Emotional Eating: What It Is, How It Works, and How to Control It
Seeking Comfort in Food can Undermine Your Weight Loss Goals
When I have a bad day, guess what I tend to do sometimes—eat. We’re all guilty of it from time to time: eating our feelings or emotions. It seems as though our feelings for food are at their strongest when we aren’t feeling our best emotionally. And though emotional eating is something thought to be normal because it’s a satisfying behavior, eating too much isn’t good for our minds or bodies.
The Cycle of How Our Mood Impacts Why We Eat Food
Emotional eating is a way people handle negative emotions such as stress, sadness, anger, loneliness, or boredom. Maybe someone very important in your life died, you ran into health problems, or your romantic relationship ended. These are all negative feelings that need to be processed in some way to be able to move forward from them. And we all handle them in different ways, of course. Some people turn to alcohol, while others may eat less or not at all.
Our emotions can be so closely connected to our eating that we don’t even realize it. Food can also be a major distraction for us that we use to get away from something we don’t want to think about. The bottom line is that whatever emotion it is that makes us want to eat too much or too often, always leaves us with the same feelings we started with. Why? Because the satisfaction of food is only temporary.
It’s the actual act of eating that’s the distraction. Once we’re full and satisfied, our minds start to go back to the negative thoughts, causing us to look for something else to eat to keep our mind off whatever it is we don’t want to think about. This, in turn, throws us off track with our weight loss goals and has the potential to lead to an unhealthy cycle of emotional eating: Your feelings make you eat too much, then you feel guilty for messing up your diet, and that makes you eat even more.
Tips to Get Back on Track From Emotional Eating
Emotional eating happens to us all for a variety of reasons. Here are some ways to get back on track or stop emotional eating early.
Have a Hunger Reality Check With Yourself
Sometimes you have to ask yourself if you’re really hungry or are you actually thirsty? I’ve had to do this a few times, and I’d ask myself out loud! If you ate just a few hours ago and don't have a growling stomach, you're probably not hungry, but you might be thirsty. Give the craving time to pass, and then see how you feel.
Keep a Food Diary
For some, this might seem a little extreme, but it’s actually helpful, especially when you’re on a weight loss journey but also experiencing emotional eating. It’s important that you write down what you eat, when you eat, and how much you’re eating. Jotting down how you feel when you eat will also be helpful because, over time, it could reveal some patterns in what you’re doing and feeling at that time without consciously knowing. It will allow you to see the connection between your mood and food.
Find Something to Do to Fight Boredom
We’re all guilty of snacking when we're not hungry. Consider distracting yourself with a hobby or healthier behavior. Take a walk, watch a movie, play with your dog, or get out of the house! Do something productive to get your mind off of eating.
Get Rid of Temptations in Your Home
If honeybuns, Doritos, and ice cream sandwiches are some of your favorite comfort foods, the last thing you want to do is keep them in your house—get rid of them! And in moments when you’re feeling angry or anxious, save that trip to the grocery store until you’ve taken the time to get your emotions in check. Your weight loss progress and your wallet will thank you later.
Find Ways to Manage Your Stress
Stress is something that makes many people do lots of “things.” If stress triggers emotional eating, try stress management techniques, such as deep breathing yoga, meditation or deep breathing.
Eat Healthier Snacks
If you feel the urge to eat between meals, the best thing you can do is choose a healthier snack. Foods like fresh fruit, vegetables with a low-fat dip, or nuts will satisfy your need to eat something in that moment, and it’s something that won’t mess up your progress. Or try healthier alternatives of your favorite foods to see if they satisfy your craving.
Don’t Go It Alone—Get Support
Emotional eating isn’t something you need to do on your own or feel like you’re the only one experiencing it. You're more likely to give in to emotional eating if you lack a positive support system. Let family and friends know what you’re trying to accomplish with your weight loss goals and also let them know what you’re going through with your eating. You can also consider joining a support group.
Emotional eating can be a tough habit to break, but remember, you’re not alone! The key is to be kind to yourself and take things one step at a time. By understanding why you eat when you’re emotional and trying out some of these tips, you can start making healthier choices. Progress might be slow, but every little step counts. So, be patient with yourself, lean on your support system, and keep moving forward.
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