Ways to Cope with "Emotional Eating"

Ways to Cope with "Emotional Eating" Most of us sometimes eat when we're not hungry, or just because our feelings make us crave certain foods. When we're sad or lonely, we may long for the "comfort foods" we loved as children -- ice cream, cookies and cupcakes, mashed potatoes dripping with gravy or butter. When we're nervous or upset about a meeting with a difficult customer, we may pick up a Danish or an extra-large chocolate-chip muffin on the way to work even though we had a satisfying breakfast at home. Experts call this kind of eating "emotional eating," because it's driven by feelings, not true hunger. It can lead to weight problems if it occurs too frequently. Here are some tips on coping with emotional eating. Understanding the physical basis of emotional eating Emotional eating isn't "all in your head." Eating certain foods stimulates the production of brain chemicals that make you feel better. For example, chocolate can trigger the release of endorphins, which can result in a sense of exhilaration. The problem is that the good feeling lasts for only a short time -- typically, no more than an hour or two -- and many foods that produce feel-good brain chemicals, like chocolate, tend to be high in calories. So indulging too often in a short-term pleasure can lead to a long-term weight problem. Ways to overcome emotional eating Focus on developing healthy eating habits, not "willpower." Emotional eating can result from a wide range of situations and feelings, so it usually takes more than "willpower" to overcome it. A good way to begin is to focus on developing healthier eating habits instead of on what you "can't" have. If you know that stressful situations at work or home make you reach for sweets, trying keeping healthy fruit snacks or whole-wheat crackers on hand, so you can have these instead. Keep a food diary. Some people eat when they're sad or blue, while others do it when they're tired, bored, or angry. To identify situations that make you turn to emotional eating, the American Academy of Family Physicians (AAFP) recommends keeping a "food diary" that includes such things as what you ate, the time of day, your mood, and whether you were alone or with others. You can find a sample diary on the AAFP site, www.familydoctor.org. "Generally, food diaries are meant to be used for a whole week, but studies have shown that even keeping track of what you eat for 1 day can help you make changes in your diet," the AAFP says. Take a long-term view. To find a long-term solution to emotional eating, you may need to resolve an underlying problem. For example, if you overeat because of boredom, you may not have enough interesting or stimulating activities in your life. Look for an activity or a sport that requires both mental concentration and physical skill, such as knitting, woodworking, or painting. This will help to take your mind off food while also keeping your hands too busy to reach for a cookie jar or bowl of chips-and-dip. You may have less desire to eat for emotional reasons when your interest is fully engaged. Step up your exercise routine. Getting more exercise can have two benefits when you're trying to reduce emotional eating. The first is that it keeps you away from the refrigerator and other temptations to overeat. The second is that vigorous exercise can lead to the release of endorphins, the brain chemicals produced by treats like chocolate. So exercise may give you some of the pleasures that you would get from a sugary snack but without the extra calories that can pack on pounds. Breaking the habit of "stress eating" Stress is one of the most common causes of emotional eating, so learning to manage stress may help you break the habit. Some stress-management techniques are: Yoga. Yoga is designed to build strength, flexibility, and awareness, not to cause weight loss. And only the most vigorous forms of yoga burn enough calories to help you shed extra pounds. But a recent 10-year study of 15,500 middle-aged men and women found that many people still lost weight while practicing yoga. Researchers found that overweight adults who did yoga lost an average of 5 pounds during the decade while those who didn't do yoga gained 13.5 pounds. One theory is that because yoga promotes body awareness, the people who practiced yoga had a better sense than did others of when they were full and wanted to stop eating. You can learn yoga at many Ys, adult-education centers, and independent yoga schools. Meditation and relaxation techniques. Like yoga, meditation and relaxation techniques aim to help people become calmer and more aware of their needs. So you may be able to reduce "stress eating" by learning a few of these techniques. You can find books, videos, and DVDs on them at bookstores, libraries, and online. Finally, if you often eat for emotional reasons, consider getting more sleep. Too little sleep can make it harder to deal with uncomfortable feelings. And recent research has shown that sleep deprivation increases levels of an appetite-stimulating hormone and decreases levels of a hormone that makes you feel full. Overcoming some emotions that make you overeat might be as easy as just going to bed a little earlier each night.

Cyndi, I want to thank you for that. I really apprecaited that on this very day. I took a Nia class today which is a cross between yoga and tai chi. I really liked it. Even though I was so awkward I can see how I will really come to like it eventually. So that makes me happy to know that I will learn more about my body and it's wants/needs. Your always so informative. THANK YOU! ~Kristie