It’s safe to say that most of us know what it feels like to finish an entire carton of ice cream when we’re sad, or munch on an entire bag of chips when we’re bored and restless. No. Moments like this are so common that it’s nothing to be ashamed of, but eating emotionally on a regular basis may not be the best thing for your health.
The Cleveland Clinic defines emotional eating as using food to escape or numb your emotions when you’re uncomfortable. For those who find themselves turning to food every time they feel uncomfortable, it can be quite discouraging to be frustrated and try to find different ways to deal with it.
To learn more, we chatted with a few expert nutritionists about helpful strategies for managing emotional eating habits. Check your diet, nutritionists say.
Many people who turn to food for comfort may not think they need to eat more. Rachel Fine, RDN A registered dietitian and founder of To The Pointe Nutrition, he says that eating nutritious foods throughout the day can help you manage your emotional diet.
“If you’re eating to the point where you feel uncomfortable all the time, consider the possibility that your baseline food intake is too low,” Fine says. It is often due to both a rigid schedule and false food beliefs born from a food culture: when you don’t eat enough, your body tries to compensate, exacerbating the emotional eating experience later in the day. There is a possibility of a previous lack of energy.”
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Your environment can make you eat emotionally, but learning how to deal with your emotions afterwards can help. “Shame and guilt, which are common in emotional eating, are reactions learned from food culture,” Fine says. “Forgetting these food beliefs is a very important step in wanting to empower meal times.”
One way Fine suggests is to seek professional guidance. “Licensed nutritionists and mental health therapists can provide the support you need to help set the example of emotional eating.
There is no shame in turning to food for comfort during times of emotional stress.
“Emotional eating is often vilified in our culture, but turning to food when emotional triggers such as anxiety, stress, overwhelm, or worry are heightened can definitely help you feel better. “It’s not the worst thing you can do,” says Fine.
If you suspect you may be an emotional eater, it may be helpful to start asking yourself what other coping strategies you can turn to during times of stress.
“I always have my clients develop a menu of coping mechanisms for when they feel stressed, bored, or sad,” he says. Sarah Anzlovar, MS, RDN, LDN, registered dietitian nutritionist and owner of Sarah Gold Nutrition. “Keeping notes in an easily accessible place, such as a notes app on your phone or a sticky note on your desk, will make it easier for you to make alternative choices when an emotion strikes and you want to reach for your food. increase.”
If you need help coming up with different coping strategies, Anzurober suggests taking a quick walk around the block, doing deep breathing exercises, or calling a friend. Fine adds that listening to your favorite music or reading a book “can help you get through uncomfortable times.”
When you find yourself craving comfort food, says Ansrober, “Stop asking yourself, ‘What do I really need right now?’ , you can figure out what really helps you feel better.”
It takes some practice and may feel strange at first, but Ann’s Robber said the practice is absolutely worth it.
“Food may make you feel better temporarily, but it’s often fleeting, and then you feel bad about what you ate, and you continue to feel stressed, sad, bored, or frustrated,” Anzurober says. Says. “For example, calling a friend or setting up a date night with your partner can help if you really need a connection. may help set priorities.”
One way to deal with emotional eating is to ensure that your body is getting enough of the nutrients it needs throughout the day.
“Giving your body and brain enough energy and keeping your blood sugar stable with a balance of protein, fiber-rich carbs and fats will set you up to deal with difficult emotions,” says Anzurober. “If you don’t eat enough calories, or if you’re not getting enough of certain macronutrients, such as carbohydrates, your brain can’t handle emotions very well.”
Another thing Anzlovar points out is that it’s not always an emotional meal. “When you’re hungry, you may feel like you’re eating because you’re stressed or sad, but your body just needs energy.” This is another reason to make sure it is good for your body by giving it a lot.
