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What Is Emotional Eating And How Do You Stop It?

Emotional eating, which is often called an emotional eating disorder, is a problem rooted in one’s mind. A person’s emotions trigger it. We all experience negative emotions like sadness, anger, and disappointment, and these emotions can sometimes lead to the desire to eat as a way to escape from those emotions. A person who struggles with emotional eating may find themselves getting into a cycle of overeating, where they have a negative emotional moment and then repeat this behavior again and again as a way to cope.

What Is Emotional Eating?

“Emotional eating” is short for “eating for comfort,” which is both more common and dangerous than most people realize. For many of us, the urge to eat is not hunger, but more often, it is a response to stressful emotions, or “emotional eating,” which is one of the most common causes of weight gain. Emotional eating can be very hard to resist because it’s hard to resist comfort foods—sweet treats, fattening foods, salty snacks, pastries, ice cream, or alcohol. Instead of solving the problem, emotional eating can make it worse.

How Do You Stop Emotional Eating?

You may already know that eating emotionally is far from healthy and can lead to a range of problems, including weight gain and poor self-esteem. But what exactly is emotional eating? Is it a problem you can get over? Or is it something that can ruin your health and relationship? Here’s what you need to know to prevent this from happening. 

  1. Keep a food diary book

List down in your food diary book what foods you want to eat and how much food you can finish with just one meal. Then, after you eat, what did you feel, and how hungry are you if you want to eat? If you do that, you will see what the connection between food and mood is.

  1. Have a hunger reality check

Every day, people lose weight and gain weight. When you feel hungry, it is natural to grab a snack. And when you feel full, you will eat less. There are many reasons why this happens. Many people have a hard time stopping the cycle of over-eating and over-exercising. This can be caused by several factors. That’s why practice your craving time to be a pass. 

  1. Get support

You will have emotional eating if you’re always alone. It is much better if you can spend time with your family and friends and talk to them about your problem to support and help you. 

  1. Fight boredom

When people get bored, they eat many snacks, even the ones that are not good for their health. Instead of eating everything in your fridge when you get bored, why not think about something that makes you busy. You can go walking with your pet outside or maybe try to sit on your balcony while reading a magazine with a sip of green tea. 

  1. Snack healthily

We can’t avoid eating between meals, but we need to make sure that we avoid food that is not healthy for our bodies.  Be sure to eat healthy foods, like fruits, vegetables, low-fat dip, and unbuttered popcorn or peanuts. If you want to eat your favorite food, try the lower-calorie version to see if it can satisfy your craving. 

The emotional eating cycles

Emotional eating can destroy your weight loss and rebound your weight gain. It is a vicious cycle and the best way to get out of it is to be aware of what drives emotional eating and to learn how to control it. Here are the cycles of emotional eating:

  • Something happens that made you upset.
  • You feel an overwhelming urge to eat.
  • You eat more than you know you should. 
  • You feel guilty and pang powerless over food. 

The term “emotional eating” might sound like something everyone does, but it’s an unhealthy habit that can lead to weight gain. As the name suggests, it’s the act of eating for emotional reasons, whether it’s to comfort yourself, blow off steam, or avoid difficult feelings.

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