Finding ways to overcome emotional eating problems

Have you ever noticed that the more you eat something, the more you crave them? especially when it comes to high carbohydrates and sweets? Do you eat more when you feel stressed, worried or anxious about something?

Many of us have a habit of picking up sugary and unhealthy snacks as a way of making up for serotonin in our brains. We feel a certain form of relief from depression, anxiety and boredom when we eat foods high in refined sugar and carbohydrates. Unfortunately those same foods will leave us feeling groggy and mentally drained shortly after. Because carbs and sweets temporarily relieve our emotions, we end up repeatedly turning to these foods rather than dealing with the issues surrounding our emotions.

Craving carbohydrates is commonly caused by low levels of serotonin and low blood sugar as well as high levels of insulin resistance. With the high rise in Type II diabetes, Metabolic Syndrome and other like conditions, finding ways to manage and control high carb eating habits has become a priority for many of us. If you find yourself having many of the following symptoms, you may want to check with your doctor about changing not only your lifestyle, but possible health problems:

• A family history of obesity or weight gain
  
• Constant thoughts of food, especially sweets and carbs
  
• A lack of diets working for you
  
• Binge eating
  
• Using foods to satisfy emotional ups and downs

To successfully conquer carbohydrate cravings, the key is to use gradual and consistent small changes. This system will not be a shock to your body and your efforts won't be discouraged by strong carvings. Here are some suggestions for slowly changing the eating habits that drive your emotional cravings.

Drink water: It may sound simple, but the fact is that our brains misinterpret feelings of hunger for those of thirst. Drinking water not only makes you feel fuller so you will eat less, it also rids you of nasty toxins. Try to drink at least 4 liters of water each day.

Eat pure forms of foods: If you crave something, it's ok to satisfy your craving with a less potent form of the same food. If you crave chocolate, use an organic, dark variety rather than typical milk chocolate which contains more sugar and chemicals than cocoa anyway. The intense flavor of pure foods will likely help you from overindulging when your craving is higher.

Take a multivitamin and mineral supplement: Some cravings can be traced back to certain nutrient deficiencies. For instance, if you crave chocolate, your body may be low in magnesium. Using a good multivitamin can help your body regulate its deficiencies so you don't crave as often or as hard.

Eat carbs throughout the day, not all at once: Eating high amounts of carbohydrates can create a spike in your blood sugar, resulting in insulin spikes and increased cravings. Temper your carb intake with proteins and veggies in order to keep your blood sugar level throughout the day.

Avoid artificial sweeteners and "low fat" foods: Artificial sweeteners may seem like the answer to your sweet tooth, but the truth is most of them only intensify cravings. Foods that are "low fat" usually contain more sugar in order to preserve the taste and satisfaction of the food, so always check labels before purchasing foods.

Eat in moderation: In order to distract yourself when cravings hit, eat smaller meals more often. Portion control is important so if you eat more often, you'll stay fuller during the day and be less likely to have emotional cravings.

Cutting back on carbohydrates, especially when attached to emotions and deficiencies in the body is a challenge. It's like an addiction to some people and will take persistence and patience in order to overcome them. Don't beat yourself up if you slip along the way, just get back on track. Reducing sugar and carb intake gradually will help you beat the challenge, allowing your brain to make a lasing behavior change that leaves unhealthy, binge and emotional eating in the past.