Have you ever heard about emotional eating? Yes, emotional eating is a thing. It is your body’s way of dealing with emotional and stressful situations where you consume more food. Emotional eating may lead to weight loss. In this article, we will learn about how to control emotional eating and many more aspects of it.
The complex interplay of psychological, emotional, and physiological factors is responsible for emotional eating that could develop unhealthy eating habits and result in negative consequences on your health. Let us first understand what emotional eating is.
Understanding emotional eating
Emotional eating involves emotions and is encouraged by emotional cues like stress, boredom, loneliness, or sadness. It is totally different from physical hunger which is an indication of nourishment.
People in stressful or other emotional situations usually end up turning to food to cope with such situations because it is the temporary solution for the issues that they face.
You might have heard the phrase ‘comfort food’. It is the main character of your emotional eating habit. Whenever you find yourself in emotional situations you turn to your ‘comfort food’ because it relaxes you and acts as your escape. The allure of certain foods might lead to cravings and you will turn to them every time you think food is the solution for now! This could eventually lead to making unhealthy food choices which can lead to weight gain because of an increased calorie intake.
The foods that you eat as your emotional support are high in sugar, unhealthy fats, and simple carbohydrates all leading to unnecessary calorie intake and leading to causes spikes in your blood sugar levels. These foods are the sources of temporary gratification and are often followed by guilt, shame, and a cycle of repeated emotional eating.
Do not think the cycle of emotional eating will not end, it will. All you need to understand is to recognize that emotional eating is not a mere habit but a coping mechanism. Your brain seeks to alleviate emotional distress and associate food with comfort and relaxation. With time the association becomes ingrained and you find it difficult to break free from the cycle.
Common emotional eating patterns
Emotional eating could manifest in various forms with individuals exhibiting different eating patterns and behaviors. Some people engage themselves in binge eating which leads to consuming more food in short periods of time.
Some people tend to be comfort food addicts and they turn to foods like ice cream, chocolates, or their favorite pizza that soothes their emotions.
Understand these patterns so you can identify the triggers and develop effective coping mechanisms. Emotional eating provides temporary relief but you will end up in a cycle of self-blame which will lead to further emotional distress.
The impact of emotional eating
Emotional eating has consequences that go beyond temporary gratification which it brings to you. Your temporary escape from stressful situations can lead to physical and psychological issues which will impact your overall health.
Here is a list of issues that you might face because of emotional eating:
Physical consequences
You will face physical consequences like:
Weight gain:
Emotional eating often includes your comfort food which is usually high in calories and includes unhealthy fats and carbohydrates which are not good for your overall health. High-calorie foods result in weight gain and obesity. Your unhealthy eating habits can lead to weight gain.
Nutritional imbalance:
Your unhealthy food choices in emotional situations would end up creating a deficit in nutrition in your body because the food choices you make often contain unhealthy fats and carbohydrates. Intake of such foods does not have any nutritional value and you would not get the essential nutrients for your body like protein, healthy fats, complex carbs, fiber, vitamins, and minerals.
Digestive issues:
Consuming more food than required is considered overeating which will lead to digestive issues. You will experience digestive discomfort, heartburn, and bloating because of your food choices. The regular intake of unhealthy foods can cause inflammation in the body which could be the major reason for various health issues including an increased risk of cardiovascular problems and other health issues.
Chronic diseases:
Poor nutritional choices could lead to an increased risk of chronic conditions like heart disease, diabetes, and high blood pressure. The foods that you seek comfort in, could be the reason for your poor health.
Psychological consequences
Choosing unhealthy foods and indulging in emotional eating could lead to some psychological consequences as well. Here is a list of psychological consequences of emotional eating:
Low self-esteem:
Diving in emotional eating could be relieving for a short period of time but after that, it will bring the feeling of guilt and shame associated with overeating and could damage your self-image.
Mood swings:
You delve into emotional eating because you want to deal with your current emotions, but little do you know that it will further exacerbate your mood and lead to mood swings. This could lead to anxiety and depression.
Lack of control:
When you develop a habit of emotional eating you also develop the inability to regulate emotional eating which can lead to a sense of powerlessness and you lose control over yourself.
Identify emotional triggers
If you are looking for ways to deal with your emotional eating the first thing you need to do is identify your triggers. Pinpoint the specific emotions that trigger your cravings. The other ways to identify your emotional triggers are:
Keep a food journal:
A food journal can help you by tracking your eating habits and corresponding emotions. It could prove to be a helpful tool in your journey of weight loss or otherwise. A food and mood journal can help you identify unhealthy eating patterns and uncover the underlying causes of your emotional eating.
Common emotional triggers include stress, boredom, loneliness, anger, and sadness. Recognize these emotions as your first step toward finding healthier coping mechanisms.
Differentiate between emotional and physical hunger:
You have to identify the difference between physical hunger, the one which is a biological indication of weight loss, and emotional hunger, the one which we indulge in because of emotional situations.
Physical hunger is the biological indication by the body that it needs food for nutrition. It is usually accompanied by growling or emptiness in the stomach.
Emotional hunger tends to be more sudden and intense whenever you are overpowered by a specific emotion.
Practice mindful techniques:
Practice mindfulness when making food choices. Techniques that encourage mindfulness could enhance your ability to recognize and understand your emotional state.
Pay attention to your bodily sensations and identify your emotional needs without any judgment or shame. This will help you to develop a deeper awareness of triggers and your emotional state and encourage you to make conscious choices.
Develop healthy coping mechanisms
Identifying your emotional triggers will help you to develop healthy coping mechanisms that can help you deal with your emotional eating without compromising on your nutritional value.
Some of the strategies that can help you manage stress, boredom, loneliness, or any other emotion and also help you in dealing with emotional eating. So, here is your answer to how can you control emotional eating:
Building emotional intelligence:
Building emotional intelligence can help you to understand and manage your emotions better. You can practice mindfulness and self-awareness can help you to recognize emotional patterns and develop healthier responses.
Stress management techniques:
Practice stress management techniques like yoga, deep breathing, or meditation that can help you to manage stress. Such activities promote relaxation in your life and a stress-free life is also necessary for weight loss and overall well-being.
Find alternative coping strategies:
Work on finding new interests and hobbies to get your old ones resurfacing which makes you happy. Try art classes, discover new genres of books and music, and engage in social activities. Such activities bring you joy and satisfaction, relieving your stress.
Spending time with friends and family and engaging in creative activities with them could be a way to get emotional support. You should also consider joining some support groups to get help in the process.
Frequently Asked Questions
What are the signs of emotional eating?
Ans. If you are overeating and consuming food to manage your emotions even when you physically do not feel hungry it is called emotional eating. Emotions eating is encouraged by an overpowering emotion. So whenever you are overeating without feeling hungry or feeling out of control around food, you use food as a reward or punishment.
What are the consequences of emotional eating?
Ans. Emotional eating could lead to consequences like weight gain, nutritional imbalance, digestive problems, low self-esteem, mood swings, and strained relationships.
