Ordering pizza just because you’re bored or eating a pint of ice cream can negatively impact your physical and emotional health.
Not to mention, those with a tendency to emotional eating are especially vulnerable to making poor choices. People may use emotional eating to fill emotional needs rather than their stomachs. Unfortunately, emotional eating does not solve your emotional problems.
It leaves you with uncomfortable feelings. Not only will your original issue remain the same, but you may also feel guilty for overeating. Moreover, suppose your first impulse when upset, bored, lonely, exhausted, or angry is to open the refrigerator. In that case, you may get stuck in an unhealthy cycle of putting off your feelings and real problems aside to binge eat.
Even if you feel powerless over your emotional needs and food, the fact is that you’re capable of making positive changes. You can opt for healthier ways to cope with stress, emotional turmoil, cravings, and triggers to finally stopping emotional eating. Here are the best ways you can gain control over emotional eating:
Consider keeping a food diary where you write down what, when, and how much you eat, and how you feel when you eat.
Over time, you’ll notice a pattern that reveals the connection between food and your moods.
If you believe your stress contributes to your emotional eating, see stress management techniques. You can try yoga, deep breathing exercises, or meditation to manage stress.
Before you go to your kitchen, ask yourself whether your hunger is emotional or physical. If you ate a couple of hours ago and your stomach isn’t rumbling, likely, you’re not hungry.
Give yourself time to fight the craving.
The fact is that many binge-eat in stress due to a lack of support system. It is much better to talk to a friend or join support groups to combat stress in a much healthier way.
Instead of snacking when you’re bored, try distracting yourself with a healthier alternative. Go for a walk, play with your pet, listen to music, surf the internet, watch a good movie, or call your friend.
When losing weight, many people cut down calories to an unhealthy extent, eat the same foods each day, and banish treats.
Unfortunately, this can only make your food cravings stronger, especially in response to your emotions. Try eating satisfying amounts of healthier, delicious foods, try plenty of various foods to curb cravings, and enjoy an occasional treat.
Trying to gain control over emotional eating via mindfulness is hard work; however, it’s an incredible opportunity to get in touch with you. If your eating patterns continue, consider connecting with a doctor.
Major depressive disorder (MDD) is a super prevalent disorder in most cultures in the world. In fact, the prevalence ranges between 6% and 18% across various countries. Moreover, according to an in-depth research, one in every 10 adults in the U.S. struggles with depression.
According to the World Health Organization (WHO), 1.9 million people qualified as obese back in 2019. These included people from age groups of 18 and above. This means that 16% of the world population was obese in 2016. The number keeps increasing over time but let us brush some basics before we move ahead, like how sleep and weight loss is connected.