4-Step Plan to Conquer Emotional Eating

Re-establish a healthy relationship with food with this simple plan.

4-Step Plan to Conquer Emotional Eating

While it's natural to indulge in a little comfort food on occasion, the kitchen shouldn't be your first stop when you're sad, stressed or angry. If you find that you're using food to manage your emotions, it's time for a change.

This simple four-step plan will help you break the cycle, re-establish a healthy relationship with food and may help shed unwanted pounds along the way.

Step #1: Automate Your Breakfasts

Use breakfast to reestablish a positive relationship with food. Breakfast should be about centering yourself and preparing for the day ahead. To that end, skip sugary cereals and fatty meats and opt for one of the following:

1. Steel-cut oatmeal with fresh berries
2. 100% whole-grain cereal
3. Healthy PB&J: 100% whole-grain toast with natural peanut butter and strawberries instead of jelly

If you always have one these breakfast on hand, you can take the guesswork out of your mornings and ensure you're doing something good for your health at the same time.

Fat Substitutes: Could They Be Leading to Your Weight Gain?

They're hiding in everything from low-fat cottage cheese to protein shakes.

Fat substitutes are compounds that resemble the chemical and physical properties of certain fats and oils and are often used to replace conventional fats (butter, oil) in baking and frying. They can help bring calorie counts down.

But fat substitutes are almost like secret ingredients that hide in plain sight, says Mark Schatzker, author of the upcoming book "The End of Craving: Recovering the Lost Wisdom of Eating Well."

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