EnlightenU Nutrition Consulting
  • Home
  • Meet Val
  • Services
    • Overview of Services
    • Sports Nutrition
    • Nutrition for Performing Athletes
    • Nutrition for Midlife and Menopause
    • Eating Disorders
    • Workshops/Speaking
  • Menopause Groups
  • Blog
  • Contact

Managing emotional eating

2/2/2014

0 Comments

 
Picture
Emotional eating is when an emotion triggers a person to eat, instead of the physical symptom of hunger.  There are many misconceptions about emotional eating.  One of the biggest myths is that all emotional eating leads to overeating and weight gain.  In fact, it is natural to eat for emotional reasons and still maintain your weight.  For example, celebrations with family and friends often include special foods that we have an emotional relationship with.  Having birthday cake with friends, not because you are hungry, but because it feels good isn’t necessarily a prescription for overeating or weight gain.   In fact, a recent study investigated how an individual’s perceptions about eating a food, like chocolate cake, influenced their motivation to maintain a healthy eating plan.  Researchers discovered that those who felt “guilty” after eating a piece of cake were more likely to sabotage their weight loss efforts than those who associated the cake with “celebration.” 

So then, what’s the problem with emotional eating?  Emotional eating is a problem when you abuse it.  When a person is out of touch with their feelings and eats to comfort themselves or stuff their feelings down, it can result in overeating.  When an individual engages in this behavior day after day, it is likely to result in weight gain.  

Diets and having forbidden foods often make the problem worse.  Dieters, or individuals with restricted eating patterns, are typically eating less than they need; less of the foods they enjoy; and, are chronically hungry.  When faced with stress or other emotions, the ability to maintain control
of the restrained eating becomes intolerable for the individual who “gives in” and overeats. In these situations, the individual often eats quickly; is distracted; and, is disconnected from his or her internal cues. Feeling guilty and remorseful, the dieter tries harder to restrict the eating and the cycle continues.

How to stop abusing emotional eating. 
1.      Identify your triggers.  Keep a mood food diary and track information about your meals and snacks (including unplanned eating). Write down what you are eating, when you are eating, where you are eating, whom you are eating with, and how you are feeling at the time.  Many of my clients strongly object to keeping a journal for various reasons.  Taking time with a nutritionist or other health professional to discuss strategies to overcome those barriers may be key for you to take the first step in getting control of your emotional eating. 
2.     Don’t skip meals.  Feed yourself regularly while being mindful of balance, variety and
moderation in your meal planning.  
3.     Eat whole foods.   Eating whole foods that you enjoy, on a regular basis, can help to
balance out your mood and provide consistent energy during the day.
4.     Develop alternative coping skills to manage your emotions.  Take a moment to create
a list of activities you can use when emotions run high.  Things like calling a friend, gardening, being outside, reading, and taking a bath are all examples.  Many activities result in the release of the chemicals in the brain that help us feel better.  I suggest that individuals have their list visible and easily available.  When you notice a trigger to use food for comfort, try one of the items from your list.  After 10 minutes, if the food is still beckoning you, try the 2nd activity for 10 minutes, and so on.  Usually if you make it to the 3rdactivity, you will notice that the urge to eat is less.
5.     Try Individual or group counseling.  Talking about your triggers and getting support for planning healthy meals and snacks may be the key to making the behavior changes that are needed.




0 Comments



Leave a Reply.

    Val Schonberg

    Val Schonberg is a Registered, Licensed Dietitian who specializes in weight management, sports nutrition, disease
    specific nutrition; and, emotional and disordered eating.  She is a board
    certified specialist in sports dietetics and a well-regarded clinical dietitian,
    nutrition therapist, and vibrant public speaker in the nutrition field.
    .

    Archives

    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    June 2014
    May 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013

    Categories

    All
    Antioxidants
    Appetizers
    Benefits Of Fruit
    Benefits Of Water
    Benefits Of Water
    Breakfast
    Dairy
    Diet
    Essential Fats
    Exercise
    Family Meals
    Holiday Eating
    Immunity
    Lifestyle Change
    Lifestyle Change
    Meal Planning
    Mindful Eating
    New Year's Resolutions
    Oatmeal
    Overeating
    Recipes
    Vegetables
    Weight Loss
    Whey Protein
    Whole Grains

    RSS Feed

   
© 2020 EnlightenU Nutrition Consulting, LLC.  All rights reserved.  Atlanta, GA  

Terms of Use
       Privacy     Disclaimer             
  • Home
  • Meet Val
  • Services
    • Overview of Services
    • Sports Nutrition
    • Nutrition for Performing Athletes
    • Nutrition for Midlife and Menopause
    • Eating Disorders
    • Workshops/Speaking
  • Menopause Groups
  • Blog
  • Contact