- Add high-quality carbs and healthy fats to each meal – they will help to keep your feel-good brain chemicals up.
- Don’t keep junk food in your pantry. You’re craving is certainly not important enough to go to the store.
- Before going for food, drink a big glass of water.
- When eating unhealthy foods, really think about how it makes you physically feel. Doing it each time may lead to negative reinforcement – and decrease of the behaviour.
- Keep a jar with a picture of something you want on it. When a craving occurs, decide whether you want to buy a treat or put the money you would spend on it in the jar to buy what’s on the picture.
- If you’re able to, wait for 20 minutes – enough time for your hormones to come back to normal (and for the craving to fade).
- Reduce your caffeine intake – it triggers the release of stress chemicals.
- Chew some gum – it helps with stress.
- If you’re eating out of boredom, switch to tea and herbal tea: it still keeps your hands occupied without calories (and with health benefits).
- Read a book, magazine, or blogs.
- Go for a walk.
- Talk to a friend.
- Do housework.
- Never skip meals.
- If you do eat junk food, don’t bring the whole bag or container: put one serving in a bowl and stick to it.
Sources, consult for more information:
Stop Emotional Eating
Control Emotional Eating
Do You Binge When You’re Upset?
And, of course, my personal experience as well as my biology and psychology classes!