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The strongest craves for food occur when people are emotionally sensitive. Consciously or not, some people eat more when they face a difficult problem, have no occupation, or need comfort.

Others use food to suppress negative emotions. Emotional eating may be caused by anger, loneliness, stress, anxiety, sadness, or boredom and may affect individual`s weight loss program. Emotional eating makes people eat too much high-calorie food or salty, fatty, or sweet foods.

Overeating may be caused by major life events such as health problems, divorce, or unemployment. The stress from work, changes in the routine, the bad weather, or other daily life hassles can make people eat more.

The addictive qualities of some foods make people eat when they feel blue. For instance, chocolate makes the body release considerable amounts of opiates that increase mood and satisfaction. This may lead to a preference for foods that offsets negative emotions.

Food may become a distraction when one remembers an earlier conflict or worries about an upcoming event. This distraction is only temporary because while one eats, it concentrates on the taste of the food. After finishing eating, one return to his or her worries, and may also feel guilty for overeating.

Food cravings may be controlled, when one recognizes whether the hunger is physical or emotional. The craving will pass if the last meal was a few hours ago and the stomach does not rumble.

Write down for a few days the food, the amount of food, the meal time, and the feelings before and after the after the meal. The negative eating patterns and triggers that must be avoided will be noticed.

Overeating may be caused by the lack of comfort, so go to a movie, read, call a friend, or do something enjoyable instead of eating. Going for a walk, listening to music, or talking to someone may also help.

High-calorie foods should not be kept around. Don`t go for shopping if feel hungry or upset, so that decisions at the store are not influenced by feelings. The snack should be a healthy one. Choose low-calorie and low fat food, like fruits, vegetables, fat-free dip, or popcorn.

Eat regular meals and enough to satisfy daily energy needs. Fighting stress is more efficient when the body is in shape and well rested, so regular exercise and plenty of sleep help.

If overeating is a cause of the mood, see how it can be prevent in the future.

A “portion” is the amount of food eaten with one meal. There is a difference between a “serving” size and a portion. The serving size is listed on a product`s Nutrition Facts. The serving size and portion don`t always coincide.

The Nutrition Facts are printed on most packaged food and show how many calories, fat, sodium, or carbohydrates are in one serving of food. Sometimes a portion size may include two or three standard servings.

Put the serving size on a plate before eating it. This way, the standard serving can be compared to the actual amount of food you usually eat.

Serving sizes may be associated with everyday objects. For instance, the serving size of a cup of cereals or a baked potato should be as big as a fist. A medium fruit should be of the size of a baseball.

Half a cup of fresh fruits, ice cream, or the same amount of cooked rice, potato, or pasta should be like half of a baseball. The serving size for peanut butter is the size of a ping pong ball while the one for chips is one ounce.

This doesn`t mean portion sizes should be measured all the time. After a while serving size will be easily recognized. Portion size can be controlled by eating slowly and not in front of the TV. Enjoy the taste of the food and realize when it`s time to stop by eating only during meal times.

Portion size may be influenced by irregular meals. If the meals have large intervals between them, or are skipped, people may be tempted to eat more at the next meal. The best solution is to have regular meals.

When eating out, be precautious, stop when feel full, or share the meal. Large beverages and “supersize” sugar-sweetened drinks should be also avoided.

It is essential to choose the right portion size as well as nutritious foods. This way a healthy weight can be maintained.