When we are feeling stressed, angry, lonely, sad or bored we often reach to food to suppress the emotions we are feeling. The more we turn to food to nurture our emotions the more eating becomes a habit. We need to learn skills to deal effectively with our emotional distress.

The food distracts us and helps get our mind on something else. However once we are done eating, our burdens are still hanging around.

We also associate food with comfort. When we are full we are comfortable. When we were kids, we were often comforted with a cookie and a kiss from our mom.

Emotional eating is the practice of eating in response to feelings instead of hunger. It's not about lack of willpower. Experts estimate 75% of overeating is caused by emotions.

Recognize true hunger

Know why you are eating. Listen to your body. Are you physically hungry or emotionally hungry?

If you just ate an hour or two before, then you are probably emotionally hungry. True hunger actually feels like a mild gnawing sensation in the gut.

A lot of experts suggest you rate your hunger on a scale of 1 to 5. At 1 you are light headed and starving - You'll eat any and everything put in front of you. At 5 you are stuffed like a Thanksgiving turkey.

It's best to eat when your hunger level is at a 2 or a 3. Avoid eating at a 4 or 5. Play the wait game. If you are still hungry after 10 minutes then eat. If you've moved on to another activity and forgot about food, then you probably weren't really hungry.

Identify eating triggers

Keep a food journal for a week or two. Write down everything you eat and how you felt before and after eating.

• Were there any emotional factors involved?
• Do you eat in social gatherings to fit in or because you feel inadequate?
• Do you eat when your kids are arguing?
• Do you eat after a hard days work?
• Do you eat when you're under pressure?
• Do you eat when you're bored?
• Do you eat just because it's there?
• Do you eat to reward yourself?

Develop an alternative plan

Allow yourself to feel the emotions. Feel them right through to the end.

You can cry it out. Confront the person you're angry at in a civil manner etc.

Write it out. Just start pouring out your feelings on paper. You can tear it up, shred it, burn it or flush it down the toilet when you're done writing.

You'll be amazed at how good you feel after writing down your emotions. It helps you get in touch with your true self. Many a problems can be solved this way. Your subconscious has the answers for most of your problems.

Get involved in another activity

If your feeling angry - blast the stereo, go to the gym, punch a punching bag, do some housework or yardwork.

If you're feeling anxious or stressed - take a walk, listen to soothing music, watch a comedy, read, do deep breathing exercises for five to ten minutes, meditate, take a bubble bath If you're feeling sad - watch a happy movie, listen to upbeat music, phone a friend, chat on line.

If you're feeling lonely - phone a friend, go visit a friend, volunteer at a local hospital, go shopping, take a walk around the mall, go to the gym and make new friends You'll find that once you begin engaging in other activities your desire to eat will diminish.

If you find that the alternative plans are not tapering your cravings you might benefit from personal or group counseling.

Tips to avoid emotional cravings

Eat 3 square meals and 2 or 3 healthy snacks each day - When your body is properly nourished it is easier to deal with every day stressors.

Get plenty of rest - When you are tired you probably crave sugar and other high carb food for quick energy. Avoid cravings by getting 8 hours of good sleep every night.

Exercise - Exercise gives you mental and physical energy. It's a natural stress buster.

Don't give up

Reward yourself with nonfood items such as a new outfit, a massage, a mini vacation, a sporting event or concert. We tend to repeat behaviors that have been reinforced and they will soon become new habits for us.

Know that there will be times when you will eat due to emotions. Forgive yourself and move on. Focus on the positive and know that you taking control by changing your habits.

Please note if you can't shake your moods or are feeling depressed for an extended period of time, or if it is interfering with your life, seek the advice of your physician or a mental health professional.

About the Author

Cindy Holbrook has always been interested in diet and nutrition due to her own weight struggles. Get the latest greatest tips and tricks for success at http://www.bestweightlossprogram4me.com So what are you waiting for? Find the Best Weight Loss Program for you now by reading unbiased diet reviews