Youre stressed and hungry. Everything would just be better if you could eat that pizza.
But will it really be better? In reality the answer to that is no. Food will not fix your hair, your boyfriend, your flat tire or your boss opinion of you. Yet many of us let ourselves get caught up in the frustrating cycle of emotional eating.
Not only does emotional eating not fix anything, often times it makes you feel worse leading to another binge.
Its time to break that cycle! I want to share how to recognize emotional hunger and how to avoid giving in.
When your emotions are driving your appetite, you may feel hungry, but this feeling is not physical. Its all in your head.
Sometimes stopping a binge is as easy as taking the time to evaluate your situation. Before you grab whatever food is in reach, run through the following questions:
-Did this feeling of hunger occur suddenly?
-Am I craving a specific food?
-Will I feel guilty after I eat?
-Will I still feel unsatisfied after I eat this?
If you answer yes to two of these questions, chances are your hunger is emotional. Once you recognize that your feeling of hunger is emotional try these five things to avoid a binge:
1. Write down everything youve eaten for the day. Add up the calories. If you like what you see youll know that resisting this urge to binge will pay off in the morning, if you dont like what you see youll know emotional eating will make you feel even worse.
2. Find a good replacement activity. Instead lingering in the kitchen, paint your nails or write a letter to a friend. Youre less likely to be munching on snacks if your hands are busy.
3. Dont skip meals! Letting yourself get too hungry during the day will lead to overeating. Eat regular balanced meals.
-Am I craving a specific food?
-Will I feel guilty after I eat?
-Will I still feel unsatisfied after I eat this?
If you answer yes to two of these questions, chances are your hunger is emotional. Once you recognize that your feeling of hunger is emotional try these five things to avoid a binge:
1. Write down everything youve eaten for the day. Add up the calories. If you like what you see youll know that resisting this urge to binge will pay off in the morning, if you dont like what you see youll know emotional eating will make you feel even worse.
2. Find a good replacement activity. Instead lingering in the kitchen, paint your nails or write a letter to a friend. Youre less likely to be munching on snacks if your hands are busy.
3. Dont skip meals! Letting yourself get too hungry during the day will lead to overeating. Eat regular balanced meals.
4. Take a nap. Often times stress leads to a lack of sleep. If you are having a hard time, try turning to sleep instead of food.
5. Keep healthy snacks in your kitchen. Remove temptation from your life. Clean out all your cupboards of unhealthy things. Fill your fridge with fresh fruit and vegetables. If you cant shake the feeling to eat, at least eat healthy foods. Its better to binge on celery than on potato chips.
5. Keep healthy snacks in your kitchen. Remove temptation from your life. Clean out all your cupboards of unhealthy things. Fill your fridge with fresh fruit and vegetables. If you cant shake the feeling to eat, at least eat healthy foods. Its better to binge on celery than on potato chips.
I can say for myself that I am starting to recognize some of my personal emotional triggers. I eat emotionally when I feel rejected or am trying to fit in with friends. Now that I recognize this am able to handle these situations better.
What situations drive you to emotional eating?
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