Tips to reduce emotional eating using positive self talk
Emotional eating and negative self talk go hand in hand.
Do you find yourself saying things in your head like:
"Don't be so stupid"
"You will just fail again so why try"
“You ate so much, you are disgusting”
“How could anyone love me with this body?”
“Why eat well when I can’t do it all the time?”
When you struggle with emotional and binge eating, negative self-talk will only further the shame, guilt and self sabotage. The mind and body hear every word you say, but you can learn how to change those negative thoughts into positive thoughts.
The right self-talk is so important because you believe what your mind says. Making changes to your health, your eating habits and how you view your body is so much harder when you are critical of yourself. Being mean to yourself is not a good motivator for change.
Imagine being your own cheerleader every day instead of putting yourself down. It’s like your favorite friend that only has your best interests at heart for you all the time. You are with you 24/7 and could be the most uplifting and supportive person in your life.
Here's the good news!
You don't have to believe every negative thought and you can create your own self-talk. You can choose talk that is positive, supportive, and loving and is in YOUR voice.
The negative voice we hear is often from our past. It could be from childhood, school or relationships, but those negative put downs and labels are someone else’s voice. It’s not your voice, but you are replaying it over and over again.
When we have guilt, shame, trauma, have been bullied or parents who were overly focused on appearance, it is very easy to keep letting those thoughts come into the present day.
Unfortunately, those feelings of not being good enough cause you to over eat, eat when you are not hungry and even binge.
It's time to tell yourself a new story and for you to start believing it.
So how do you begin to change the inner critic so you can also reduce the emotional eating?
Tips for you to have self compassion and stop the emotional eating pattern.
Challenge the negative self-talk. Be present and remind yourself you are here now and your voice is your choice. Being kind to yourself takes practice. Being mindful of your unkind thoughts can help you change them as soon as they come into your mind. Question whether the thought is true or it is a recurring thought that comes out of habit from your past. Habits, including self talk, can be changed. Being present and mindful is a powerful tool to reduce the emotional eating and binge eating.
Talk to yourself like you would talk to your best friend. Get away from the “all or nothing” thinking. The biggest lie we tell ourselves is that we have to be perfect. Be kind and gentle with yourself. You would never speak to your best friend or child the way you speak to yourself.
Start the day with affirmations. You could say things like:
“It’s OK. I am here for you”
“You can try again”
“You are wonderful just the way you are”
“You are special and unique”
“Your body can do amazing things”
“You are lovable”
“You don’t have to be perfect”
“Being authentically you is the best you”
Let go of limiting beliefs around emotional eating. Instead of using words like “can’t” and “shouldn’t”. Tell yourself you have permission to eat. When you are empowered and have the choice, you will eat less and more mindfully. You may even enjoy it as a treat instead of a coping mechanism. (that’s the goal)
When you let go of restrictive words and diet conversation with yourself, you can focus on nourishing your mind and body. Make it about what you CAN have, not about what you can’t.
Allow yourself to have breaks to reduce stress during the day. Speaking to yourself kindly and giving yourself permission to rest, meditate or walk will reduce the urge to soothe and comfort yourself later. Talking to your mind and body and allowing yourself to be OK with not being too busy is important. Stress catches up with you at the end of the day in the form of emotional eating.
Practice being authentically you and reduce people pleasing. When your inner critic pipes up, it suppresses who we really are. You may also use eating as a way to feel more comfortable when you stand up for yourself.
Reminding your inner voice that it’s good to be your unique and special self will help you set better boundaries. You may entertain self talk that makes you feel guilty if you are not doing more for others. Again, that may be someone else’s voice, but is it true? Taking care of yourself is actually the best way to cultivate energy and desire to help others.
Being mean to yourself will not motivate you nearly as much as being loving to yourself. Being critical and cruel to yourself will not help you move in a positive direction or make positive changes.
Being positive with yourself, giving yourself grace and loving every part of you will lead to food freedom and body peace.
If you are needing more support, let’s connect.
XOXO,
Kim