Have you ever considered why you are eating?  Is it because you are truly hungry, or is it because you are bored, angry, upset, sad, or some other emotion?  If it is for any reason that relates to your emotions then it can be considered emotional eating.

Many emotional eaters do not even realize that they do it.  One moment they are let’s say upset and the next moment they realize that they have eaten half a bag of chips or a number of cookies.  Emotional eating is more common than you think!  Nutritional experts estimate that about 75% of overeating is emotionally based.  Most emotional eaters have episodes that only last a few minutes, but for some emotional eaters it can take over their life and they might eat uncontrollably for hours, days or even weeks before they snap out of it. 

Stress really is the motivator to this behavior; or rather stress and the insulin increase that typically goes with it.  This type of sudden insulin increase can cause cravings of high carbohydrate and high sugar foods – foods that typically become fat and thus create even more stress.  More stress starts the cycle over again, and what a vicious cycle it can be!

The key is to break the cycle by changing the detrimental eating portion of it.  Rather than eating when stressed, bored, or emotional instead substitute some healthier option.  A few helpful tips include:

• Positive reinforcement  and support  (pictures, quotes, friends)
• ournal both the positive and stressful aspects of your life
• Removing your trigger foods - those foods you typically reach for when emotionally eating
• Substitute your trigger foods with healthier options such as fruits and vegetables that are easy to grab
• Try relaxation techniques such as deep breathing to help reduce your stress
• Get out and exercise.  Even just walking helps as physical activity is a great stress reducer
• Track everything you eat and why you are eating it for accountability

No related posts.