How to finish emotional food in 5 steps
Just as muscle building follows a structure that you will ideally find in your exercise plan, there is also a system by which you can change your habits. Both systems are simple if you know them.
But just as muscles do not grow overnight, you do not change habits from now on.
Then you can adjust yourself: training, falling, staying, training, falling down and … staying tuned.
The process has 5 simple steps
Step 1: Make your dietary habits PRESENT
Why is PRESENCE important?
The biggest hurdle is that you are not aware of your eating habits at first. In other words, you eat without thinking about it.
Of course, you have free will and can make conscious decisions – but 95% of your daily behavior is on autopilot. These are your habits.
If your unconscious behavior is not present to you, you have no chance to change it. You can only change the things that are on your radar screen.
Step 2: BE AWARE of the triggers that trigger emotional eating
Emotional food does not happen “just like that”, by accident. There is always a reason for it.
Why does ATTENTION help you?
We all have certain triggers or emotional “buttons” that work as triggers. The more you can identify, the better.
You can imagine your awareness as a police patrol. If you know in which regions the most “crimes” happen, you pay close attention to them so that you can be faster at the crime scene. The better you know about it, the sooner you can “arrest” the negative eating behavior.
Step 3: INTERRUPT negative behavior patterns as they occur
What role does the interruption play?
As you train your mindfulness, you develop more and more from an unconscious to a conscious eater. This gives you more and more opportunities to interrupt negative behavior patterns in time.
I like the idea that you literally interrupt and “check-in” the negative programs in their act. This presupposes that you perceive your thoughts, feelings and your environment very consciously, supervise and intervene in time.
The central moment comes when you notice the impulse that you would have given in earlier and eaten counter-productive. It is the moment when you make a decision. You make the decision to do it differently this time.
Step 4: SUBSTITUTE the old emotional eating habits with a constructive alternative
Why there is always an alternative
There are always constructive ways to fulfill your emotional needs.
It’s not about food. It’s about the feeling you thought food might give you.
What are you really hungry for? Community? Love? Luck?
If there are ways other than eating to feel that – why do not you go?
If you realize in which situations food gives you only a short-term “high” followed by continued pain – would you still choose it?
People who have successfully changed their emotional eating habits have two things in common:
They understand that emotional eating does not satisfy their needs, and on the contrary, they feel even worse.
They find more constructive alternatives to food to meet their real needs.
Step 5: ESTABLISH new, constructive invisible scripts about food
Your invisible scripts on food and your attitude to food are often completely overlooked. They are one of the most effective keys to overcoming emotional eating (or other counterproductive eating habits).
Change your invisible scripts and you can easily change your eating habits.
Why is a certain eating behavior easily possible for some people, while for others it is almost inconceivable? It’s not the superhuman willpower of some people that makes them resistant to temptation.
Ask a convinced vegetarian how easy it is to avoid meat.
The thing is, if a behavior contradicts your invisible scripts, then there is no temptation!
Most people are completely unaware of their beliefs about food. They do not notice how their invisible scripts control their decisions and behaviors. You will learn a lot about the invisible scripts of a human being if you take a look at the results that this person achieves.