“my name is jen, and i’m an emotional eater.”
thinking back now, i’ve been dealing with emotional eating for almost ten years. life transitions like moving, my parent’s divorce (hi mom and dad, this is not me blaming you for anything, it’s just something i’ve dealt with), going off to college, getting a job, and yes, even getting married (love you, sweetie) have impacted my thoughts toward food (or lack thereof).
we fill the void whenever we’re depressed, bored, lonely, angry, anxious, frustrated or stressed. we eat just because we can, not necessarily because we need to.
experts estimate that 75% of overeating is caused by emotions.
lol, i’m a statistic.
according to theotherjournal.com, “emotional eating is a very distressing and common problem in America. it affects far more Americans than the more extensively researched eating disorders of anorexia and bulimia. because of the social stigma Americans attach to being overweight and the highly-prized super-thin body, many are ashamed of their emotional eating behaviors and keep them secret. others have engaged in such behaviors for so long that it begins to feel normal.”
a month ago, my erratic eating habits DID feel normal. now, it takes everything i have to NOT succumb to to the pangs.
here are a few tips that have helped me, courtesy of mayoclinic.com:
• learn to recognize true hunger. is your hunger physical or emotional? if you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. give the craving a few minutes to pass.
•know your triggers. for the next several days, write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.
• look elsewhere for comfort. instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend. if you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. plan enjoyable events for yourself.
• don't keep unhealthy foods around. avoid having an abundance of high-calorie comfort foods in the house. if you feel hungry or blue, postpone the shopping trip for a few hours so that these feelings don't influence your decisions at the store.
• snack healthy. if you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn. or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
• eat a balanced diet. if you're not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. try to eat at fairly regular times and don't skip breakfast. include foods from the basic groups in your meals. emphasize whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. when you fill up on the basics, you're more likely to feel fuller, longer.
exercise regularly and get adequate rest. your mood is more manageable and your body can more effectively fight stress when it's fit and well rested.
innerself.com has a great chart discerning the difference between emotional and physical hunger.
and here’s a really great quiz via psychologytoday.com that assesses your eating habits. i was pleasantly surprised about my results:
i wonder what it would have been a month ago?what should you take from this? re-evaluate your eating habits; you may be surprised what you find. you could be one of the many swept up in this eating epidemic.
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