Various studies have shown that most morbidly obese people find themselves in the situation they are in because of emotional eating. Emotional eating is a situation where you eat to feel good and comfortable, to deal with trauma, to relieve stress rather than to satisfy hunger. The foods that emotional eaters choose are usually high-fat, high-sugar, high-calorie foods full of trans fats and other toxic ingredients that are extremely unhealthy for the human body. When someone relies on food to cope with certain situations or relieve stress, dealing with food takes over that person's life and before they realize it, they become high-risk of type 2 diabetes and heart disease. Nowadays, when stress is high, more and more people are turning to unhealthy eating habits and binge eating to find comfort. For this reason, we decided to write this post and tips for dealing with emotional food that would prevent you from gaining weight.
Why do people resort to emotional eating?
We all tend to indulge in binge eating – whether it's an extra piece of cake or a few extra fries, but it happens only occasionally. However, if you have an eating disorder such as B. stress eating, one eats more than necessary, often to overcome stress, anxiety, loneliness, trauma, etc., and becomes heavily guilty after binging.
Foods high in sugar, sodium and transfat have a direct impact on the brain. When you eat such foods, your brain rewards you with the release of "feel good chemicals" like endorphins and dopamine. Feel-good chemicals like this make us happy and increase our mood. Such foods also cause sharp insulin peaks that give us energy immediately, but the drop in insulin peaks is just as steep, which leads to fatigue and lack of energy. Eating processed foods and junk food releases a large amount of dopamine and other feel good chemicals compared to healthy foods. The brain then causes more cravings for such foods and it can lead to food addiction. When you indulge in such foods, the "reward center" in the brain is activated and releases dopamine and other feel-good chemicals. This cycle goes on and on and you cannot control this desire. In short, people use emotional food to feel better, relieve stress, and deal with traumatic situations.
Symptoms of emotional eating:
- You eat when you are under stress, not really when you are hungry.
- You cannot perform portion control.
- Swallow food instead of chewing it.
- Feeling guilty right after eating.
- Eating is your "only" option to calm down and get out of difficult situations.
- Binge eating cannot be controlled.
Common comfort foods that trigger emotional eating:
Are you an emotional eater
Let's find out if you're an emotional eater by asking the following questions:
- Does sugary food help you to calm down and reduce stress?
- Do you tend to eat when you feel bad?
- Do you eat until you actually feel sick?
- Can't control frequent requests?
- Do you eat often because you are lonely?
- Do you eat non-stop when someone humiliates you?
- Do you eat when something unpleasant has happened?
- Don't stop eating when you're full?
14 tips to control emotional eating / stress eating:
1. Identify the foods that give you comfort and look for healthy options for them. Instead of instant noodles, you can, for example, make pasta from zucchini. Instead of mashed potatoes, you can also try sweet mashed potatoes or cauliflower. Potato chips can also be replaced by khakra. In this post, we have a list of 50 healthy food swaps that everyone should definitely try.
2. Food preparation for the whole week – including snacks and stick to it. For this reason, the Rati Beauty diet program helps you with what you eat and at what times throughout the week. What is wonderful, you can lose weight and get well through this process.
3. Chew slowly, enjoy every bite. You'd be surprised if you couldn't finish all the dishes on your plate. If you eat too fast, your brain won't get the signal to stop once you're full. Swallowing food would cause food to be consumed more than necessary. Interestingly, it takes the brain about 20 minutes to register that you have eaten something. If you slow down, you can actually reach the satiety point yourself during the eating process and keep yourself from accumulating extra pounds.
4. Drink a glass of water at least 15 minutes before eating. Most of the time you are just thirsty and not really hungry, and water also helps you to quickly get full.
5. Most emotional eaters resort to eating because they are stressed and anxious, practice meditation and pranayama. Even simple yoga sanas like Uttanasana, Garudasana, Sukhasana, Sasangasana help to relieve stress and calm your mind.
6. Write your thoughts in a diary or diary. Write letters in which you discuss all your thoughts in detail. Such a process would relieve a lot of emotional stress and help you get ahead without clinging to negative emotions.
7. Find new hobbies to distract your attention and energy. It would be a good idea to find hobbies that interest you, such as painting, reading, dancing – anything that will increase your mood.
8. Make an effort to connect with people who are in a similar situation and willing to help. Rati Beauty has an amazing community of positive people who help each other lose weight through healthy eating.
9. Don't crash diet, eat healthy, don't starve. Crash diets often deprive the body of any kind of food, and eating it will be stronger than ever, which urges you to eat stress.
10. Learn how to control the portions. Here's how to do it. Portion control is an essential aspect, not only to lose weight, but also to maintain optimal health and prevent diseases such as type 2 diabetes, stroke and heart disease. Eating disorders such as anorexia, bulimia and binge eating result from a loss of portion control.
11. Seek psychological help. Do not be afraid to seek help because emotional eating or stress eating would not solve any of your emotional problems. Talk to a counselor or psychologist about problems that affect you and seek appropriate advice.
12. Sleep enough. Lack of sleep is a root cause of many health problems and stress is just one of them. Sleep at least 8 hours every night and the day's nap is not included during this period.
13. Make a meal plan and stick to it. Stop eating at random times. Have breakfast at a set time and finish dinner at 7 p.m. Then do not touch any food.
14. Go regularly. The easiest way to relieve stress is to take a walk. It is also the most convenient form of exercise. Walking daily, especially in the morning hours, helps clarify thoughts, relieve anxiety, and promote the release of "endorphins", a group of feel-good hormones – the same type of hormones that are released when you eat.
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