Emotions can be fattening

A woman raids the refrigerator late at night (2011 Christopher Boswell)

Upset, anxiety, boredom, and restlessness all are common triggers for impulsive eating that can lead to weight gain. Here are some ways to preempt an emotional binge and keep the urge to comfort eat in check:

Stick to regular mealtimes

Since hunger can set up cravings, eat satisfying meals and snacks and stick to regular eating patterns.

Hit “pause”

Interrupt rather than act on a craving by phoning a friend, taking a walk, or tackling a project that will leave you feeling good.

Tune out temptation

Turn a blind eye (and nose) to tempting foods that you know are off-limits. Ban them from your home, desk, car, and handbag.

Snack smarter

Satisfy the essence of a craving with something sensible. Tortilla chips are crunchy and salty, but deep-frying loads them with fat. Get the same taste sensation with whole grain pita bread, cut into wedges, lightly sprayed with cooking spray, sprinkled with salt or dried herbs, and toasted crispy brown.

Visualize success

Imagine yourself as the confident, healthy and in-control person you want to be. Think positively and pat yourself on the back when you take control and avert a binge.

For more tips on healthy eating, drinking and losing weight, and for delicious high fiber meal plans and recipes, check out my latest book, The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber!

Tanya Zuckerbrot MS, RD, is a registered dietitian in New York City and the author of two bestselling diet books:  The Miracle Carb Diet: Make Calories and Fat Disappear – with fiber and The F-Factor Diet. Follow Tanya on Facebook, Twitter and LinkedIn