Are You An Emotional Eater?

So much of our lives revolve around food.  We celebrate with family feasts.  We bring casseroles to welcome or to console.  We all hover around hors d’oeuvres at social events.  Its very natural in all of us to turn to food for a little emotional comfort. But there is a huge difference in finding a little emotional comfort in what you are eating and in eating to numb your feelings.

Emotional eating – eating when you’re not hungry, and not stopping when you’re full  –  happens when food becomes a substitute for dealing with uncomfortable situations in your life, says Jillian Lampert, registered dietitian and senior director at The Emily Program, an eating-disorder treatment clinic based in Minnesota and Seattle.

“It’s exceedingly common in our culture,” Lampert says. “We start emotional eating really young – say, a popsicle after a skinned knee – so that by the time we’re adults, eating when we feel bad is a pretty accepted experience.”

The problem occurs, Lampert explains, when emotional eating becomes a mindless cycle of eating to numb uncomfortable emotions, feeling even worse when the emotions rise again, eating even more, and then (you guessed it) gaining weight.

Do you think you might be an emotional eater?  Read on to see some of the warning signs.

Do you frequently eat when you’re not hungry?

Before you take a bite, check in with your hunger, recommends Lampert. Does your stomach feel empty? If no, beware. Eating won’t satisfy a craving that comes from something other than hunger. If you are hungry (or just still want that Rocky Road), make a mindful decision about how much to eat, then pay attention to what you’re eating. Don’t watch TV, surf the web or talk on the phone while you’re eating. You’ll enjoy your food more and be more tuned in to the physiological signals of fullness.

Do you scold or criticize yourself after indulging?

Guilt over a little indulgence can lead to unchecked eating, causing you to take in even more calories. Instead of beating yourself up for having a treat, remind yourself that you have the power to make good food choices from here on out.

Do you have a list of foods that are off-limits?

When emotions hit, people tend to reach for high-fat or high-sugar foods – usually the very ones you tell yourself you “shouldn’t” have. Instead of thinking in terms of “good” and “bad” foods, remember that almost all food has a place in a well-balanced diet. Pizza fanatic? Pencil it in one night a week. Chocoholic? Sample a square or two as an evening dessert. By giving yourself room to sample favorite treats you’re less likely to go overboard when stressed.

Are there specific emotions that trigger your eating?

Maybe retirement worries send you toward sundaes. Or your newly empty nest has you aching for nachos. Not sure what’s triggering the tiramisu craving? Keep a food journal for a few days. Write down what you ate, when you ate it, how you felt, whether you were hungry at the time and how you felt afterwards. Seeing your habits in black and white will help you better identify situations likely to spark a non-hunger driven binge.
Once you’ve identified the emotions that prompt the snacking urges, substitute a healthier activity when familiar feelings strike. Try yoga, a brisk walk, meditation or even a quick call to a friend for a soul-soothing chat.
Occasionally turning to food to celebrate or to soothe during unpleasantness doesn’t necessarily mean you have a problem. But letting your stress dictate what, when and how much you eat can hurt your health while leaving other important issues in your life unresolved. If you think you may have a problem, consider contacting a professional mental health provider for support and guidance.

Source: Live Better America

Weight-Loss Help: How to Stop Emotional Eating Part 3

How to Regain Control of Your Eating Habits

Though strong emotions can trigger cravings for food, you can take steps to control those cravings. To help stop emotional eating, try these suggestions:

• Learn to recognize true hunger. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a few minutes to pass.
• Know your triggers. For the next several days, write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.
• Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. Plan enjoyable events for yourself.
• Don't keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house. If you feel hungry or blue, postpone the shopping trip for a few hours so that these feelings don't influence your decisions at the store.
• Snack Healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn., Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
• Eat a balanced diet. If you're not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular times and don't skip breakfast. Include foods from the basic groups in your meals. Emphasize whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you're more likely to feel fuller longer.
• Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it's fit and well rested.

If you give in to emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience and make a plan for how you can prevent it in the future. Focus on the positive changes you're making in your eating habits and give yourself credit for making changes that ensure better health.

• --from MayoClinic.com