4-step plan to end your emotional eating binge

Step 1: Forget food bans
Many diets have "bad" foods that you're supposed to swear off of, which is unrealistic. A better approach is to plan in advance to eat your favorite foods in moderation.

Step 2: Figure out what true hunger feels like
Many of us mistake thirst for hunger, but ruling out thirst isn't that hard: Just drink a tall glass of water and see if the urge to eat disappears. The other issue might be a craving for a specific food. To distinguish between a craving and genuine hunger, ask yourself:

"Would I be interested in eating a healthy snack, like an apple, a salad or a slice of whole-wheat bread?"

If you can't get that chocolate bar out of your mind, you're probably dealing with a craving.

Step 3: Get past a craving
The next time you're drawn toward the kitchen, stop and ask yourself: "How will I feel later if I devour a bag of chips or a pint of ice cream right now?"

There's a good chance that you're going to feel guilty, disappointed, and possibly bloated and sick.

Hold off for just 10 minutes and distract yourself with something other than food. If 10 minutes have passed and you're still thinking about cookie dough ice cream, go ahead and indulge a little.

Step 4: New ways to cope
The key to stopping the emotional eating pattern is to plan ahead so you'll know what to do when that feeling strikes that makes you want to eat a whole pizza.

For example: Keep your sneakers handy. Running, brisk walking or dancing to your favorite tunes for even just 10 minutes can boost your mood and combat the effects of stress. Keep it up for 20-30 minutes and you'll prompt your body to produce endorphins natural feel-good chemicals.

Or calm down by doing a relaxing activity, such as yoga.

Make a list of all reasons you want to eat healthfully and post it on your fridge so they stay fresh in your mind. Think beyond fitting into a bathing suit.

Find a diet role model who has good eating habits. Promise to phone, e-mail or text her before heeding the call of junk food.