If your answer is ‘yes’, then most likely you are struggling with emotional eating problem. My clients often are reporting this issue when bored, sad, upset or happy. Since this topic is very common and influences on my clients’ body shape, I've decided to do some research and reading to find out what psychologists and research studies are saying.
According to a study published in Psychosomatic Medicine1, some people consume food in order to self-medicate their feelings of stress or anxiety. If you do the same and try to lose some weight this summer then the combination of healthy, balanced food and techniques to control emotional eating will definitely help you achieve that goal.
Recently I've read that Natalie Shay, Toronto stress management counsellor who also specializes in emotional eating, is recommending few important techniques to stop emotional eating:
1. Become aware of your true hunger signals
Often physical hunger is confused with dehydration. Therefore you should drink a glass of water before a meal. This will help you recognize if you are dehydrated or truly hungry. My clients know this technique very well as this is my favourite way of controlling overeating.
Natalie Shay recommends:
Begin your healing by creating a hunger scale that scores from 1 to 10: ‘1’ represents hunger to the point you can’t think straight, and ‘10’ represents fullness in your stomach - you can’t move.
Before you eat another meal or snack, assess your current level of hunger. Your score should be between 4 and 5.
At the end of your each meal, write down your current level of hunger again. This time your score should be around 6 and 8.
2. Become aware of emotions that drive your eating
This time you should observe your emotions at each meal, before and after you eat.
Are you bored?
Are you sad?
Are you angry?
Are you lonely?
Try to be honest with yourself.
According to the therapists, building self-awareness is a huge first step!
3. Become aware of the negative messages you send to yourself
Make a commitment to no longer beat yourself up. You are required writing down any negative thoughts about yourself in a notebook. Be patient and honest with yourself.
Research published in International Journal of Behavioural Nutrition and Physical Activity2 documented that positive body visualization can enhance the effectiveness of weight loss programs based on healthy diet and exercise.
The key - it’s important to write down exactly how you are feeling at the moment, without even thinking about it. Remember, you have brought food into your life as a coping mechanism. Once you become aware of your actions, you will free yourself from emotional eating.
In addition you should also consider the following tips:
Always eat a balanced meal made of protein, healthy fats (extra virgin olive oil, coconut oil, almonds, or avocado), fiber and low glycemic carbs. This way stable blood glucose will prevent your cravings.
According to another research3, spending extended time in front of TV is associated with much higher consumption of unhealthy snacks and drinks.
Remember, advertisement of unhealthy food is intended to increase your appetite for sweet indulgences. Instead, plan your meals and snacks ahead of time and enjoy them while seating at the table without destruction. You will eat less!
If you liked today's article, please forward this email on to any of your friends, family or co-workers that would enjoy it.
Maria Pawlicka, BAA, M.Sc., CNP
Certified and Registered Nutritionist
Reference:
1. http://www.ncbi.nlm.nih.gov/pubmed/16545403
2. http://www.sciencedaily.com/releases/2011/07/110717204913.htm
3. http://www.sciencedaily.com/releases/2011/09/110919113636.htm
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