Weight Loss: Emotional Eating
Emotional eating is the practice of consuming large quantities
of food -- usually "comfort" or junk foods -- in response to feelings
instead of hunger. Experts estimate that 75% of overeating is caused by
emotions.
Many of us learn that food can bring comfort, at least in the
short-term. As a result, we often turn to food to heal emotional problems.
Eating becomes a habit preventing us from learning skills that can effectively
resolve our emotional distress.
Depression, boredom, loneliness, chronic anger, anxiety,
frustration, stress, problems with interpersonal relationships and poor
self-esteem can result in overeating and unwanted weight gain.
By identifying what triggers our eating, we can substitute more
appropriate techniques to manage our emotional problems and take food and
weight gain out of the equation.
How Can I Identify Eating Triggers?
Situations and emotions that trigger us to eat fall into five main categories.
- Social. Eating when around other people. For example, excessive
eating can result from being encouraged by others to eat; eating to fit in;
arguing; or feelings of inadequacy around other people.
- Emotional. Eating in response to boredom, stress, fatigue, tension,
depression, anger, anxiety or loneliness as a way to "fill the
void."
- Situational. Eating because the opportunity is there. For example,
at a restaurant, seeing an advertisement for a particular food, passing by a
bakery. Eating may also be associated with certain activities such as watching
TV, going to the movies or a sporting event, etc.
- Thoughts. Eating as a result of negative self-worth or making
excuses for eating. For example, scolding oneself for looks or a lack of will
power.
- Physiological. Eating in response to physical cues. For example,
increased hunger due to skipping meals or eating to cure headaches or other
pain.
To identify what triggers excessive eating in you, keep a food
diary that records what and when you eat as well as what stressors, thoughts,
or emotions you identify as you eat. You should begin to identify patterns to
your excessive eating fairly quickly.
How Do I Break Myself of the Habit?
Identifying eating triggers is the first step; however, this
alone is not sufficient to alter eating behavior. Usually, by the time you have
identified a pattern, eating in response to emotions or certain situations has
become a habit. Now you have to break that habit.
Developing alternatives to eating is the second step. When you
start to reach for food in response to a trigger, try one of the following
activities instead.
- Read a good book or magazine or listen to music.
- Go for a walk or jog.
- Take a bubble bath.
- Do deep breathing exercises.
- Play cards or a board game.
- Talk to a friend.
- Do housework, laundry or yard work.
- Wash the car.
- Write a letter.
- Or do any other pleasurable or necessary activity until the urge to eat
passes.
Next: What if distracting myself isn't enough to keep me from overeating? »
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