Welcome! Thank you for visiting my blog! Today’s topic is on emotional eating. What it is, the differences between emotional hunger and physical hunger. I know with the increase in mental health today especially after the isolation issues from Covid, many people suffer with emotional eating. However, it is not good and I am going to help you break the cycle and get back on track to a healthier you! Let’s Go!
What is Emotional Eating?
Emotional eating is basically when people use food as a way to deal with feelings instead of satisfy hunger. Let’s face it, we’ve all been there, finishing a whole bag of chips out of boredom or downing cookie after cookie while cramming for a big test. But if it’s done too much — especially without realizing it — emotional eating can affect your weight, health, and overall well-being.
Not too many of us can make the connection between eating for hunger reasons and eating because of our feelings. But understanding what drives emotional eating can help people take steps to change it. People often turn to food when they’re stressed out, lonely, sad, anxious, or bored. The little daily stresses can cause someone to seek comfort in food. But did you know that emotional eating can be linked to positive feelings also. That’s right people, you could be eating for positive reasons too! Such as, the romance of sharing dessert on Valentine’s Day or the celebration of a holiday feast, or indulging in that birthday cake (and ice cream!).
People learn emotional eating patterns. Yes we have been taught to eat like this many years ago! For example, a child who gets candy after a big achievement may grow up using candy as a reward for a job well done (positive). A kid who is given cookies as a way to stop crying may learn to link cookies with comfort (negative). We all know it’s not easy to “unlearn” patterns of emotional eating. But it is possible. And it starts with an awareness of what’s going on.
Physical Hunger vs. Emotional Hunger
We’re all emotional eaters to some extent but, the trouble with emotional eating is that after the pleasure of eating is gone, the feelings that cause it still remain. Also, you often may feel worse about eating the amount or type of food you did creating this viscous cycle. That’s why it helps to know the differences between physical hunger and emotional hunger. So, the next time you reach for a snack, check in and see which type of hunger is driving it. Let’s look at some of the difference between emotional hunger and physical hunger.
Physical hunger:
- Usually comes on gradually and can or may be postponed
- can be satisfied with just about any number of foods
- means you’re likely to stop eating when full
- doesn’t cause feelings of guilt
Emotional hunger:
- feels sudden and urgent
- may cause specific cravings (e.g., for pizza or ice cream, salty, sugary)
- can or may make you eat more than you normally would
- can cause guilt afterward
Usually what I try to tell people, when they are eating or getting ready to grab that snack, Am I eating because of a specific situation or type of mood? So you might want to ask yourself such questions as; Am I stressed, anxious, sad? Am I studying for a big test, have a big project due, or is there a stressful coworker, classmate, or boss? Am I eating more than usual? Am I eating at a different time than I normally do? Or, do I follow what other members of my family do and sooth my feelings with food? Now let’s break the cycle!
Breaking the Cycle
Breaking this viscous cycle just means managing the emotional eating with finding other ways to deal with the situation and feelings that make people turn to food in the first place.
For example, do you come home from school or work each day and automatically head to the kitchen? This is the time where you, Stop and ask yourself, “Am I really hungry?” Is your stomach growling? Are you having trouble concentrating or feeling irritable? If these signs are pointing to (physical) hunger, choose a healthy snack just enough to take the edge off until dinner.
If you’re not really that hungry, or if looking for food after school/work has just become part of your routine, think about why this is. Then try to change this routine by taking a few minutes to go over the things that happened that day. Acknowledge any feeling and how they made you feel: Happy? Grateful? Excited? Angry? Worried? Jealous? Left out? Address them accordingly and move on!
Tips and Tricks
So I have come up with a great list of things you can try to get those emotional eating “cravings” under control and live a happier, healthier life. So here they are.
- Find out and explore why you are eating, and try to find another activity.
- When you’re bored or lonely, call a friend or family member.
- If you’re tired rethink your bedtime and schedule. Adjust accordingly. Write down your schedule and keep a food journal.
- If you are stressed from work or school try yoga, exercise, run, or any other physical activity.
- Last but not least, try and practice mindful eating. Try to pay attention to when you’re full and stop eating.
Thanks again for visiting and reading my blog. I hope you enjoyed it and got maybe a little something out of it. Remember its baby steps. Don’t forget, if you need help with anything fitness or nutrition related, please don’t hesitate to get in touch with me.
You Only Get One Body…………Make the Change!
Take Care,
Darren
Harmony Shift 