Understanding emotional eating- With Coach Mikayla.
When faced with a bunch of negative emotions, most of us turn to coping mechanisms that can sometimes set us back when trying to achieve our goals, for example, emotional eating.
.
Emotional eating is defined as reaching out for comforting foods when things get tough. This behaviour pattern not only affects us long-term but it can also have detrimental outcomes such as unwanted weight gain.
.
There are various reasons behind emotional eating, which vary from person to person.
Some common reasons why we might turn to food for comfort include:
- Feeling bored, which prompts your brain to look for ‘feel good’ experiences in a place of dullness.
- Using food as a reward for doing something you would rather skip (e.g. exercising, cleaning or finishing a study block)
- Compensating for negative emotions. The brain releases ‘pleasure chemicals’ each time we have a delicious meal, promoting comfort and satisfaction, so, understandably, we reach for ice cream when feeling sad!
.
Identifying the underlying causes of emotional eating is an important first step, however, to put a stop to it, you also need to think about your own individual triggers that make you reach out for an extra snack!
.
The best way to do it is to keep a diary reflecting on the following:
- When, what and how much you ate.
- Have you felt hungry before eating.
- What emotions have you experienced before and after eating.
.
If you remember to note this for a few days, you will likely see clear patterns!
For example, you may find that you always reach for something sweet after a tough day or tend to snack on chips when bored. Having evidence of these patterns can be a massive step forward on its own!
.
Now that you know your individual triggers, it’s time to plan a counterattack and put in place strategies to curb emotional eating. The following things can be adopted:
- Exercise
- Change up your surroundings
- Occupy your brain
- Replace the treat with wholesome nutritious foods
.
.
Emotional eating is a complex issue, however, understanding your enemy is half the battle already!