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
