Do you ever feel stressed? Yes, of course you do. We all do. During times of stress, it’s normal to seek comfort in things we think will make us feel better. Sometimes we may make healthy choices that help relieve stress, like taking a short walk or calling a friend. Other times, our choices may be less healthy. For instance, we may “veg out” playing video games or watching movies for hours on end.
It’s also fairly common for people to turn to food when they’re stressed. Unfortunately, when this happens, the type of foods they typically reach for are those that are most unhealthy and often, they’re in large quantities. Habitually eating food in this way is almost a recipe for weight gain and obesity.
Are You an Emotional Eater?
When eating becomes a way to relieve stress, boredom or to soothe another troubling feeling, it is referred to as emotional eating. Oftentimes emotional eating happens without us even realizing it and it’s very easy for it to become a habit.
For instance, at the end of a stressful week, you might grab a “family size” bag of chips as you snuggle into the couch—never intending, of course, to consume it all yourself. You grab the first handful in a frenzied fever and bite in, and with each handful, the salty taste and satisfying crunch begin to soothe you. Then, before you know it, the entire bag is gone. If salt’s not your thing, imagine the same scenario, only now with large spoon, your coziest pajamas and container of your favorite ice cream.
Here are some questions to ask yourself to find out if you’re an emotional eater:
- Do you eat even if you’re not hungry or when you’re already full?
- Do you sometimes eat unhealthy snacks that remind you of childhood or better times?
- Do you eat when you’re feeling negative emotions, such as being sad, mad, bored or anxious?
- Do you reward yourself with sweet treats or junk food?
Break Bad Habits by Being More Aware
Emotional eating can lead to weight gain which can increase the risk for many health serious problems including type 2 diabetes, high blood pressure, certain types of cancer, and heart disease to name a few.
In order to avoid weight gain due to emotional eating, here are some tips that can help you break the habit:
- Before you take a snack out of the fridge or grab something from the cupboard, check in with yourself and be honest with yourself: Are you really hungry? Or are you eating for another reason?
- Try drinking a glass of water before diving into a snack, and make sure you are eating for the right (non-emotional) reasons.
- Before you start eating anything, pause and take a deep breath.
- Don’t do anything else while you are eating–turn off the TV, put away your phone.
- Focus on your food, slow down and savor it. Eat with utensils instead of your hands, and set your fork or spoon down every few bites.
Life is stressful and can take its toll. If your stress is starting to feel out of control, or if you’ve noticed you’re an emotional eater and your weight is starting to creep up, get in touch. No matter the type of problems you’re experiencing, it’s always better to take action sooner rather than later.