We have all done it before...reaching for that cookie, cake, or even almonds after an upsetting conversation. Stuffing yourself with your favorite indulgence after a break-up, a fruitless attempt to mend the feeling of vacancy. Emotional eating is not uncommon, but when done in excess can lead to unnecessary weight gain and an unhealthy mindset. Once you get in the habit of eating when upset, eating becomes your only coping mechanism and the problem is, it's only a temporary solution.
So first, how do you distinguish between emotional hunger and physical hunger? There are various differences between the two:
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Emotional hunger comes on suddenly. |
Physical hunger comes on gradually. |
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Emotional hunger feels like it needs to be satisfied instantly. |
Physical hunger can wait. |
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Emotional hunger craves specific comfort foods. |
Physical hunger is open to options–lots of things sound good. |
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Emotional hunger isn't satisfied with a full stomach. |
Physical hunger stops when you're full. |
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Emotional eating triggers feelings of guilt, powerlessness, and shame. |
Eating to satisfy physical hunger doesn't make you feel bad about yourself. |
Note that the comfort foods are usually heavy carbs, rich, and sugary foods, no-nos in terms of a healthy diet. So the first step to take if you do emotionally eat are to replace these foods with healthier alternatives such as dates (still very sweet but natural sugar), nuts (rich but healthy fats), and dark chocolate (antioxidants and still delish). I definitely emotionally eat, especially when I'm feeling empty and discontent with my life, but I've since come to limit it... a lot.
If you want to completely stop emotional eating, this is the strategy that I'm currently implementing:
When you're craving those comfort foods (cue to emotionally eat), do another equally satisfying activity that benefits you in the long run.
By replacing eating with another activity, you still distract yourself from the upsetting feelings and gain the same rewarding feeling of comfort in your brain. The upside is that your satisfaction and happiness will be more long lasting. Instead of craving the food again an hour later, and getting trapped in a vicious, addictive cycle, you'll feel genuine satisfaction. Activities that will give you long-term satisfaction include ones that develop skills, provide you with new experiences, keep you fit, etc. For instance, I now write or go on a run whenever I'm upset instead of eating. Other activities include reading, knitting, painting, learning a musical instrument, taking a walk outside, or playing with your pet.
Hope this tip helps you guys. Let me know what kind of activities you guys plan to do!
