Emotional Eating...and Ways to Overcome it

This past year, for many of us, the usual rhythm and routine has gone by the wayside and so have our workout schedules, nutrition practices, and social support.  Being a parent or a grandparent has taken on a whole new meaning, for example, as families have scrambled to find solutions for child care and adapt to virtual learning. Unsurprisingly, many people have gained weight and lost fitness.  Outside of just getting back into exercise and eating more nutritious foods, understanding what triggers you to emotionally eat is a helpful tool in weight loss.

There is much value in understanding our individual triggers when it comes to our nutrition.  We can reach for food in response to physical or emotional hunger.  But, how can we tell the difference? 

When eating in response to physical hunger, we are using food as fuel.  The hunger sensations develop slowly over time.  It is more balanced as we will desire a variety of food groups.  There is a pleasant sense of fullness in response to eating which is the cue to stop eating.  In general, there will be no negative feelings like guilt and shame about eating.

On the other hand, when eating in response to emotional hunger, we are using food solely for its ability to placate or soothe us in some way.  The hunger comes on suddenly or abruptly.  There will likely be some specific food cravings.  You may binge on food and not feel that satisfying sensation of fullness, as though your stomach is a bottomless pit.  And you feel badly about the behavior.

We can be triggered by certain foods, situations, and/or emotions.  When triggered, we can react by overeating, eating unhealthy foods that are off of our personal nutrition plan, and/or engaging in eating-disordered behavior such as bingeing & purging.

There may be foods that once you “engage” with them by having them in the house or taking that first bite, you cannot moderate or stop yourself.  It is very much a slippery slope.  These can be any number of foods, such as sweets, baked goods, chocolate, salty crunchy foods, pizza, etc.

Situations that lower your resistance can be as diverse as we are as people.  These situations can involve social/family gatherings, being around a certain person, a work deadline, watching an action movie, or arguing with a partner, among others. 

Emotions like sadness, loneliness, disappointment, anger, guilt, and anxiety can become associated with self-soothing behaviors like eating.  Even excitement can become a trigger!  However, this not only provides an only temporary solution, but makes things worse in the long run as more negative emotions are generated.

In 12-step programs, recovering people are cautioned to watch out for 4 states that can lead to a relapse of the addictive behavior of choice.  The acronym H.A.L.T. stand for “hungry, angry, lonely, or tired”.  Who among us has felt one of these and can say they’ve never responded with emotional eating? When you start to feel H.A.L.T and reach for food as comfort, it can be hard to say no!

Consider using one of the following ways to help you deal constructively with triggers:

-          Journaling emotions

-          Keeping a food and exercise log

-          Meditation

-          Conversation with a supportive person

-          Movement/ exercise

-          Use that emotional energy to clean the house or the car!

-          Keep trigger foods out of the house in the first place

-          Measure out your food and put it on a plate rather than eating straight from a bag/package

-          Remove yourself from the situation e.g. leaving the kitchen straight after dinner

-          Use positive, empowering self-talk

-          Occupy yourself for 3 minutes, the length of time it takes for a food craving to subside

-          Breathe!

What needs are you trying to meet using food?  What can you put in your toolbox to help?  Reach out to us at Success Studio and get the kind of support that you deserve to help you succeed.