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"Emotional" overeating: methods of struggle

Aug 4th 2014 at 12:27 AM

There are like and do not like, but the hand of reason and reaches for a chocolate, chips, nuts? On the street you will certainly stop to buy a hot dog, even if for half an hour before lunch tightly?

The best remedy for a quarrel with a loved one - in one sitting gobble up a huge plate of meat in a potato? Joyful event is best to note the order of sushi on a house ?

It's all about you? Then, you have to disappoint you: you - the so-called "emotional" eater and your dependence on food akin to alcohol. What to do? Understand and fight as much.

Professional slimming eater always sits at the next newfangled diet, supermarket spend hours exploring the label goods, considering calories , away proudly refuses delicious meals under the pretext of their harmfulness. Nevertheless, recovering as malnutrition causes hunger and disrupt metabolism.

Messy eater eats irregularly, often overeat or, conversely, miss the main meal, a snack on the go.

Unconsciously chewing eater eats always - working, reading, watching TV .. Most do not realize how much and what he ate for the day - just eat until the refrigerator has food . In this it is similar to indiscriminate eater. To unlearn this habit certainly avoid mixing food with other activities.

"Gourmet" for the pleasure of eating and begins to have problems with being overweight when an opportunity to indulge their culinary tastes.

Thrifty consumer can not see how the food disappears, so eats everything that is on the plate, and even for their own children malnourished.

And finally, an emotional eater. He psychologically dependent on favorite foods - ice cream, chocolate, chips, etc. Especially a lot of eating, when it is bad, or conversely, when it is in a good mood. Such people are more sensitive than others, they tend to subconsciously turn to food as a way to escape from reality.

When an emotional eater feels that something is alarmed or excited, it tends to hide from unpleasant experiences, with a new focus on products. If the house is not a favorite food, such people can just fall into despair .

Behavior emotional eaters often similar to the behavior of drug addicts is a strong desire to eat favorite product and the inability to give it up even for a time, stress relief and pleasure in the process of consumption, guilt and often stealth, disguise their dependence on others.

How to determine the dependence

Experts suggest three simple questions to determine whether you are an emotional eater. So, 1. Do you feel like you're eating when you feel sad, lonely, bored? 2. Do you celebrate a happy event or reward yourself for success by eating a favorite dish? 3.


Do you feel an irresistible urge to eat something delicious when you are worried or are under stress? If you answered "yes" to at least one of the proposed questions, then you - emotional eater.

How to distinguish emotional hunger from physiological

Eating food, which usually provokes physiological hunger, you start on the background of uncontrolled emotion. In this organism gives you absolutely unequivocal signs: "rumbling" in the abdomen, excessive salivation and a desire to eat, arising from emotional eaters in periods of "exacerbations", totally indistinguishable from physiological characteristics. How to distinguish hunger from the desire to "seize" the problems, fears and negative? Get help from scientists.

So, learn to distinguish hunger from emotional dependence on food:

1. "Emotional" hunger overtakes us suddenly, sometimes after meals, and physiological - at regular intervals.

2. You want absolutely certain foods: sushi, pizza, ice cream. Or the other you do not agree. This - "emotional" hunger. In the case where the person actually wants to eat, he will not be so categorical and eat that offer.

3. "Emotional" hunger requires immediate absorption of the desired food, physiological hunger can be tolerated.

4. If you are "seizing" emotions, then you will continue to eat even when filled. If you eat, because hungry, you stop eating as soon as filled.

5. "Emotional" overeating often leaves a sense of guilt - for the amount eaten, its cost, net weight, etc. Normal hunger leaves only a sense of satisfaction.

How do we become emotional eaters

Experts see several reasons why people are beginning to "jam" their own emotions.

First, the stress conditions characterized by an increase of cortisol - a stress hormone. The increased amount of cortisol in the blood causes the physiological need for salty and sweet foods.

Second, people under stress often seek support from and become more socially active. Unfortunately for those who are trying to watch my weight, society accepted that conversation a few people must be accompanied by a light snack. Cry on the shoulder of a best friend and complain to his fate gets even better if on the table - a few glasses of beer, various tapas, wings, seafood, french fries and other unwholesome food.

Third, in a state of nervous stress people often need something to do, a distraction. That's why smokers quit for a cigarette, alcoholic - the bottle, coffee lover - the twenty-fifth cup of coffee and eat a lover - to the refrigerator.

Fourth, a major role in our development as an emotional eaters play childhood memories. Subconscious still remembers his grandmother or mother dried our tears or rewarded for the first children's achievements with "sweets" - favorite foods, chocolate, ice cream, chewing gum, cake. So entrenched in the subconscious logic circuit: grief - tears - the food (or joy-award-food). As a result, we do not notice the pass. There are cases when people started so uncontrollably "jam" stress about their own overeating ... a vicious circle from which it is very difficult to break.

Fifth, people often eat because of the stress, rather than to talk over the problem and solve it. Food, so our focus shifts from anger, resentment, fear for fleeting pleasure that arises from the feeling of satiety. In other words, people become emotional eaters fear to show their emotions.

Strategies to combat

With emotional overeating can and must fight. First of all, learn to evaluate their physiological hunger, not to eat "on the machine." Before passing to eat some nuts, a bag of chips, a sandwich - stop and try to really assess whether you are hungry. Put the feeling of hunger score from 1 to 5, where 1 - "very hungry" and 5 - "fed to satiety." Not a bite, if you are ready to put a rating of 4 or 5.

Then, try to find an alternative to the constant "diving" into the refrigerator on negative emotions. Take a walk, chat with friends, go to the movies, listen to music, get a, arrange general cleaning, sit on the Internet, throw too much out of the closet, disassemble photos - short, distracted.

Not be amiss to make special food diary in which to accurately record time, the name and amount eaten, even if it is a couple of crackers or crackers (including, of course, the main meals). It helps, first, to find out what time of day you are most prone to "emotional" hunger and, secondly, as if from the outside to see what you eat. Perhaps it will encourage you to refuse certain foods, consumption of which you do not even thinking as to absorb them "on the machine."

Promise yourself, there are three "healthy" product every time before you pounce on something harmful. For example, eat an apple, carrots and low-fat yogurt to the coveted bag of chips. If after these three products, you'll still be hungry, allow yourself to eat "forbidden" However, the practice shows that the three "healthy" foods are enough to satisfy your hunger. Besides, even if he was "emotional" no harm "healthy" foods the body will not do.

Regular exercise will not only help restore the old forms, but also will set up a positive way, which is very important in the case of "emotional" overeating.

And finally, healthy sleep - an absolutely necessary prerequisite to stop being "emotional" eater. Studies have shown that sleep disorders can increase the sense of hunger by reducing the level of leptin - a hormone that regulates appetite and satiety signals the brain about.

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