Am I hungry or is it something else? Inspired by erinaciouschangeling’s post

Thanks for your resource. This is a list of strategies I wrote a few months ago to overcome emotional eating and cravings and stay on track, maybe others will find it helpful too.

Am I hungry? Or is it thirst, boredom, anxiety, loneliness, want to treat myself, social events/pressure, food anxiety, procrastination, tired but don’t want to sleep..

Other reasons for hunger/cravings: Thirst- make tea, drink water Treat/comfort- bath, light candles, make tea, wear comfy clothes, have a nap, sit with cats, listen to music, watch nostalgic movie or tv, get a massage or manicure Bored - go for a walk, ride bike, yoga video, read, clean/organize apartment, practice guitar/flute Anxiety- recognize the feeling, if it is upcoming event can prepare for it, or just in general then acknowledge it as anxiety, breathing meditation Procrastination - set a 20 min timer and do that thing, break it into parts Food anxiety- clean and organize the fridge - throw out any expired food - Organize large containers into portions - Cook a soup, cut fruits/vegetables - Look up recipes, meal planning Social/going out- order soup, salad, low cal thing, take half to go, share with friend

Reminders 1. No buying chips, cookies, high calorie drinks, pastries unless for a specific group/event 2. If I bring lunch, don’t buy more lunch 3. Remember how important this is, how good it is when clothes fit, feel on track, enjoy life without worrying about weight, health 4. Food will taste nice for 5 minutes and will not last, I often regret it, but I will never regret making a healthy choice instead 5. Health is a series of small daily choices- Don’t talk myself out of healthy choices, if I make a mistake just choose better next time and learn from it 6. Just because food is bought or cooked doesn’t mean I have to eat it.. save it for when it fits calories, or freeze it for another time 7. When stressed at work - take a short walk, listen to music 8. Stressed/bored at home- yoga, bath, do nails, walk in the park, ride bike, read

Sleep - at least 7hrs/night - no phone/internet after 9 - Do bedtime yoga or sleep meditation video - take melatonin, smoke a joint

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