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You can try several things to help you avoid emotional eating:
Keep a food journal.
This can help you find out what triggers your emotional eating. You write down when and what you eat. You also write down what you were doing and feeling before you started eating.
Use a hunger scale.
A hunger scale can help you tell the difference between true hunger and hunger that's just in your head (psychological hunger). When you start feeling like you want something to eat, rate your hunger on a scale of 1 to 10. The number 1 means you're really hungry. And 10 means you're so full you feel sick. A rating of 5 or 6 means you're comfortable. You're neither too hungry nor too full.
Change your response to triggers.
When you start to notice your emotional eating triggers, you can change the way you respond to them. For example, you could take a short relaxation break. You could call a friend. Or you could think about what is really bothering you and how you could deal with it.
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