When sadness takes over me, I find solace in a packet of chips or eating chocolates till my stomach hurts!

And then the guilt trip begins. Did I really eat this much? Why did I eat so much?

Have you ever encountered this situation? If so, then you are just like us! You find comfort and reward in food. This is what experts call ‘Emotional eating’. This is a situation where you use food to deal with your emotions rather than to satisfy hunger. We forget the distinction between emotional hunger vs physical hunger. It often involves eating comfort foods in response to stress, sadness, boredom, or even happiness! What it means is your food becomes your companion rather than a source of nutrition. And this is where the problem escalates.

Why do we turn to our comfort foods & eat when we are sad?

When we are eating due to sadness, we tend to forget the portion sizes. Food can provide a temporary escape from uncomfortable feelings, offering a momentary sense of relief. Certain foods, particularly those high in sugar and fat, trigger the brain’s reward system, making us feel good in the short term. We unconsciously eat food to mellow down the uncomfortable emotions.

Our food cravings and emotions become intertwined. It becomes difficult to let go of these cravings. During stress or emotional eating you’re craving high salt or high sugar as per your temperament. This leads to an increase of fat accumulation, especially in your belly region. Unfortunately, your emotional eating and weight gain are brothers in hand!

Some common signs to depict if you’re eating emotionally rather than from actual appetite:

1. Eating in response to emotions, not hunger: If you find yourself eating when you’re not physically hungry, it could be emotional eating.
2. Craving specific comfort foods: Emotional hunger often craves high-calorie, sugary, or fatty foods.
3. Mindless eating: Emotional eaters often eat without thinking about what or how much they’re consuming.
4. Feeling guilt after eating: If food is a source of comfort, a feeling of regret lingers over you.

Ever wondered what triggers you to eat emotionally?

1. Stress: During stressful times, the body releases cortisol, which increases cravings for sweet, salty, or fatty foods. Your stress response drives your cravings.
2. Boredom: You might be turning to food simply because you have nothing else to do.
3. ⁠Loneliness or sadness: In today’s fast paced world of speed dating, loneliness has skyrocketed. Food might have become a way to fill this void of loneliness or soothe your sadness.
4. Social situations: Eating is a central part of many social gatherings, and people often overeat due to social pressure.

But, we’re here to help you through this phase of your life. Fad diets, crash dieting, juice cleanses, these are all hoaxes. Breaking the emotional eating cycle requires patience, perseverance and understanding that emotions are manageable without food. And we are going to guide through every step!

Emotional Eating solutions – How to overcoming emotional eating habits

Your relationship with food determines the state of your health. Mindful eating for physical as well as emotional health is paramount! So while going through the psychology of emotional eating, we encountered these points that have proved to improve an individual’s relationship with their comfort food.

1. Recognize your triggers: The first step is understanding what emotions lead you to eat. Keep a journal to track your eating habits and emotions.
2. Find alternative coping mechanisms: Replace emotional eating with healthier habits. Exercise, meditation, journaling, or talking to a friend can help manage these emotions.
3. Eat mindfully: Pay attention to what and how you eat. Slow down, savor your food, and listen to your body’s hunger cues.
4. Seek professional help: If emotional eating is a persistent problem, speaking to a nutritionist, therapist, or coach can help you develop healthier habits.

When you embark on this journey, you will find your path turning back to where you started. In order to avoid this, practice these mindful alternatives for food to deal with your emotions:

1. Exercise: Physical activity is a great way to reduce stress and improve your mood.
2. Yoga or Meditation: These practices help calm the mind, allowing you to manage emotions without turning to food.
3. Hobbies: Engage in activities you enjoy to keep your mind occupied, whether it’s painting, reading, or playing an instrument.

Emotional eating is a challenge, but with awareness and the right strategies, you can break the cycle. Understanding your emotions and finding healthier outlets for them will not only improve your relationship with food but also boost your overall well-being.

If you’re struggling with emotional eating, remember that you’re not alone, and there’s always help available to guide you on a healthier path.

We at FITSTT have multitude programs to take your mind off of stress and indulge in a healthier, more productive lifestyle! Visit our website www.fitstt.com to start off on your mindful relationship with food and yourself!