4 Ways to Fight Mindless Emotional Eating

1. Don't restrict yourself

Binge eating normally happens when you have restricted yourself for a period of time.

If you're on a strict diet, for example, you might spend a week craving something sugary, but not allowing yourself to have it. When these cravings build-up, they turn into one huge craving that you then feel the need to satisfy.

Since you haven't eaten any bad foods in a few days, it's easy to feel like you deserve to overeat in order to compensate for the lack of food you've allowed yourself.

2. Ease your stresses

Some of us binge eat when we're feeling stressed, and if you're so worried and anxious that you don't even care about the results of overeating, this can become dangerous.

Make a list of the things that you're worried or stressed about and try to get rid of these anxieties in various ways.

You can do this by exercising to let off some steam, hanging out with some friends, or chatting to somebody close to you about your problems.

3. Don't have cheat days

Most of the binge eating we do while we're 'dieting' comes from cheat days – days during which we allow ourselves to step out of line.

However, the problem with cheat days is that we're allowing ourselves an entire day to 'cheat' and step away from our otherwise healthy way of eating.

Rather than having whole days where you allow yourself to binge, let yourself have a treat every couple of days to keep the cravings at bay and help you feel like you're not being restricted all the time.

4. Don't celebrate weight loss by eating

We've all done it – we lose a couple of pounds and celebrate by giving ourselves that cake we've had our eye on for a while or that extra cookie after dinner.

Even going out for an unhealthy meal with friends at the weekend can damage your progress for the week, so reward yourself in other ways, such as buying clothes and makeup or going on a date night to the cinema with your partner.

4 Reasons Why Fad Diets Don't Work

1. Your metabolism alters

Often called 'starvation mode', going on a fad diet and restricting yourself from eating the right amount of calories can cause damage to your body.

This is due to the fact that when you suddenly restrict your calorie intake severely, your body believes it is being starved and alters your metabolism accordingly.

Rather than working faster to burn more fuel, which is what you need in order to lose the extra pounds, it will slow down to preserve the food it is being given and also any excess fat.

2. You will lose water weight

Women go on fad diets for a week or two and are thrilled to discover they've lost 10 pounds by the end of it when they step on the scale.

However, 10 pounds doesn't always mean 10 pounds in fat. When you diet, your body starts getting rid of protein and water first before tapping into the fat reserves that it's trying to hold onto.

3. You will lose muscle

The number on the scale might be lower, but will you actually look or feel any thinner?

As well as water weight, you could find yourself losing muscle mass, which is something you definitely don't want to get rid of.

Having more muscle enables you to burn more calories while resting, and it also helps your body to look more toned and healthy.

4. Your body might be deprived of nutrients

You'll almost certainly become lighter, but you won't necessarily become healthier.

Your body needs a certain amount of calories per day just to survive in a healthy manner, and this amount will depend on your weight, height, gender, and level of exercise you do.

If you restrict yourself to 1000-1200 calories per day (which is what most women on crash diets do), you'll lose out on essential vitamins and nutrients that your body needs to survive and the opportunity to maximize your health.

What is Mindfulness and How Can You Apply It to the Way You Eat?

Eating is something that we all have to do, and eating the right foods is so important.

Not only do you feel better physically when you eat the right foods, but you'll also feel better mentally.

In order to have a healthy diet and give yourself the nutrients you need while also eating the right amounts of food, you must be mindful of what you're putting into your body.

What is mindfulness?

Mindfulness is being aware of what you are doing and your surroundings. Mindfulness also means “paying attention,” but in a special way that your mind isn’t used to (The Ultimate Happiness Prescription).

Whether at work, consciously trying to live a healthier lifestyle, or watching what you're eating, being mindful of day-to-day things can help you to focus better, reduce stress and become a better person overall.

It might take a little bit of time to get used to thinking more about the decisions you make in the kitchen and at restaurants, but it will pay off and you'll feel much better mentally and physically.

How can you be mindful when you eat?

Being mindful when eating has a lot of different elements to it.

One, in particular, involves consciously thinking about the kinds of foods and drinks you are putting into your body.

In order to improve your wellbeing and feel great, you should avoid unhealthy foods with empty calories.

Consciously trying to avoid these types of foods will help you to move forward on your journey to healthy eating. As well as the type of foods you eat, you should also be mindful of the amount of food you eat.

Brown rice and other whole grains are good carbs, but it’s a good idea to eat in moderation. Likewise, fruits like figs and bananas give your body the nutrients it needs but should be eaten in moderation.

How can being mindful of what you eat helps you?

You'll find that being more mindful of what you eat, when you eat and how much you eat can help you in so many ways.

You will feel more in control of yourself, particularly your weight and how you feel from day to day.

You'll wake up feeling better, and you'll feel really good about yourself after making better choices when it comes to eating.

6 Ways to Enjoy More Fruits and Vegetables

Here are some easy ways you can enjoy fruits and vegetables more and incorporate them into your daily meals.

1. Combine fruit with other foods

Add some chopped apple to a salad if you don't like the thought of eating an apple on its own. Avocados are a great addition to salads too.

They're a nutrient-dense fruit containing nearly 20 vitamins that will make you feel full.

2. Chop it up

It's surprising how fruits and vegetables can be more enjoyable when they're chopped up into smaller and more manageable pieces.

Whether it's apples, bananas or carrots and corn, chop them up into bite-size pieces and have them next to your desk as a snack.

3. Try smoothies

You can put almost anything into a smoothie.

It's also a great way of adding kale and spinach without having to taste it fully.

You can mix berries and bananas with spinach and other leafy greens to give you all the nutrition and energy you need.  

4. Make a soup

Boiling vegetables can be bland and boring, but mixing a few different types together to make a soup can be a great option.

You can leave it as a chunky soup or blend it to make it thick and creamy– it all depends on your own personal preference.

5. Use twice as many vegetables

If you're following a recipe, use extra vegetables in order to add more to your diet without really noticing.

If you're making a pizza, for example, throw on some extra corn, additional peppers, and more in general of the veggie toppings that you're using.

6. Roast vegetables and add herbs

Do you like sweet potatoes and butternut squash?

Chop them up, cover them in a little oil and some fresh parsley and roast them in the preheated oven for 35 to 40 minutes.

6 Tips to Resist Junk Food Cravings

For some women, the temptation to eat junk food is something that occurs on a regular basis, whether it's looking at junk food commercials, passing your favorite restaurant, or watching your friends order a high-calorie meal.

Thankfully, there are some things you can do in order to not only resist the temptation but reduce it all together so you no longer have to feel tempted by it.

1. Don't buy junk food

 If it's in the refrigerator or the pantry, the temptation to eat it is already much higher. When you go shopping for food, avoid buying junk food.

Eat a meal before you go food shopping so that you don't feel hungry during your trip. If you're hungry, you're much more likely to buy unhealthy foods that you'll regret later.

2. Ask your friends to help you

This is particularly important if you regularly eat out with your friends. Let them know that you're trying to eat healthier, and ask them not to tempt you with junk food.

People tend to eat worse when they're with other people and everybody else is choosing unhealthy options.

3. Eat less junk food

 The initial first stages are difficult to get through, but the less junk food you eat, the less your body will crave it.

Soon, you'll be looking at junk food and feeling disgusted at the thought of putting it into your body.

4. Research the ingredients

 When you start finding out what's inside some of the unhealthiest foods on the market, you won't even want to eat it, no matter how good it tastes.

Watch videos of how food from fast-food chains are made, and it'll open your eyes to the danger of junk food.

5. Choose healthier options

Avoiding junk food doesn't mean you have to miss out on everything.

You can still meet your friends for coffee, but order a skinny latte or green tea instead of the usual calorie-filled frappe or milky drink.

When you meet at a restaurant, order a salad or light version of your usual favorites.

6. Allow yourself treats in small quantities

Let yourself have a small amount of what you're craving since this will help you to stay on track more easily.

You don't have to completely restrict yourself from junk food since the feeling of not being allowed something can often make us want it even more.