How to overcome emotional or compulsive eating
Have you ever felt so lonely that he made you grab that pot of ice cream in the fridge and eat it while your tears flowed? Or have you ever been so happy that you ate a lot while laughing and talking to others about your exciting experience? Yes, we all love to eat no matter the circumstances. Food is a basic necessity in life. Even when we are not overly emotional, we eat because it is a way of life.
Everyone knows that we eat to nourish ourselves and stay healthy. But eating too much can lead to excess body weight, which could make it unhealthy. Being overweight can be stressful. I know, I’ve been there. I was naturally slim, but as I get older my metabolism slows down and therefore I put on those extra pounds on the scale. But I was able to get over that. I won’t write about how I lost weight here, but I would like to focus on emotional eating. One of my online friends inspired me to write this. She broke up with her boyfriend, she was able to move on, but now she’s getting emotional again. Oh good…
We all have wonderful and terrible days. Now, some people eat a lot when they feel emotional or stressed. I don’t know why, but eating can make us feel better. But the fact remains that if you overeat, you will gain weight, which is not easy to lose. So what drives us to become emotional eaters? Try asking yourself these questions:
-Have you recently experienced a painful breakup or the loss of a loved one?
-Have you felt stressed at work?
-Has there been any unresolved family or personal matter that has been bothering you?
If you answer “yes” to any of the above questions, you are probably an emotional eater. Assess yourself: do you eat even when you are not hungry? I was an emotional eater. During those times when anxiety strikes me, I turn to my “comfort foods” like ice cream, chocolates, cakes, donuts, and other sweets. Until I realized that I had already gained too much weight and that my clothes no longer fit. It’s not just about being fit and maintaining the body I want. It’s about staying healthy. So, let me share how I was able to get over being an emotional eater:
Acceptance
I accepted the fact that I eat a lot whenever I feel stressed or excited. I think this is the first step to overcome emotional eating. When you’ve already accepted that fact, then it will be easier for you to pause and think first whenever you feel the urge to bite into that big slice of pizza just because you got disappointed or things didn’t turn out the way you want.
“I am very hungry?”
This is something you need to ask yourself before sipping that tub of ice cream or biting into that big bar of chocolate. I read somewhere on the internet (sorry I forgot where I got this information from) that whenever you “think” you are hungry, drink a glass of water first because thirst can be confused with hunger. The same can be applied to binge eating. Whenever you feel anxious, drink a glass of water first. Then think and ask yourself, “Am I really hungry?” before eating.
Exercise
This is a habit that I forced myself to develop, and I was very proud the first time I avoided binge eating. That time, I had a rough night at work (I used to work nights) and when I got home in the morning, I was almost tempted to order a hamburger from a fast food service, but changed my mind. Instead, I changed my clothes and put on my running shoes. I ran and went around the neighborhood. I was amazed because for the first time I had noticed the color of my neighbors’ houses, the lady with the 5 cats and the happy children walking to school. It was like I just moved, but I have been living in the same neighborhood for over 5 years. After a healthy sweat, I went home, took a quick shower, had breakfast (a healthy one without burgers and donuts), and was happy. And yes, I did not overeat.
Divert your attention
What if you suddenly feel nervous, excited, or moody? You can focus your attention on other things. What I do is write it down on a piece of paper or in my journal (yes, I still keep a journal). Or you can listen to good music or watch a good program; just avoid looking for a popcorn. Or if it is possible and safe for you to do so, you can go for a walk. Just walk calmly and breathe. Do something that can focus your attention on something other than eating, except of course when you are REALLY hungry.
Treat yourself
I’ve never been away from ice cream, donuts, cakes, chocolates, and other sweet things that I love. Overcoming compulsive eating doesn’t mean you have to give up the things you like (at least, that’s what I think). What I do is, I rarely eat them and only eat them to reward myself. Like the time when I was able to finish all my DIY wedding invitations, I felt happy and thought I deserved a reward. So I had three scoops of my favorite ice cream. Yes, I still had ice cream but I did not consume the entire tub. I took three tablespoons because I think I deserved it. And that was it.
Overcoming emotional eating is not an easy task. In some cases, you may need to seek professional advice to help you improve your well-being through relaxation procedures, honing your critical thinking skills, and managing your emotions. Seek professional help and involve your family as well.
Just to remind you, I am not a professional. I am simply sharing my experience. It would be best to speak with a specialist in this field.
And you? Have you been a compulsive eater? How could you overcome emotional eating? Feel free to share your comments and suggestions in the comment section. Thank you for reading!
