We are all emotional eaters at some level. We eat to celebrate, we eat to comfort ourselves, and we eat when we're bored or anxious. Sometimes we just eat because everyone else is, and we want to be a part of the group. We can even eat very healthy foods, but as emotional eaters, we tend to eat too much of that healthy food (Hello, nuts!) when we're not really hungry. That still leads to bloating, sluggishness, and that icky feeling of self-incrimination like we blew it, once again.
Throughout my life I have experienced many levels of emotional eating. I eat when I'm bored, when I'm triggered by a stressful exchange with a family member, when I'm trying to think hard on a project I'm working on (um, blogposts...), when I'm celebrating with friends, when I'm nervous about being around new people, when I'm anxious about the state of affairs in the world, when I don't know what else to do with myself, when I'm feeling overwhelmed and tired, when I'm feeling hormonal...any of these strike a chord? Food is one of my comforts, and over the last few years, I've often felt the need for comfort. I think we all have.
Here are some of the best strategies I've found for dealing with emotions without turning to food. Some days I do two or three of these things, and other days I may have to use four or five of them to get me through the day. I recommend you try them all and see what works for you.
- Walk. Walking or running every day keeps me sane. It really does (just ask my husband and kids!). It gives me the space each morning to think about my day, do a little moving meditation, and commune with nature, Moderate exercise also lowers insulin levels, which helps you stay off the blood-sugar roller coaster. Just don't overdo it. High levels of intense exercise can land you face-first in the refrigerator, looking for the easiest and fastest calories you can find.
- Meditate or pray. I like to meditate for ten minutes after I get home from work, and before I tackle any projects or conversations I might have with family members. It gives me the calmness of mind to put some space between what might happen and how I might react to it. Instead of reaching for the nuts when I feel triggered, I take a moment to stop and think about what's really happening inside me. Meditation gives me that moment. It's also a good time to set my intention for the evening and let go of anything I'm hanging on to from work. Many people like to meditate in the morning or before they go to bed. Whatever works for you, works for you.
- Journal. I talked extensively about journaling in my anchor habit post a few weeks back. In case you missed it, I like to journal as part of my morning routine. I write about whatever comes to mind, and often it helps me clear up any issues that might be rolling around in the back of my head. You can journal whenever you want, about whatever you want. Give yourself a topic or prompt, or just let it all roll off the end of your pen. Journaling helps us get the feelings out and examine them, instead of stuffing them down and anesthetizing them with food.
- Identify triggers. Like I said before, there are a few triggers that I've found often send me to the cupboard, like arguing with my kids or trying to solve a tough mental problem. I hate to admit it, but it took me years to figure that out and work on changing the habit. Don't be like me. Keep track of your mood and food intake throughout the day for a week by writing it out on paper. I promise, you'll find it to be quite enlightening. Often, things that happen earlier in the day lead to emotional eating later in the day without us even realizing what's happening. Once you find those triggers, make a list of things you can do to deal with those triggers that don't involve food. Take a walk, take a bath, call a friend, do your nails, do a puzzle, play a game, read a book, diffuse some essential oils, journal, meditate...choose one and do it. (Just don't snack while you're doing it!)
- Prioritize sleep. You know how your kids act when they don't get enough sleep? (Mine just got back from camp, so I'm in the throes of it!) Well we're not that much different, we've just learned to hide it better--and caffeinate. You might also notice that when you're tired, you start looking for foods that will give you instant energy, like crackers or "protein" bars, and staying out of the cookie stash in the staff lounge becomes almost impossible. The problem is that those foods will pick you up and then send you crashing right back down, craving even more. Studies have shown that a lack of sleep can even make you more insulin resistant, meaning that your body holds on to the sugar and converts it to fat instead of using it for energy. Not exactly what you're looking for, right? Do what you can to get your 7-9 hours of sleep, and you might be surprised at how much easier it is to manage your cravings throughout the day. Watch for a post I'm working on regarding sleep issues, if this is a problem you deal with regularly.
- Avoid triggering foods. I don't have to tell you which foods tend to disappear magically in your house when you are stressed. So why do you keep buying them? I had to finally break up with nuts. I love them, they are little powerhouses of nutrition, but if they are in my house there's a pretty good chance that the next time I'm triggered I will eat the whole bag of them. Every time I see them in the grocery store the little nut fairy on my shoulder tries to rationalize them, but the more reasonable fairy on my other shoulder always has to step in and remind me of the consequences. Make things easier for yourself and just don't buy them.
- Eat 2-3 satisfying meals per day, prioritizing protein and veggies. If your body is well-fed, chances are greater that you won't go looking for instant energy or comfort foods. If you make it a habit to eat 2-3 satisfying meals each day, and make it a rule to not snack in between (or after!), then your body will get used to the cycle of feeling full and then feeling true hunger before eating again. By grazing all day long we have lost touch with what it really means to feel hungry, and on the other side, what it feels like to be satisfied (but not stuffed). It may take a major shift from the way we are used to eating, but believe me, it's worth it. You'll feel more at peace in your body when you listen to what it needs and give it what will truly satisfy it.
I'd love to talk to you about the program, so please book a free consultation with me by clicking the Calendly button. I look forward to talking to you!
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