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In Today's Issue
- Overweight? Shocking Proof that it may not be your fault
- Solutions To Stop Emotional Eating
- Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
Overweight? Shocking Proof that it may not be your fault
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Solutions To Stop Emotional Eating
Dear Reader,
Emotional eating is the term experts use when a person turns to food for comfort instead of hunger. Estimates suggest that up to 75% of overeating is in response to some strong emotion - feeling lonely, anxious, depressed, angry, frustrated, bored or stressed. These are often the times when the strongest, most persistent cravings hit, and since you are at such a weak point, giving in comes easy. As you can imagine, emotional eating can quickly have you packing on pounds because the foods we
choose tend to be high calorie, sweet and fatty - not the best choices.
Fight back by learning some skills to cope with the uncomfortable feelings that come as an unavoidable as part of life. Start by identifying the triggers that have you using food for the wrong reason. Triggers tend to fall into these types...
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social (encouraged by others, eating to fit in),
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emotional (eating as a reaction to unpleasant feelings, or to fill a void),
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cognitive (eating because of a negative self image),
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situational (eating because the chance is there, or as a companion with specific
activities),
physiological (eating because of increased appetite from skipping a meal).
Food diaries are a great way to keep track not only of what you eat, but also what triggers your eating. You'll see patterns fairly soon after starting one, and once you do, you can develop strategies to address each trigger. You can also start checking to see if your hunger is physical or prompted by feelings. If you just ate a few hours earlier, give the urge to eat some time to pass. A great technique is to divert yourself with something else.
You might try one of these
suggestions...
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Read an absorbing book, magazine or online article.
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Play cards or a board game with others.
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Send time with a pet - playing, grooming, walking.
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Do something active - housework, exercise, work in the yard.
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Take a bath, shower or steam.
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Manage your stress with deep breathing exercises or listening to soothing music.
Meditation or yoga may also be helpful.
Continues below...
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Solutions To Stop Emotional Eating Continued...
Distractions like these (or ones you come up with on your own) really do work...
if you give them an honest chance. This approach will help keep your emotions
from becoming so connected to food that you reach for something unhealthy whenever
you feel a particular emotion without stopping to think about what you're doing.
When it comes to coping with emotional eating, outside support is incredibly helpful. You're more likely to give in to emotional eating without a solid network of family, friends or coworkers to help get you through. You'll also want to be sure you remove temptation, keeping the comfort foods out of the house. And never, ever, go grocery shopping when you're feeling sad or angry.
If you try all the self-help we're suggesting here and things aren't getting better, therapy with a
professional is a smart step, a way to take control. Private time with a caring counselor can help you see clearly the motivations that are behind your emotional eating, and help you come up with new coping strategies.
The hard truth about emotional eating is that when the emotions return (as they always do), you're also carrying more weight, and probably feeling badly about giving in. This has all the makings for a vicious cycle, one that getting help can help you stop in its tracks.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
Original article:
http://www.webmd.com/diet/emotional-eating
Mayo Clinic info on emotional eating:
http://www.mayoclinic.org/healthy-living/weight-loss/in-depth/weight-loss/art-20047342
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