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Sometimes overeating is due to emotional eating. Overeating can be an eating disorder, and it is crucial that you seek medical help if you think you have a condition that goes beyond little splurges now and then. Working with a mental health specialist that focuses in this area can help you overcome this disorder.  Ask your primary care doctor or research online for a local therapist that specializes in eating disorders or emotional eating.  They will be greatly equipped to help you deal with emotional eating or overeating issues. Talk to them about what you think is your biggest or toughest problem to deal with, when you notice it and how you’ve attempted to deal with it in the past. Remember, even if you’re seeing a specialist, it may take some time and practice before you can eat normal sized portions on a regular basis. .  Starting a journal can be a great tool to help you decrease any issues you have with emotional eating or overeating.  Start journaling daily or just a few days a week.  Write down your thoughts or just a few ideas either in an online journal or using a notebook and pen. You can write about what you eat, how much you eat or why you think you overate. Many times it takes a few days or weeks to find patterns in your eating patterns. It might also be a good idea to jot down a few notes on how you’re feeling or how hungry you are right before eating.  This act of sitting down with your journal may force you to focus and be present with your meal. List your trigger foods in your journal. By understanding what your triggers are, you can avoid those situations that might cause temptations and make it difficult for you to stay on track.  For example, if going to the movies automatically prompts you to reach for a pack of candy and a large soft drink, skip the theatre and rent a movie instead. If a food craving hits or you're upset and craving food, try to distract yourself before your indulge in your favorite food.  Many times food cravings or the desire to eat is very spontaneous and fleeting.  If you just give yourself a few minutes the craving may go away or become much easier to handle.  Aim to start with 10 minutes.  Go outside for a quick walk, go read a book or do a household chore for a few minutes.  Then revisit your cravings. Come up with a list of ideas of other activities you can do instead of eat.  This will help you feel and be more prepared when an emotional food craving hits you. No matter what goal you have or what changes you’re trying to make in your life, know that everyone slips up and makes mistake.  Don’t let a slip up (or two) make you feel depressed and upset with yourself.  Making mistakes is normal and a part of a great learning process. If you’ve slipped up, don’t give up.  Use the next meal or snack time to get back on track.  Don’t let yourself get into the mindset that your whole day is ruined or you should give up just due to one mistake.  Try journaling about your slip ups or talk to your therapist if you have one.
See an emotional eating therapist. Journal Distract yourself. Plan for slip-ups.