In what way can you control emotional eating before it causes permanent damage to your health?
Emotional eating is one of the signs of chronic stress in our modern society. It is characterized by overeating and accompanied by shame and embarrassment.
Emotional eating can be a symptom of a more serious health condition. When you find yourself eating comfort foods frequently and your health starts to suffer, it means you are over eating. You then have to consult your doctor to see if you are behaving due to a health anomaly.
When overeating does not have a physical cause then it is as s result of most probably trying to cope with stress.
Overeating may create a temporary release from stress but just as drunkenness, the satisfaction is replaced by guilt and shame very soon.
If you are determined to put an end to emotional eating you have to follow these steps:
Change Your Immediate Surrounding:
Emotional eating is most of the time aroused by stressors around your living or working spaces.
The brain tends to recognize the stressors and the location and then respond by signaling that you want to eat something to avoid or get rid of the stress.
Sometimes, though, emotional eating is a sign that you have a sane or a healthy mind since you are trying to deal with stress.
This does not mean that you should accommodate emotional eating. This behavior has to be controlled completely and dealt with.
You can change your mind’s framework by just walking away from stressors or changing your working environment even for a short while. You have to look for activities that will distract you from feeling the urge to consume comfort foods. Maybe leaving the office is one of them or having a walk.
Some people try to read or to surf the web when they feel the urge to indulge themselves in some comfort eating.
Practice Relaxation Techniques:
In general, individuals who would like to eat something in order for them to relieve themselves from stress will gain more if they apply some relaxation techniques.
You can practice techniques which include: deep breathing, progressive relaxation- these techniques will help you in improving your handle over appetite.
Purposeful relaxation or conscious relaxation will help you to reduce the desire to eat since stress has already been relieved.
Remind Yourself Of The Effects Of Overeating:
When you are stressed, you have to remind yourself that there is a possibility of being well again.
When you feel you should engage in eating due to stressors around your home or work, just remind yourself of the effect it will have on you in the long run.
For some people it is the fear of becoming overweight, for others, it is the fear of developing a heart condition or being diabetic.
Look for a something that will remind you of the effects of overeating. It could be an old picture of yourself when you were overweight.
Don’t Skip Breakfast
Breakfast supplies the bodies of the first set of calories that our body needs after a long night of rest.
Why is breakfast important?
The breakfast breaks the fast that begun when you were asleep.
That first wave of nutrients is important because it will determine how you perform throughout the day.
If you skip breakfast and try to have a big lunch regularly, the truth is that you are actually doing the same thing as taking breakfast because your body has stayed without food for many hours and that lunch is the first meal it has had.
It takes an average of 30 minutes for your brain to determine if you have had enough to eat.
Eating slowly ensures that you consume less amount of food. This is because if you eat at a fast rate you send more food into the stomach and as a result, the stomach has to divert a lot of blood to make sure that the food is properly broken down or digested.
Also, if you eat a lot regularly, you will tend to be temporarily fatigued because your body will be working so hard to digest the food you ate.