As many of you know, it isn't always hunger that causes you to reach for your favorite foods. Our moods and emotions can play a big role in how we view food and in how well we are able to stick to a healthy eating plan.

Emotional-Eating Triggers

Fatigue caused by a hectic daily schedule or being overwhelmed by responsibilities can set off emotional eating, and so can depression and loneliness. Many people eat to fill a void or use food to keep themselves company. Some look to food as a distraction from a traumatic experience, such as the loss of a job, a death, or a breakup. Others tend to overeat or go for junk food when they are happy. But most who resort to emotional eating find that it can't be traced to one specific cause — it's simply a well-established pattern to fall back on food when needing comfort or deciding to celebrate.

The good news is that you can change these patterns of behavior. There are better ways to deal with emotions, and it's much healthier to process feelings than to bury them under a mountain of food. Finding a more positive way to respond to your emotions will help you have a plan of action when your triggers arise. It's important to realize that ultimately you do have power over your actions. Eating is something that can be controlled and enjoyed.

When you’re feeling overwhelmed and stressed out, here are some helpful ways to prevent your emotions from getting in the way of your weight-loss goals:

• Write in a journal. Keeping a food journal not only helps you keep tabs on what you’re eating but also on how you’re feeling at the time. Knowing what your eating triggers are will keep you on track. To break bad habits, you should record not only what and when you ate, but also the circumstances that prompted you to overindulge and make unhealthy choices.
• Keep yourself distracted. Instead of focusing on your cravings, engross yourself in a good book, listen to music, watch a movie, call a friend, or better yet, hit the gym or head outdoors and get some exercise.
• Cook something healthy. If you take the time and make the effort to prepare a wholesome meal rather than grabbing convenience food, you’ll really enjoy eating it. Plus, cooking is a great way to take your mind off your emotions and pick up healthy habits.
• Reevaluate your emotions. Before you grab that doughnut, take a moment to think, “Is this going to make me feel any better?” Oftentimes, you just need to step back and have that moment of clarity.

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