Emotional eating is when people use food to manage their negative emotions, including stress, anger, sadness and boredom. Responding to a situation by overeating, creates a pattern of behavior that is likely to develop into a habit. Food is used to self-soothe, as well as a distraction as it takes our mind off a stressful situation.
When we are under chronic or long-term stress, we produce certain stress hormones, including cortisol. As the stressful situation endures, cortisol is continously produced, resulting in feelings of anxiety and depression.
Cravings
Chronic stress also results in craving rich, comfort foods, including sweet and salty foods.
Anxiety due to stress depletes our energy. Our body then craves the fat and sugar in certain foods, and for the short-term, we are provided with an increase in energy. Although we receive a burst of energy and feel better in the moment, stress eating on these foods are bad for long-term health.
As cortisol is produced and we eat fatty and sugary foods, our brain releases hormones that lead to feelings of pleasure and reduce tension. This is of course temporary and once we stop eating, the negative emotions return.
Cortisol causes us to store fat, especially visceral fat. For more information on visceral fat, read my belly fat article. Emotional eating leads to a vicious cycle where we overeat due to stress, become upset about how we are coping with our situation and the resulting weight gain, then we feel bad again--which leads to overeating.
How To Prevent Emotional Eating
The key to overcoming emotional eating is to manage your feelings without turning to food. When you are reaching for food, first pause to determine whether or not you are hungry. If you are not hungry, identify your feelings, and the events which triggered these feelings.
Learn to be more mindful so that you are only eating in response to hunger. Snacking in between meals on healthy food with reasonable portions is recommended, as this helps you not to get too hungry and prevents bingeing.
Some say that eating healthy fats such as coconut oil, will provide your body with nutrition and you will be less likely to engage in emotional eating. A hormone is produced letting you know that you ate enough and are satiated.
Once you identify the triggers and feelings that are causing your cravings, an effective technique is to distract yourself. Here are some activities you can do to prevent an emotional eating episode. Eventually the cravings will subside.
It is also important not to deprive yourself of fattening food. This can lead bingeing on these types of food. Have smaller portions of rich and sugary foods. Take good care of yourself by exercising and getting enough sleep.
Learning and practicing relaxation techniques can help reduce stress. Breathing techniques, imagery and progressive muscle relaxation exercises can help release tension.
Try not to purchase trigger foods while grocery shopping. This may be difficult if you live with family members, but maybe purchase snacks that your family enjoys but you tend not to crave.
Personal Tips
When I am craving a certain type of food that I have in my house, I try to limit the amount I eat by putting it in a bowl or on a plate, rather than eating it right out of the bag, box... I also leave the kitchen so I am less tempted to grab more.
If you are having a difficult time, and are tempted for more, do the same thing a second time. Take a portion and leave the kitchen. If you are still struggling, implement some of the above ideas. Take a walk, play with your children, call a friend, follow up on facebook...
If you have a stress eating episode during the day, try to get back on track with eating healthy for the rest of the day or evening. If you don't eat 2-3 hours before bed, you may not gain that much weight from that one episode.
Even if you are counting calories to lose weight (eating 500 calories less a day will lead to approximately 1 lb. of weight loss a week), you have some leeway to go off track and maintain your weight. This mindset I find is helpful. Forgive yourself if you binged and get right back on track. Don't have an all or nothing attitude. All is not lost! You may not have even gained any weight-just maintained.
Finally, if you can, crunch on healthy foods. I know it is not the same as potato chips, chocolate, or cake, but on some days, it may do the trick!
Try carrot sticks, celery, peppers, and nuts. Other ideas which are not as healthy but not terribly fattening are breadsticks, bagel chips, crackers, tortilla chips with salsa, and baked potato chips. Buy whole grain when possible.
If you find that you are bingeing often to deal with emotional issues and are distressed by your behavior, you may be struggling with Binge Eating Disorder. Read my article on binge eating which provides information and resources.
Return from Emotional Eating to Weight Loss Tips for Life
When we are under chronic or long-term stress, we produce certain stress hormones, including cortisol. As the stressful situation endures, cortisol is continously produced, resulting in feelings of anxiety and depression.
Cravings
Chronic stress also results in craving rich, comfort foods, including sweet and salty foods.
Anxiety due to stress depletes our energy. Our body then craves the fat and sugar in certain foods, and for the short-term, we are provided with an increase in energy. Although we receive a burst of energy and feel better in the moment, stress eating on these foods are bad for long-term health.
As cortisol is produced and we eat fatty and sugary foods, our brain releases hormones that lead to feelings of pleasure and reduce tension. This is of course temporary and once we stop eating, the negative emotions return.
Cortisol causes us to store fat, especially visceral fat. For more information on visceral fat, read my belly fat article. Emotional eating leads to a vicious cycle where we overeat due to stress, become upset about how we are coping with our situation and the resulting weight gain, then we feel bad again--which leads to overeating.
How To Prevent Emotional Eating
The key to overcoming emotional eating is to manage your feelings without turning to food. When you are reaching for food, first pause to determine whether or not you are hungry. If you are not hungry, identify your feelings, and the events which triggered these feelings.
Learn to be more mindful so that you are only eating in response to hunger. Snacking in between meals on healthy food with reasonable portions is recommended, as this helps you not to get too hungry and prevents bingeing.
Some say that eating healthy fats such as coconut oil, will provide your body with nutrition and you will be less likely to engage in emotional eating. A hormone is produced letting you know that you ate enough and are satiated.
Once you identify the triggers and feelings that are causing your cravings, an effective technique is to distract yourself. Here are some activities you can do to prevent an emotional eating episode. Eventually the cravings will subside.
- Watch your favorite television show
- Use your computer: use social media, check email, research topics you are interested in
- Read a book or magazine
- Pray
- Listen to music
- Take a walk or do some other form of exercise. Walking in sunlight can also give your mood an extra boost!
- Play with your children
- Call a friend or family member
- Write in a journal (you could use this opportunity to note down your triggers and feelngs as your fight the urge to engage in stress eating. You may begin to observe a pattern.)
It is also important not to deprive yourself of fattening food. This can lead bingeing on these types of food. Have smaller portions of rich and sugary foods. Take good care of yourself by exercising and getting enough sleep.
Learning and practicing relaxation techniques can help reduce stress. Breathing techniques, imagery and progressive muscle relaxation exercises can help release tension.
Try not to purchase trigger foods while grocery shopping. This may be difficult if you live with family members, but maybe purchase snacks that your family enjoys but you tend not to crave.
Personal Tips
When I am craving a certain type of food that I have in my house, I try to limit the amount I eat by putting it in a bowl or on a plate, rather than eating it right out of the bag, box... I also leave the kitchen so I am less tempted to grab more.
If you are having a difficult time, and are tempted for more, do the same thing a second time. Take a portion and leave the kitchen. If you are still struggling, implement some of the above ideas. Take a walk, play with your children, call a friend, follow up on facebook...
If you have a stress eating episode during the day, try to get back on track with eating healthy for the rest of the day or evening. If you don't eat 2-3 hours before bed, you may not gain that much weight from that one episode.
Even if you are counting calories to lose weight (eating 500 calories less a day will lead to approximately 1 lb. of weight loss a week), you have some leeway to go off track and maintain your weight. This mindset I find is helpful. Forgive yourself if you binged and get right back on track. Don't have an all or nothing attitude. All is not lost! You may not have even gained any weight-just maintained.
Finally, if you can, crunch on healthy foods. I know it is not the same as potato chips, chocolate, or cake, but on some days, it may do the trick!
Try carrot sticks, celery, peppers, and nuts. Other ideas which are not as healthy but not terribly fattening are breadsticks, bagel chips, crackers, tortilla chips with salsa, and baked potato chips. Buy whole grain when possible.
If you find that you are bingeing often to deal with emotional issues and are distressed by your behavior, you may be struggling with Binge Eating Disorder. Read my article on binge eating which provides information and resources.
Return from Emotional Eating to Weight Loss Tips for Life