Recently, a study emerged saying a person would be less likely to stick to diet goals if he had been forced to utilize a great deal of willpower throughout his day. Essentially, the researchers concluded that each person has only so much energy to fight various urges, making end of day decisions quite difficult. For a lot of people this results in emotional eating, or using food and drink for comfort for a long and stressful day. Unfortunately this type of stress outlet can significantly derail your efforts to maintain a nutritious diet and improve overall health.

According to the Mayo Clinic Web site, the “strongest longings for food happen when you’re at your weakest point emotionally. Many people turn to food for comfort – consciously or subconsciously – when they’re facing a difficult problem or looking to keep themselves occupied.” Typically these cravings for food don’t include healthy choices such as fruits or vegetables; often they involve high fat or sugar-laden foods, which wreak havoc on the diet.

Experts cite possibly addictive or “reward” aspects of certain foods as potential reasons for reaching for the Snickers bar when a person’s feeling low. Chocolate often includes mood-enhancing properties that provide a temporary “fix” for a lowered emotional state. The Mayo Clinic Web site also states that food can be used as a distraction against thoughts or external stressors.

Emotional eating can be somewhat difficult to overcome, especially if the cravings originate from the subconscious. Experts, however, believe that careful attention to behaviors can highlight emotional eating and get you on the path to using food as fuel and not as a quick fix.

Before you raid the refrigerator after a long day’s work, grab a glass of water and then take a few moments to assess your level of hunger. Did you eat recently or was your last meal that bagel you had for breakfast? Rate your hunger on a scale of 1 to 5, with 1 being extremely hungry. If you’re up toward a four or five, chances are you’re cravings are purely emotional.

A great way to determine whether you are an emotional eater is to keep a food log or journal. While doing so might seem a bit cumbersome at first, writing down everything you consume will help you keep better track of your dietary habits. Are you drinking enough water? Are you eating enough fruits and vegetables? Often the desire to pig out results from not getting enough nutrients from the foods you currently eat.

Take your journal a step further by also including your emotional state when you sit down for a snack. Were you upbeat when digging into that slice of cake or were you feeling a bit sad? Linking emotions to eating will not only highlight behaviors, it might also help you become better capable of triggers to emotional eating. Once you begin to recognize patterns, you may have a better chance of avoiding emotional eating.

Instead of giving in to potentially unwarranted food behaviors, try finding other methods to ease your stress. If you’ve experienced some form of emotional upset, try replacing your craving with something a bit more positive such as going for a long walk, calling a close friend or reading a book. Often the desire for food will pass once you have distracted yourself with other activities.

It is impossible to eat unhealthy foods if you don’t keep them around. Try loading your refrigerator with lots of fruits, vegetables and other more healthy foods. If your cravings come on strong, you’ll have no choice but to consume foods that won’t destroy your diet. And, chances are, after you finish your apple the cravings for non-nutritious foods will dissipate.

Several studies have shown those who exercise regularly tend to avoid unhealthy behaviors. Some researchers believe this results from a desire to maintain healthy habits rather than sabotage that intense hour long workout by raiding the fridge. Others suggest that exercise can help significantly reduce stress and improve overall mood. Many people who exercise on a regular basis insist that they are more even keeled and less likely to fall into depressive or emotional states.

I remember in college, all-nighters were an essential aspect of finals week. I’d load up with all the caffeine and sugar that I could find so I’d stay awake while trying to get through that last chapter of my environmental studies textbook. Then, the following day, I’d only search out those same kinds of foods because I was tired and was looking for quick fixes. The same goes today. I know that I am more tempted to opt for unhealthy foods if I’ve not received adequate rest. Sleep is essential for a balanced mood, as your resting hours are spent processing the day’s events and regenerating your physical, mental and emotional states. Without enough sleep you’re likely to be a bit more emotional than usual which may lead to poor eating behaviors.

For those who are a bit more body conscious, there is a misconception that eating less will help to drop or maintain a desirable weight. This theory is false. While it seems that consuming less food will make it more difficult for the body to gain weight, the opposite is true. Regular consumption of nutritious foods helps keep your metabolism going. Your metabolism is like a campfire. You want to start of with a good foundation of kindling and then regularly add pieces of wood to keep that fire burning bright. Regular eating habits will keep your metabolism running at full speed, which will keep you energized, emotionally stable and less likely to binge on unhealthy foods.

Emotional eating can be significantly detrimental to a healthy diet, but paying careful attention to your habits and behaviors can keep you feeling fit and trim. If you still experience great difficulty in getting a grip on your eating behaviors it might be time to obtain a consultation from a qualified nutritionist or dietician.