Food is not just simply fuel we use to nourish our bodies;
we use it as a focal point for family gatherings and social events. We eat out
of need, want and so much more. Eating becomes habitual from a very young age, and
as we grow older we use the foundations of those habits created & of course
create some new ones! Some are good, such as eating every four hours, protein
with each meal, whilst some are not so good, such as eating your entire days’
worth of calories between 8 & 9pm or feeling down so you finish the whole
block of chocolate. We all know that food isn’t going to make you feel any better,
so why do we create these bad habits, why do we turn to food in response to
certain emotions & why is it always chocolate and high calorie foods? What
can we do to prevent this from happening?
Why do we go for high fat, high energy density foods (ie
cheese & chocolate)
Foods rich in carbohydrates such as chocolate, increase the
rate in which tryptophan enters the brain thus increasing the level of
serotonin (a neurotransmitter creates the “good feeling “. And Cheese contains
casein which in some studies acts in the same way an opiate does causing a
biochemical reaction that make us want to consume it. This elevation in mood is
temporary though and when this effect wears off, they again revert to their
previous state of mind.
Step1. Awareness! Recognise
& admit that you emotionally eat.
Ask yourself …
Why you emotionally eat, do you use food to cover up your
emotions rather than deal with them?
Are you even hungry or are you eating to
deal with whatever situation is happening right now?
What is triggering you to eat right now?
What is triggering you to eat right now?
Once you have answered these questions remember….
Step2. Keep a food diary. By keeping record of when you eat
you are more likely to notice patterns. If you ate emotionally, right it down,
if you are feeling bloated after, write it down. This way you will know when
you are most likely to emotionally eat & have triggers set in place to
diffuse the behaviour. But first ask yoursel...
Why does a certain situation cause you to go for food?
What could you eat instead?
What activity could you do instead?
Step3. Don’t beat yourself up if this happens. It is only
natural for us as humans to dwell on the negative behaviours of ourselves which
causes nothing but self distruction! Instead if you find your self overeating
ask yourself…
What triggered this to happen?
Why did I go for these foods & these amounts?
What could I do different next time?
What goal can I set for myself the next time I feel like
this?
Accept it….and MOVE ON!!
Step4. New triggers. What can you do instead of eating when
you are feeling stressed, angry, sad, lonely, bored or whichever emotion
triggers you to eat.
>Exercise is the best stress & anger relief. The
harder you work, the better you feel. Exercise releases endorphins which make
you happy. (Which means it’s also great
for when you’re feeling sad & bored)
>Breath: sometimes all it takes is a few deep breaths
& removing yourself from the stressful situation, going for a 5minute walk,
or out to some fresh air & this will leave you feeling less angry.
>Music: Listening to music is also a good trigger for relieving
stress (combine all 3 & you will feel great)
>Social interaction: Catching up with friends over
coffee, going for a walk with them or simply speaking on the phone, internet
will also help you reduce your incidence of emotional eating. Expressing your
feelings is much healthier & productive than eating them
>New hobbies/activities: If you’re bored, try something
new, i.e.: read a new book, try the Pilates class down the road you have always
been talking about. Whatever it is you have been meaning to try, TRY IT!!
How to recognise if you are emotionally eating or you’re
physically hungry….
Remember…
*Don’t have things in the house you don’t want to eat
*Have healthy alternative snacks for when you emotionally
eat = damage control
*Find new triggers
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