They say that the strongest longings for food can happen when you are emotionally spent. Think on that, is it true for you? Do you reach for comfort food when you are facing a difficult problem, or when you are just so woreout? It makes sense, right, when do we normally want a snack.... just before bed...when we are ready to drop and also...we do it to stay occupied.
This style of eating - where you eat because of stress, anger, boredom and emotions - can sabotage your weightloss efforts because really, you will not be craving an apple, right?!?! So what do you do? What steps can you take to get back on track with your weight-loss goals?
Food and Mood - Have you noticed that negative emotions lead to overeating and, when you are happy....you don't overeat...in fact, its the furthest thing from your mind? The reason for this is that certain foods are addictive. For example, chocolate when eaten, causes trace amounts of mood enhancing hormones that ignite your reward center of your brain. This reward reinforces your desire to have it again next time and the fact that you received pleasure offsets the negative emotion you had to start with...at least for a brief moment.
When your worried or stressed you start to reach for comfort foods as a distraction - no matter how temporary that distraction is. While you are eating your thoughts are not on the stress around you...you are focusing on the pleasure of taste and comfort...at least for a brief moment then, when you are done eating your worries and stress returns. Thus beginning a cycle of reward reinforcing how to self medicate your emotions, which now can lead quickly to overeating and "eaters remorse" aka guilt.
The good news is that you can regain control. You can take steps to control your cravings. Below are a few ides:
* 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.
* Learn what triggers you into eating when you are not hungry. For a few days keep a journal and write down everything you eat, how much, when, where and what you are feeling while you eat it as well as after you eat. Over time, you will start to see patterns emerge that will reveal to you what your pattern of eating is and its triggers.
* Find comfort elsewhere. Find a replacement for the candy bar. Maybe its taking a walk, going to a movie, reading, calling a friend. If you find that you are stressing about a particular event or occurrence and that nudges you to the kitchen or gas station for a snack...try to talk to someone else about it and distract yourself.
* Stop buying unhealthy foods. Throw away unhealthy foods and triggers that are in your house. If its not there...you can't eat it. And most times, you won't go out of the house to buy it.
* Choose healthy foods to snack on. Fruit, veggies, fat free, calorie free dips...plain popcorn. Water. Nutrient dense foods will make you full more quickly and will nourish your body. A sweet piece of fruit will also light up a reward center, however it will not give you the guilt.
* Exercise regularly and get adequate sleep. Studies have concluded that sleep deprivation leads to overeating. Period. You will be more able to resist temptation when you are well rested. Exercise not only will make you happier but also, it makes you more energiced, productive and focused.
If you give in to emotional eating, know this, you are not alone. We all do it from time to time. The most important part is to forgive yourself immediately and start fresh. Make a plan to prevent it from happening in the future and stay focused on the positive things! What you dwell upon, weather positive or negative, will come to pass.
~Sherry
This style of eating - where you eat because of stress, anger, boredom and emotions - can sabotage your weightloss efforts because really, you will not be craving an apple, right?!?! So what do you do? What steps can you take to get back on track with your weight-loss goals?
Food and Mood - Have you noticed that negative emotions lead to overeating and, when you are happy....you don't overeat...in fact, its the furthest thing from your mind? The reason for this is that certain foods are addictive. For example, chocolate when eaten, causes trace amounts of mood enhancing hormones that ignite your reward center of your brain. This reward reinforces your desire to have it again next time and the fact that you received pleasure offsets the negative emotion you had to start with...at least for a brief moment.
When your worried or stressed you start to reach for comfort foods as a distraction - no matter how temporary that distraction is. While you are eating your thoughts are not on the stress around you...you are focusing on the pleasure of taste and comfort...at least for a brief moment then, when you are done eating your worries and stress returns. Thus beginning a cycle of reward reinforcing how to self medicate your emotions, which now can lead quickly to overeating and "eaters remorse" aka guilt.
The good news is that you can regain control. You can take steps to control your cravings. Below are a few ides:
* 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.
* Learn what triggers you into eating when you are not hungry. For a few days keep a journal and write down everything you eat, how much, when, where and what you are feeling while you eat it as well as after you eat. Over time, you will start to see patterns emerge that will reveal to you what your pattern of eating is and its triggers.
* Find comfort elsewhere. Find a replacement for the candy bar. Maybe its taking a walk, going to a movie, reading, calling a friend. If you find that you are stressing about a particular event or occurrence and that nudges you to the kitchen or gas station for a snack...try to talk to someone else about it and distract yourself.
* Stop buying unhealthy foods. Throw away unhealthy foods and triggers that are in your house. If its not there...you can't eat it. And most times, you won't go out of the house to buy it.
* Choose healthy foods to snack on. Fruit, veggies, fat free, calorie free dips...plain popcorn. Water. Nutrient dense foods will make you full more quickly and will nourish your body. A sweet piece of fruit will also light up a reward center, however it will not give you the guilt.
* Exercise regularly and get adequate sleep. Studies have concluded that sleep deprivation leads to overeating. Period. You will be more able to resist temptation when you are well rested. Exercise not only will make you happier but also, it makes you more energiced, productive and focused.
If you give in to emotional eating, know this, you are not alone. We all do it from time to time. The most important part is to forgive yourself immediately and start fresh. Make a plan to prevent it from happening in the future and stay focused on the positive things! What you dwell upon, weather positive or negative, will come to pass.
~Sherry
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