Emotional eating is a thing. But when our emotions affects us to a point that we seek comfort in food, then this can lead to a downward spiral. How many times have we reached for a plate of food or that unhealthy snack because we are stressed, angry, sad, overwhelmed or just bored? We take one bite and all of our worries seem to disappear. Eating may feel good in that moment, but the feelings that triggered the eating are still there. The reality is, it is temporary and it is over before you know it, and you’re likely to eat again sooner than necessary to escape your emotions. But how can we control those urges and turn a negative impulse into a positive? The obvious answer is to find something else to do. But that can be difficult if food is what you do. Trying to confront your emotions is a better approach than seeking pleasure in food. If we are going to change our diets, we first have to relearn the art of eating, which is a question of psychology as much as nutrition.
Often times we underestimate the power of writing. Asking the questions why? how? and what? are three important words that can help you on your way to control your urges. These can include eating close to bedtime, skipping melas, eating too fast, mindless eating or stress eating. Keeping track of the foods you eat, when you eat them, how much you eat and what you eat, will allow you to confront your fears. When we are confronted with our eating habits, we are often shocked by the amount of unhealthy choices we make. This can lead to feelings of frustration, failure, hopelessness, lack of willpower and fear.
Portion control plays a key part in planning your meals. It’s far better to eat five small meals a day than three large meals. Why? because you are more in control of your calorie intake and are less likely to overeat. We’ve all been guilty of dishing up more food than is necessary for one. An adult portion control plate will help you work out the right amount of calories you should take in the right proportions (50 per cent salad and veg; 25 per cent high-quality protein; 25 per cent complex carbs). This should amount to the recommended 2,000 calories for women and 2500 calories for men. Here’s a fun fact. In the 1970s, an average dinner plate measured 22cm (8½in) in diameter – now it’s more like 28cm (11in). No wonder we are filling our plates more, hence adding extra calories.
You’ve probably heard the term muscle memory. Well the muscular walls of your stomach gets used to holding a certain amount of food before it bloats enough to send signals of fullness to your brain. When you eat, your stomach waits for that sensation of fullness from that amount of food. By curbing your emotional eating, you can retrain your stomach muscles to send out signals of hunger and fullness sooner and less often.
So the next time you feel the urge to eat to escape your emotions, find an activity that will keep you busy, write in your journal and start tracking your foods.
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