Do you use food to make yourself feel better? Have you ever raided the presses to find that sugary or savoury snack that is going to make it all alright?? Have you ever mindlessly gone through a six pack of crisps, reaching for the last packet only to discover you have already eaten them?? Let me assure you, that if you have, you are not the only one! I am your friend. A self confessed emotional eater.
How to recognise emotional eating?
When you eat emotionally, you are not eating to satisfy physical hunger needs, you are eating to satisfy your emotional needs. If you are reaching for food during times when you feel angry, upset, lonely or bored, chances are, you, like me, are an emotional eater. Eating emotionally is frequently triggered by negative emotions and can be linked back to childhood habits. Think back to when you were a kid, did your parents comfort you with food when you were upset or hurt? This can follow through to adulthood where we self-medicate with food, alcohol, drugs etc. To recognise if you are an emotional eater, have a look at your eating habits. When are you eating and why? Are you helping yourself to savoury snacks at midnight knowing you are not hungry but are feeling sad? Are you home alone, housework is done and you're looking for something to do and decide to reward yourself with tea and biscuits? Are you raiding the fridge and presses because you are tired and cranky? I myself see that I have a tendency to want to munch on something when I'm working late on the laptop or reading something. I suspect it may be due to nervous energy when I'm doing something quiet!
What triggers emotional eating?
The need to satisfy your emotional hunger can come on suddenly and feel overwhelming. It is a physical craving in your head that needs to be satisfied immediately. Do you ever hear yourself say 'I want something but I don't know what I want' or 'that didn't do it for me', those sayings come from a place of emotional hunger. If you are physically hungry and feed yourself then job done, emotional hunger is a bit more complicated.
Each of us need to identify our emotional triggers. Emotions commonly associated with this type of feeding are mainly negative ones such as, sadness, anxiety, shame, loneliness, stress and fear. To numb these feelings and the inability to cope with them, many of us turn to food hence emotional eating. For example, during my battle with weight over the years, I have often self sabotaged with food because I felt shame. I felt very ashamed of my body and how I neglected it. I had a very negative self image and I would turn to food to make myself feel better, however it only made me feel worse because when the temporary gratification passed I was left with a greater feeling of self loathing. A constant vicious circle.
Your triggers may not be weight related, it could be feeling unhappy at work, it could be feeling unhappy in your relationship, it could be feeling lonely, it could be a variety of things. We all need to recognise our triggers so we can move on to the next step and gain control over our emotional eating habits.
Managing our Feelings!
Many healthy eating plans fail because we are given logical nutritional advice from our trainers or nutritionists. These plans are only successful if you have control over your eating habits. I know the plans at Fitness at the BodyShaper work because of the wonderful success stories that have come from them. There will always be a percentage of people in every program that won't achieve success because they are unable to take conscious control over their eating habits.
So how do we manage our feelings and avoid feeding them?
Awareness is key. Be aware of how you are feeling and know that is why you are opening every press in the kitchen to satisfy your emotional hunger. Food makes me feel good - of course it does. It is designed to. Sugar is the drug of this generation. So what else makes you feel good? A fresh DIY pedicure? Reading a good book? Clean floors? Snuggles on the sofa?
Some alternatives to eating.
Lonely - give that someone you have been meaning to ring a call. We are all very busy, and it is not always easy to stay in touch. So make a phone call and enjoy the chats with a friend.
Anxiety - if you are feeling anxious about something use that energy to go for a walk and help clear your mind rather than mindlessly eating a feast. The fresh air will do you good.
Tiredness - This one should be a no brainer but often proves difficult. Late nights and early mornings can cause havoc and promotes bad food choices for quick energy bursts. Have a bath or a long hot shower. Turn off the phone and get into bed for a well deserved rest and early night.
Boredom - there is always something that needs doing. Match the odd socks, watch a comedy, sort out your wardrobe. With such busy lives and little time there is always something that needs doing. You will feel better for getting that extra job done!
Cravings - if you are craving something when you are not even hungry, give yourself 10 minutes. Acknowledge how you are feeling and what your brain is craving and say to yourself, 'ok I know i'm not hungry, i'll wait 10 minutes and see how I feel'. This way you are gaining control and have the opportunity to make a better choice.
When you have mastered your own mind to eat consciously, you will be able to enjoy your treats in moderation while still smashing your fitness goals.
Emotional eating can lead to serious weight and health related issues. If you are struggling to gain control over your eating habits seek help and talk to someone you trust, whether it be a friend, a trainer or health professional, there is help out there.
Eat well, be happy and smash your goals!
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