Emotional eating can be defined as eating to feed a feeling, eating for reasons other than hunger or eating triggered by an emotion, while 75% of overeating is caused by emotions according to a study by Brian Wansink, the author of Mindless Eating.
The type of foods a person is drawn to varies depending on their mood. People in happy moods tend to prefer foods such as pizza or steak, sad people tend to reach for ice cream and cookies, and people who are bored or lonely lean toward chips.
When it comes to comfort foods, ice cream is first on the list, and after ice cream, it breaks down by sex; for women it's chocolate and cookies, and for men it's pizza, steak, and casserole.
So what does that say about how emotionally developed we are as adults that we need to rely on food for comfort instead of just knowing innately how to manage our emotions without food? [bctt tweet=”Emotional eating doesn’t just affect people who are overweight”] either. It’s an epidemic that effects millions of men and women, thin and overweight, who are too stressed, never had formal training in emotional intelligence and often times blame themselves when it comes to their inability to control themselves around food.
But don’t despair, because there’s hope!
Speaking as a former emotional eater who never thought I’d get a grip on it, I’m happy to report I’ve broken the habit, and so can you. First though, let’s look at some of the most common emotional eating drivers:
- Stress
- A Toxic Job or Relationship
- Unresolved trauma or abuse
- Societal pressures
- Boredom
- Loneliness
- Anger
- Dieting
- Anxiety
- Childhood Pattern
An easy way to tell the difference between physical and emotional hunger is emotional hunger comes on suddenly whereas physical hunger occurs more gradually. Another way to know the difference is when you are eating to fill a void that isn't related to an empty stomach, you crave a specific food, such as pizza or ice cream, and only that food will meet your need. When you eat because you are actually hungry, you're open to options.
Emotional hunger feels like it needs to be satisfied instantly with the food you crave versus physical hunger which can wait, and even when you are full, if you're eating to satisfy an emotional need, you're more likely to keep eating. When you're eating because you're hungry for food, you're more likely to stop when you're full.
Lastly, (and the one that will most likely make you go aha!) emotional eating can leave behind feelings of guilt which doesn’t happen when you eat because you’re biologically hungry.
So what’s an incredibly gifted woman like yourself to do who just wants to do work she loves, have enough energy to do it and feel comfortable in her body all at the same time?
Start by tracking your eating for a week to determine what you eat, and most specifically, what triggered you to eat, to bring awareness to your process. Were you upset? Was work stressful? Did you argue with a friend or your significant other? Any of these events can stir up emotions that result in eating when you’re not really hungry but rather looking for comfort, love or security. Getting a handle on what you’re doing when you’re doing it will help you begin to change your behavior.
Next, before you eat, rank your hunger on a scale of 1-10. You want to be at about a 3-4, which is considered normal hunger. If you’re at 3 or less, you’re too hungry, and at 5 or above, you’re overeating.
Another important factor in overcoming emotional eating is to optimize your physiology so that your body supports you instead of sending false signals of hunger based on blood sugar imbalances such as hypoglycemia, insulin resistance, metabolic syndrome, or even diabetes. Snacks or meals with a little fiber, complex carbs, a bit of protein, and some fat have much more staying power and increase satiety.
Combined with the right enzyme protocol to break it all down ensures you get the most nutrition from it and will give you double the energy you need to stay focused and on the right track!
I have one more thing for you! Click below for my free 7-video eCourse on how to stop emotional eating.
Love,
Angela
Angela Minelli is an author, speaker and founder of Angela Minelli International, a heart-based global business serving purpose-driven everyday women and entrepreneurs whose self-image and weight issues are inhibiting their confidence and blocking them from pursuing their life’s passion.
Angela's joy is in taking a stand for women who are living less than ideal lives, stopped by fear and doubt, which prevents them from stepping into their innate power and delivering their God-given genius to the world. Her coaching programs and products are designed for women with busy lifestyles yet allow for powerful transformation to take place within a small segment of time.
As a natural health practitioner and digestive health specialist, Angela specializes in helping people overcome weight and energy issues through holistic, non-invasive protocols that address the root cause of their conditions, including adrenal fatigue, candida, thyroid disorders, and more.
Explore the ideals that are the cornerstone of her work at angelaminelli.com.