Managing Emotional Eating
“I woke up in the morning and nothing was left in the fridge.”
“I saw chocolate wrappers all over my kitchen floor and I don’t remember eating all of them.”
“I just can’t stop snacking.”
What are the best ways to cope if emotional eating becomes a pattern, resulting in weight gain and poor health?
Or
When emotional eating has become extreme, such as clinical health concerns such as malnourishment, Obesity, Anorexia and Bulimia.
We are aware that nutrition is a basic need. Proper nutrition can also serve us at many other levels.
During a hair test I undergone, I discover that what we put into our body will show in our extensions – skin and hair, our energy levels, and our emotional well-being too.
We are spoilt for choices relating to types of diets these days. Some of us have heard of or tried various dietary regimes such as Atkins, Keto, vegan, Ketogenic, Paleo, Zone, Dukan and fasting timings.
Whether these seem like a lifestyle trend or fad, emotional eating (or uncontrolled cheat days) does not have to be the reason to resort to extreme dietary regimes and fasting. The outcome studies from meta-research has shown that up to 90 percent of diets failed (Tomiyama et al, 2013).
Foremost.
Awareness
The primary emotion from post emotional eating is often GUILT.
Guilt is a difficult emotion. This adds on top of the other emotions and discomfort that might be hidden. Some of us may even have to deal with shame, upon seeing how emotional eating affects our weight and image.
“Shame corrodes the very part of us that believes we are capable of change.” Dr Brene Brown
Being vulnerable with persons who do not understand your patterns and struggles can be counterproductive. Finding the right person or empathetic friend to share these feelings and behaviours with is a positive start.
Secondly.
Listen to the first Burp
During my stays in India, I read an Ayurvedic book which suggests – to stop eating, the moment your stomach produces the first and second burp.
Some of you may scream “I can’t hear anything, and I don’t care at all. All I want is to gorge.”
This might signify you are caught on an impulse drive to numb through eating.
The moment we can go within, that will allow us to reconnect. Once we reconnect with our own bodies, we can allow our body to guide us with the sounds, and sensations, and raise our intuitiveness about our choices. Thus, knowing when to stop.
Thirdly.
Set your boundaries regarding stressful work and toxic relationships
Why am I saying that? Stress from work, toxic intimate and interpersonal relationships are often the source of most difficult emotions. We cannot change our home and work environments easily. We cannot change how toxic people around us behave.
How would that look like with regards to boundaries?
Consider:
Limit the amount of time spend with this toxic person
Learn to Say No
Reaffirm self-love and self-worth each time you have an interaction with a difficult relation
Schedule a pleasant activity after such interaction or stressful work e.g. walk, soothing music, 5 mins of conscious breathing, or do a quick journal entry
Lastly.
Mindful Eating
This may include chewing your food carefully and thoroughly.
Using a smaller spoon may help if you struggle with eating too quickly or overeating during main meals.
The spiritual practices like saying your grace reminds you to feel grateful for the food on the table. Visualising gratitude for the farmers and the chefs who have cultivated and prepared your meals can be helpful.
Bonus.
What do I need to include as nutritious, body and mind-building foods?
Mood Enriching Food List
This is a list of healthy mood enriching food and supplements that I have researched.
- Apple
- Apple Cider
- Ashwagandha
- Avocado
- Banana plantain with seeds
- B complex supplements
- Cacao Nibs
- Chickpeas
- Dates
- Ferment – Pickles, Yoghurt
- Gingko Bibloba
- Garcinia Cambogia
- Magnesium
- MCT oil
- Nuts and nuts’ milks (Almond, Pistachio milk)
- Oatmeal
- Omega Oils
- Seeds
- Spirulina
- Vegetables and raw sticks (Carrots, Celery, Cucumber)
The list is not exhaustive. Speaking to a nutritionist base on your needs is highly recommended.
Hydrate adequately especially during the day
Pure water is essential. Water is life and we need water to feel energized and healthy. (All life coaches talk about that.)
If you do not like the taste of your water due to filtration or the source of it, consider using high quality essential oil like a drop of lemon may help. Adding a piece of washed lemon slice to a big water bottle is helpful too.
Carrying and using a large water bottle and estimating 1.5 to 2 litres to drink daily is a good start.
Adding herbal tea ritual in your night-time is extremely soothing as a routine way to calm your restless self or nerves.
Ask yourself today:
What do I need to eliminate from my shopping list?
What do I need to include as nutritious, body and mind-building foods?
Affirm today:
I eat well daily
I am grateful for my food
I receive nutrition from what I eat
I look after my body
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