Nearly all women have some aspects of being an emotional eater. It’s important to recognize this cycle, not beat yourself up and follow these recommendations on how to overcome this so you can reach your health and fitness goals!
What is Emotional Eating?
Emotional eating is a way of eating to soothe your emotions or calm your emotions such as stress, anxiety, anger, sadness, grief, etc. It’s okay to have food as a reward sometimes, but when it’s all the time, that becomes a problem because it’s your primary coping mechanism for emotions or boredom. It can become a constant.
The first step to overcome emotional eating is to recognize it and realize your triggers.
Questions to Ask Yourself
Do you continually reward yourself with food? Food is always your outlet.
Do you eat more when you’re stressed out?
Do you eat when you’re not hungry?
Do you feel out of control with food? Do you not trust yourself around food?
Do you feel like food controls you?
Do you feel guilty after indulging?
Do you fear missing out on food?
What Is The Difference Between Eating for Emotional Hunger Vs. Physical Hunger?
Emotional hunger coems on suddenly and when you’re stressed, you “need” food right then to suppress stressful feelings or anxiety. You can eat and eat and not feel satisfaction and continue to eat. It’s dangerous for your body weight and health. You can lose track of how much you’re eating and what you’re eating. You end the cycle feeling guilty. Emotional eating creates a sense of urgency as well.
Physical hunger comes on slowly and you’re able to stop when full.
How Prevalent Is Emotional Eating?
To some degree, both Jenny and I feel like most women struggle with emotional eating in some capacity. Women tend to turn to food as a stress reliever.
How Can We Overcome Emotional Eating?
- Recognize and identify your triggers that causes this. This might take some time to dial in and sometimes it changes.
- Sit with the emotions and recognize which emotions you are feeling and let them pass. Don’t stuff the feelings down with food or other vices.
- Accept that you struggle with this.
- Look at your reward system and how you reward yourself. Don’t reward yourself with food – get a manicure, go shopping, schedule a massage, take a bath, etc.
- Have a good support system – friends, family, personal trainer, health coach, online community.
- Meditation or journaling daily
- Make it fun! Once you’ve identified the fact that you’re emotionally eating, change it up! Realize that’s what you’re doing and laugh at it! Dance, listen to music, turn on a movie, drink water, take a bath, etc.
- Acupuncture can help soothe emotions
Resources Mentioned In The Show
Denver Acupuncture and Wellness
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