If you're looking to overcome emotional eating, it's crucial to first grasp what exactly emotional eating is and then discover effective strategies to conquer it.
Emotional eating refers to the habit of using food as a way to cope with our emotions rather than addressing them directly.
By familiarising yourself with this concept and implementing proven strategies, you can successfully break free from the cycle of emotional eating and develop healthier ways to manage your emotions.
Emotional eating is a behaviour where people turn to food as a way to cope with their emotions, rather than eating for physical hunger. It's like using food as a comfort or distraction when we feel sad, stressed, bored, or even happy. Instead of addressing our emotions directly, we seek solace in eating certain foods that provide temporary pleasure or a sense of relief. It's like using food as a temporary solution to make ourselves feel better. However, this type of eating can make us feel guilty and can actually make our emotional state worse in the long run.
It's important to note that emotional eating is different from eating when we are genuinely hungry, as it's driven by our emotions rather than our body's need for nourishment.
Here are some simple strategies to help you overcome emotional eating:
Recognise your triggers
Pay attention to the emotions or situations that tend to lead to emotional eating. This could be stress, boredom, loneliness, or sadness. By identifying your triggers, you can become more aware of when you're prone to turning to food for comfort.
Find alternative coping mechanisms
Instead of reaching for food, explore healthier ways to cope with your emotions. Engage in activities that bring you joy, such as going for a walk, practising mindfulness or meditation, or listening to music.
Discover the link between social connections and emotional eating
Have you ever noticed how a good laugh with friends or a heartfelt conversation with a loved one can leave you feeling lighter and happier? These positive social interactions have a direct impact on our mental and emotional well-being.
But did you know that strong social connections can also help us eat better?
Loneliness often leads to emotional eating, where we turn to food for comfort. However, having adequate social support can reduce stress and decrease the likelihood of resorting to unhealthy eating habits like devouring a bag of chips in anger or drowning our sorrows in a bowl of ice cream.
But get this:
Even when people know that connection with others is good for their health, they might still be reluctant to actually pick up the phone.
Why is it so hard to reach out?
A University of Chicago study pointed to an interesting answer:
We undervalue how much people care about staying connected with us. 😔
When we consider reaching out to someone, we're likely to have thoughts like, "She's probably busy with her own life. I don't want to bother her." Or, "I only have time for a five minute conversation, and that's not really enough time to catch up." Sound familiar?
But here's the tragic irony: Most people are craving connection. They feel delighted and heartened when someone calls or texts to check up on them, or chooses to confide in them. And yet, many of us feel like no one cares to hear from us. Meanwhile, we turn to the cookies instead of a trusted friend.
Why bring up this interesting little study?
Challenges with food and fitness aren't always about food and fitness. What looks like a food issue (overeating) might actually be a social issue (if overeating is triggered by loneliness and isolation). And that social issue might not be caused by a lack of connections per se, but by inaccurate assumptions.
If you struggle with emotional eating, dig a little. What else in your life gives you comfort and support aside from food?
If your social plate is a little empty, consider taking the initiative to grow your relationships. You could even make a list of little social tasks to do whenever you get the urge to eat. Like:
📱 Text a friend
👯♀️ Schedule a walking date with a buddy
🧑🏽💻 Hope on FaceTime for a chat
💌 Go old school and write a loved one a note
By taking these small steps, you might be surprised at the positive impact it has on your overall well-being. Connecting with someone can fill you up emotionally, leaving no room for the kind of emptiness that leads to emotional and overeating.
Remember, food and fitness challenges are often intertwined with our social lives. By recognising this connection and actively seeking social support, we can develop healthier habits and find comfort in meaningful relationships. So, the next time you reach for a snack, consider reaching out to a friend instead. You might just find that a simple text or conversation can satisfy your hunger for connection and help you make better choices for your health.
Create a balanced eating plan
Establish a well-rounded eating plan that includes nutritious meals and snacks throughout the day. This can help prevent extreme hunger or deprivation, often leading to emotional eating. Focus on incorporating a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats into your diet.
Practice mindful eating
Slow down and pay attention to your food choices and eating habits. Eat without distractions, savour each bite, and listen to your body's hunger and fullness cues. This can help you develop a healthier relationship with food and prevent mindless emotional eating.
Seek support
If you find it challenging to overcome emotional eating on your own, don't hesitate to seek help from a therapist, counsellor, nutrition coach or support group that specialises in emotional eating. They can offer valuable guidance, provide you with effective tools, and create a safe environment for you to delve into and address the underlying emotions that contribute to your eating habits. Reaching out for support is a sign of strength and can greatly enhance your journey towards overcoming emotional eating.
Remember, overcoming emotional eating takes time and patience. Be kind to yourself throughout the process and celebrate small victories along the way.
Here are 3 unexpected strategies on how to overcome emotional eating in this article from Precision Nutrition - Solutions for stress eating.
References:
Precision Nutrition