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Experts Reveal What Triggers Emotional Eating And How To Control It
Why we choose comfort food
Comfort foods don’t tend to be healthy. We want cake or pasta or chips when we’re emotionally eating. We have emotional memories around certain foods, which are more likely to involve your grandma’s lasagna than a salad.
But after we eat for emotional reasons, we’re replacing our original feelings with the emotions that arise out of eating.
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Eating Distract from Emotions
We often associate eating with relief or even excitement, and it’s only natural that we’d reach for those same feelings when we’re worried or sad.
Events don’t have a meaning; we give them a meaning. The meaning of eating is, ‘I’m going to be happy. I’m not going to be in emotional discomfort. I’ll have this wonderful experience.
Comfort food
We associate comfort food with positive memories.
Think about all the happy and comforting memories you have involving food. Maybe your family used to celebrate occasions with a trip to the ice cream shop, or maybe your mom or dad used to soften the blow of a bad day with macaroni and cheese. When you’re feeling rejected or anxious today, eating one of those foods is an instant connection to that soothing time.
Control emotional eating
- Remember food’s true purpose ― to nourish you.
- Seek comfort through friends, doing kind things for yourself and engaging in healthy activities that reduce internal distress.
- As soon as you start looking for food, stop. Think, ‘Am I hungry? Do I need food in my stomach, or is one of my triggers going off? What do I need right now?
- Jot down what you’re eating when and taping that note to the fridge, in order to recognize a pattern in what you eat, when you eat it and why.
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Why food
Negative emotions may lead to a feeling of emptiness or an emotional void.
Food is believed to be a way to fill that void and create a false feeling of “
Emotional vs. true hunger
Physical hunger
- It develops slowly over time.
- You desire a variety of food groups.
- You feel the sensation of fullness and take it as a cue to stop eating.
- You have no negative feelings about eating.
Emotional hunger
- It comes about suddenly or abruptly.
- You crave only certain foods.
- You may binge on food and not feel a sensation of fullness.
- You feel guilt or shame about eating.
Emotional hunger isn’t easily quelled
While filling up could work in the moment, eating because of negative emotions often leaves people feeling more upset than before.
This cycle typically doesn’t end until a person addresses emotional needs head-on.
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Being in Control
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A Holistic Approach
Accepting that it is ok to make mistakes makes us patient and kind towards ourselves, and keeps us on track with our diet goals, as we understand that our urges to overeat are part of the process.
Instead of obsessing over the 'diet' mentality, it is better to focus on your behavioral changes and new habits, incorporating certain activities in your routine. The focus should be on a healthy and holistic lifestyle.
Eating to Relieve Emotional Discomfort
Eating can be an emotional activity, with deep connections on how our brains and bodies work. Emotional overeaters are:
- Having a feeling of resentment after neglecting one's own needs to appease others.
- Feeling undeserving of their success, with a fear of being shamed.
- Being a perfectionist and being constantly anxious about the possible mistakes.
- Suppressing of all negative emotions.
Overeaters tend to have an 'all-or-nothing' approach oscillating between an all-good diet or an outright unhealthy one, depending on the particular underlying emotion.
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