Being happy, sad, frustrated, bored, even falling in love, can cause you to overeat!
Does a tough day leave you reaching for the chocolate? Here’s how to differentiate between physical hunger and emotional hunger.
“The traffic on the way to work, a tough day in the office, a break in routine and bigger things like a death in the family or a divorce can cause you to turn to food for comfort,” explains wellness and lifestyle expert, Lisa Raleigh.
At some point we all experience a longing for certain foods when we have a bad day, or are nervous or feeling down. But positive emotions, like happiness from a promotion, or falling in love, don’t always lead to good food choices either. Therefore we need to find a way to manage and understand how our emotions affect the way we eat.
“Getting a handle on your tendency to eat in response to emotions can be one of the most important factors in achieving long-term weight loss success,” says Lisa.
“Think twice before you cover up your emotions with food”, warns Lisa, “the feelings of guilt you will experience after overindulging are the same types as those that cause you to eat in the first place”.
You feel temporarily satisfied after a bite of chocolate because of its feel-good qualities, “When you eat it, your body releases mood-elevating serotonin hormones, making you feel pleasure at the time. This can offset any negative emotions or guilt. A habit then forms, because that reward makes you crave certain foods that are closely associated with those uplifting feelings,” she says.
How can we control emotional cravings?
Use Raleigh’s easy two-step plan to conquer emotional eating:
Step 1:
The first step, she says, is to differentiate between physical hunger and emotional hunger.
Emotional Hunger |
Physical Hunger |
| Emotional hunger comes on suddenly | Physical hunger occurs gradually |
| 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 needs | 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 foods you crave | Physical hunger can wait |
| 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 are hungry, you’re more likely to stop when you’re full |
| Emotional eating can leave behind feelings of guilt | Eating when you are physically hungry does not leave feelings of guilt |
Step 2:
When you identify an emotional food craving, choose an activity that will better yourself rather than leave you feeling guilty afterwards. Exercise will release endorphins in much the same way that chocolate will, and will leave you revitalised and proud of yourself for taking positive action.
“Don’t reach for cupcake, rather go for a manicure, shopping trip, or even a luxurious bubble bath”, suggests Lisa, “this will help you keep a balanced and healthy weight in the long run”.
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