken
1 package legs (about 6 pieces)
1 package thighs (about 6 thighs)
Salt and pepper, to taste

Ingredients for Barbecue Sauce
1 cup onions, diced
1 tablespoon garlic, minced
½ tablespoon olive oil
2 cups diet root beer
¾ cup ketchup
½ cup apple cider vinegar
¼ cup brown sugar
¼ cup spicy brown mustard
2 tablespoons molasses
1 tablespoon Worcestershire sauce
¼ teaspoon red pepper flakes
Juice of 1 lemon

Instructions
1. Preheat oven to 400 degrees.
2. Sprinkle chicken with a little salt and pepper. Arrange on a baking sheet lined with foil. Cover chicken with foil and bake for 45 minutes.
3. In the meantime, make the barbecue sauce. In a nonstick pan, heat the olive oil over medium-high heat. Add onions and garlic and saute for about 2 minutes until onions are soft. Stir in root beer and bring to a boil. Reduce heat to low and simmer until reduced to ½ cup, about 15 minutes. Be sure to keep an eye on it as it can burn easily.
2. Stir in ketchup, vinegar, brown sugar, mustard, molasses, Worcestershire and red pepper flakes. Simmer for about 15 minutes until the sauce thickens.
3. Remove pan from heat and stir in lemon juice.
4. Remove cooked chicken from oven. Cool slightly. Remove and discard all the skin.
5. Dip chicken pieces into barbecue sauce to coat. Note: Since the chicken is already cooked there’s no need to worry about cross contamination. Grill covered for 5 minutes. Turn over and spread with more sauce. Continue to grill until charred, about 5 more minutes.
6. ***To broil instead of grill: Preheat broiler. Dip chicken pieces into barbecue sauce to coat. Place pieces on a baking sheet lined with foil. Broil for 5 minutes, turn over, coat with more sauce and broil for another 4-5 minutes until browned.
Makes 12 pieces

Weight Watchers (old points) 3
Weight Watchers POINTS PLUS 3
skinnykitchen