What Is Stress Eating?
Emotional overeating is a form of stress when a person consumes significantly more food than usual. A person gains weight, can get eating stress disorder and aggravate an emotional state. Read below about several ways to stop stress eating and get back to a normal life.
What Are the Symptoms?
The main symptom of emotional overeating is eating a very large amount of food in a short time. Often it happens in an uncontrolled way. But symptoms may also include:
- very fast food intake;
- the need to eat until you feel unwell;
- need to eat when you are not hungry;
- eat alone or secretly;
- you feel guilty and ashamed after overeating.
People, more often women who eat that way, may have an eating disorder.
Are You Really Hungry? Physical vs Emotional Hunger
It is important to understand that there is emotional and natural hunger.
- Natural hunger occurs gradually, and we can easily hold out for some time until the next meal. You can stop when you are full;
- Emotional appetite appears sharply, and we feel that if we do not immediately eat the desired product, we will literally explode. You keep eating even when you are full.
That desire to eat sweet or fatty food is a symptom but you need to get to the very reason.
How to Stop Emotional Eating
There are 8 ways to stop emotional eating which are recommended by experts.
Recognize Triggers and Situations
It can be sadness, anxiety, boredom, anger. Perhaps you prefer certain food when you overeat. Once you understand your patterns of behavior, you can replace binge overeating with healthier ways to deal with problems.
Keep a Diary
You can keep a diary in which you will write down information about how you feel when you overeat. Write down the emotions that you experienced while eating because of stress. This simple trick will help you understand yourself to deal with those emotions later.
Listen to Your Body
One of the emotional eating solutions is to be attentive to what your body says. Physical need to eat is the thing that you should understand and differentiate. Your stomach will tell you when you need the real next meal but an emotional one.
Take Away Temptation
Remove food from your refrigerator that make you feel hungry. Then fill it with natural products – vegetables, fruits, nuts, whole grains, fish and olive oil. Try to spend more time outside the home and fast food areas.
Ask Yourself If You Are Truly Hungry
If you feel hungry, think about how long your last meal was and what you ate. Of course, it’s really been a long time, maybe you should just eat. But if you ate recently and you suddenly wanted a certain dish, this is most likely an emotional appetite.
Develop Mind and Body Practices
Analyze your habits. Ask yourself, do you put food at the center of your life? Try replacing pseudo-desire with other things. Try to meditate, do yoga. It’s much easier to stop impulse eating when your mind is open and the body is liberated.
Ask Your Close Friends for Social Support
It’s easier to go this path with a friend or group of people. You should figure out what you can switch your attention to. Active social life will help you to overcome that bad habit. Your close friends will always help you.
Exercise is a great way to improve your body attitude. Choose the best time for exercising, then stroll around the area or go to the gym. Physical exercising will help to boost your mental state, discipline and mood. It will help you to burn extra calories.
The main thing is to remain calm and understand why you need to change, and then getting rid of the problem will be the fastest and most effective. But if self help to stop binge eating doesn’t work for you and problems are really serious, then you should go to a healthy manual professional who can help to resolve complicated cases.