Are you struggling with maintaining a healthy weight? Do you become anxious when thinking about incorporating healthy eating habits? Maybe your willpower needs a little more power? Or, maybe like me, you find yourself eating simply because you’re bored, sad, or anxious?
I often feel like I’m on a rollercoaster! I indulge in a decadent meal, or eat a whole container of Ben & Jerry’s New York Fudge Super Chunk in one sitting, and then feel horrible about myself afterward. You’d think I’d make up my mind to do better! Sadly, I do it again a few days later.
Experts believe that up to 75% of overeating may be due to reasons other than physical hunger. If you want to improve your relationship with food, learn to identify and control emotional eating.
Recognize the Signs
1. Understand how emotional eating works. Emotional eating occurs when you use food to manage your feelings, rather than to satisfy your hunger. This can trigger guilt and create a cycle where you eat because you feel bad and then feel bad because you eat. Positive feelings can also play a role if you associate food with celebrating.
2. Keep a balanced perspective. It’s okay to take pleasure in food and enjoy sharing it with others. Concerns arise only when emotional eating interferes with your health and well-being.
3. Ask yourself if you feel out of control. You may have lost control of your eating habits if you want to make healthier choices but keep backsliding. Be honest with yourself if you resolve to have yogurt for breakfast but wind up stopping off for a bacon sandwich on the way to work (or a spicy boudin stuffed kolache and 2 glazed donuts).
4. Notice your cravings. A strong desire for specific dishes is a common symptom of emotional eating. If you’re actually hungry, everything on the menu is likely to sound appealing. When you’re depressed over a recent breakup, ice cream may be the only thing you want to order.
5. Evaluate your hunger levels. Another danger sign is eating when you already feel full. Slow down and decide if you really need another helping of potato salad (because you know it won’t taste as good unless you have a slice of sweet potato pie with it). Just breathe.
6. Consider your family history. The way you eat may be grounded in patterns that started in childhood. Maybe you were rewarded with a homemade cake when you got good grades.
Develop a Healthier Relationship With Food
1. Keep a journal. It’s easier to spot patterns when you write down when and why you eat. You may notice that you snack on potato chips when you’re bored, even though you’ve just eaten a full meal. Grab a copy of my journal: An Intermittent Fasting Journal and check out the blog post Living Life in the Fasting Lane.
2. Substitute healthy foods. Cravings can be used to benefit you if you reach for nutritious alternatives. Homemade pita triangles dipped in olive oil can replace French fries with ketchup. Keep your favorite nuts on hand or indulge in fresh fruit when you want dessert.
3. Control portion sizes. Eliminating all your favorite treats can cause a backlash from deprivation. See if a sliver of pie makes you just as happy as a big slice (back away from the Patti Pie) and savor every bite.
4. Seek distractions. Engage in productive activities that will take your mind off your stomach. Go for a walk, read a book, or do some housework.
5. Develop positive coping techniques. Comfort foods deliver only short-term relief. Find more effective methods for managing daily stress, such as meditation, music, or physical exercise (Mom! She said the “e” word!). Start slow and build a good practice.
6. Avoid temptation. If you find your favorite cookies to be too irresistible, banish them from your pantry. Choose restaurants that specialize in grilled fish if you have trouble declining fried chicken (South African kitchen here I come!).
7. Get adequate sleep. Being chronically tired makes you more vulnerable to overeating. Aim for 8 hours of sleep every night. Take a warm bath before bed to raise your body temperature if you have trouble falling asleep.
8. Reward your good behavior. Reinforce the positive changes you make in your behavior (like walking past your pint-sized dealer in green with the Thin Mints without buying 4 boxes). Set realistic goals and praise yourself when you attain them. Put the spoon down and buy yourself something special or visit your favorite museum.
9. Seek professional help. If you need more help to change the way you eat, talk with an expert. Counseling may clarify the underlying issues you need to address. Nutritionists can advise you on a diet that will work with your individual lifestyle.
Liberate yourself from emotional eating so you can protect your health and enjoy your food more. These methods will help put you back in control.
