In one simple sentence I can tell you what it is:
“Emotional eating is eating for reasons other than hunger”
You might ask yourself if you are an emotional eater. I can let you know that everybody has experienced emotional eating. We all have celebrated birthdays, Christmases, weddings etc on those occasions you indulge in fantastic tasting food and drinks that might not be the best choice for your health, weight and wellbeing. But to do that when we celebrate something special every so often is normal.
Emotional eating can become a serious problem when it leads to negative emotional and physical imbalances in our lives.
Food can often bring comfort, at least short term as our brains remember that we often turn to food to heal emotional problems instead of dealing with them.
Emotional eating triggers are; depression, boredom, loneliness, chronic anger, anxiety, frustration, stress, problems with relationships, and poor self-esteem – they can all result in overeating and unwanted weight gain.
Common signs of Emotional Eating
Do you recognise any of these?
-Eating when not physically hungry.
-Eating during times of strong emotions, like anger or depression.
-Eating when bored.
-Rapid eating.
-Eating immediately after arriving home from work.
-Eating alone out of embarrassment at the quantity or type of food being eaten.
-Eating until uncomfortably full.
-Feelings of disgust, depression, or guilt after overeating.
Below are some of the characteristics of emotional hunger
-Emotional hunger comes on suddenly.
-One minute you’re not hungry at all and the next minute you’re starving.
-Emotional hunger often craves specific food, like pizza, chocolate, ice cream or a cheeseburger.
-Emotional hunger begins in the mouth and the mind, not the stomach.
-Emotional hunger often accompanies an unpleasant emotion.
-Emotional hunger involves automatic or absent-minded eating.
-Emotional hunger isn’t satisfied when you’re full.
-Emotional hunger makes you feel guilty.
If you think (or know) that you are an emotional eater the most important thing is to know what the triggers are to the excessive behaviour. I highly suggest that you keep a food journal and write down everything that you eat and drink and your emotions and thoughts. When you do this you will more then likely begin to identify patterns to the excessive eating and therefore are able to do something about it.
How do I break the habit of emotional eating?
You have now identified the triggers that make you eat even if you’re not hungry. It is a very, very important step. Now it is time to break the habit.
If you feeling that you’re reaching for food as a response to a trigger try one of the following
-Read a book or magazine or listen to music
-Go for a walk or a jog
-Take a relaxing bath
-Deep breathing exercises
-Play cards or a board game
-Ring a friend
-Do house work, laundry or some gardening
-Wash the car
-Write a letter or e-mail
-Or do some other activity that you enjoy until the urge to eat passes.
Please remember that you are not alone. It is VERY common to eat because of emotions. I have done it, it is nothing to be ashamed of and always remember that you are not a “bad” person because of the emotional eating.
Let’s find out the triggers and the best way for you to overcome your emotional eating.
Time to make your health and wellbeing the number 1 priority.
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