How can you remedy emotional eating before it causes permanent damage to your health?
One of the hallmark signs of chronic stress in modern society is emotional eating.
Emotional eating is marked by frequent bouts of overeating followed by embarrassment or shame at what has been done. It may occur on its own due to normal stress response or it may occur as a symptom of more serious health conditions.
If you frequently nosh on comfort foods and your health is suffering because of overeating, you must consult with your doctor to see if your behaviour does not have an underlying medical cause. If your overeating doesn’t have any physical causes, it’s probably your way of coping with stress.
How can you permanently put a stop to emotional eating?
Emotional eating may bring temporary relief to stress but soon enough, the relief and satisfaction is replaced by guilt or shame. This can easily transform into a chronic cycle of overeating and feeling ashamed at what you did, which isn’t psychologically healthy at all.
If you want to put a stop to your emotional eating, follow these simple tips:
However, this does not mean that you should tolerate your emotional eating. It has to be limited or completely eliminated to ensure that your health will not be put at risk.
By simply walking away from stressors and changing your environment even briefly, you can short-circuit your mind’s desire to eat comfort foods. If you can’t physically leave the office, perform any other activity that will distract you from reaching into the fridge.
My favorite way of distracting myself when I want to indulge in some unhealthy food or beverage is reading something on the Internet. I also have some old novels lying about my table so I can reach for them when I feel bored or frustrated at something.
Try techniques like progressive relaxation and deep breathing – these will surely relax you and improve your handling of your appetite. Conscious relaxation will also help cut down your desire to eat since you already feel relieved of the stress.
If you feel ravenous at certain parts of the day because of the stressors that you encounter at home or at work, remind yourself why you shouldn’t resort to emotional eating.
My wife was able to come up with a great way to remind herself not to indulge too much on sweet: she printed an old picture of her when she was a bit overweight on her work table at home. This picture eventually became a cue that reminded her not to snack when she’s sad or angry.
Why is breakfast important?
The science behind breakfast is simple. Your breakfast literally “breaks the fast” that begun when you slept last night. When you woke up this morning to start your day, your body needed its first wave of calories to work efficiently.
If you skip breakfast habitually and eat a big lunch instead, the fact still remains that your body had fasted for many hours before its first meal.
Also, if you eat too much on a regular basis, you will feel lethargic and temporarily fatigued because your body will be preoccupied with digesting all the food that you ate. It takes about 20-30 minutes before your brain can determine if you’re full yet or not.