It’s safe to say that most of us know what it feels like to finish an entire box of ice cream when we’re sad, or munch on an entire bag of chips when we’re feeling bored and restless. While there is no shame in times like this because it is extremely common, emotional eating regularly may not be the best for our health.
Cleveland Clinic defines emotional eating as the use of food to escape or numb our feelings in times of discomfort. For those who feel like they turn to food every time they feel an uncomfortable emotion, it can be frustrating and quite daunting trying to find different ways to cope.
To learn more, we talked to a couple of expert dieticians about helpful strategies for curbing emotional eating. Read on and for more tips see The 5 worst eating habits for sugar cravings, says a dietitian.
Many people who turn to food for comfort may not think they need to eat more, but Rachel good, RDN registered dietitian and founder of To the Pointe Nutritionshare what to eat more nutrient rich foods throughout the day can help you manage your emotional eating.
“If you consistently eat to the point of being physically uncomfortable, then consider the possibility that your initial food intake is too low,” says Fine.. “Under-eating is extremely common these days and is often the result of both busy schedules and incorrect food beliefs stemming from diet culture. not eating enough it can exacerbate emotional eating experiences later in the day as your body tries to make up for an earlier energy deficit.”
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You may be emotionally eating because of the environment around you, and learning to deal with the feelings afterward can help. “The shame and guilt that are often associated with emotional eating is a learned reaction from the diet culture,” says Fine. “Unlearning these food beliefs is an incredibly important step in wanting to feel empowered when it comes to eating.”
One way Fine suggests overcoming this unlearning is with the guidance of a professional. “A registered dietitian and mental health therapist can provide the necessary support to help with cases of emotional eating.”
There is no shame in turning to food for comfort in times of trouble. emotional stress because each person has ways of coping with these moments.
“Emotional eating often gets a bad rap in our culture, but turning to food at times of heightened emotional triggers like anxiety, stress, overwhelm and worry may not be the worst thing you can be doing,” she says. Fine. “However, using food to cope will only provide a temporary distraction and therefore additional coping tools are strongly recommended.”
If you are someone who feels like you may be an emotional eater, it may be helpful to start asking yourself about other coping strategies you can turn to in times of stress.
“I always have my clients develop a menu of coping mechanisms, whether it’s for when they’re feeling stressed, bored, or sad,” she says. Sarah Anzlovar, MS, RDN, LDNa registered dietitian nutritionist and owner of Sara Gold Nutrition. “They put it in an easily accessible place, like in the notes app on their phone or on a sticky note on their desk, so when emotions hit and they want to reach for food, they can easily choose another option.”
If you need help thinking of different coping strategies, Anzlovar suggests one take a quick walk around the blocksomething deep breathing exercises, or calling a friend. Fine adds that listening to his favorite music or reading a book “can be helpful in navigating those awkward moments.”
When you find yourself reaching for comfort food, Anzlovar suggests “pausing to ask yourself, ‘what do I really need right now,’ which can help you learn to process challenging emotions and discover what will actually help you feel better.” better”.
It may take some practice and may seem strange at first, but Anzlovar says this practice is worth it.
“While food can make you feel better temporarily, it’s often fleeting and then you’re left feeling bad about what you ate and still feeling stressed, sad, bored, or frustrated,” says Anzlovar. “For example, maybe you really need to connect, and calling a friend or scheduling a date night with your significant other will help. Or if you’re overwhelmed at work, maybe help prioritizing is what you really need.”
a way to help you manage emotional eating is to make sure you give your body the nutrients it needs throughout the day.
“When we give our body and brain enough energy and keep our blood sugar stable by balancing protein, high-fiber carbohydrates, and fat, we are better equipped to handle challenging emotions,” says Anzlovar. “When you’re undereating, whether it’s not enough calories or a specific macronutrient like carbohydrates, your brain doesn’t have the ability to process emotions well.”
Another thing Anzlovar points out is that it may not always be emotional eating. “If he’s too hungry, he may feel like he’s eating because he’s stressed or sad, but his body may be asking for energy.” This is another reason to make sure you eat enough and be kind to your body by giving it plenty of nutritious foods.
