If emotional eating is a problem, Health and Fitness Coach Annie Deadman has a few solutions…
Emotional eating has nothing to do with hunger and everything to do with using food to suppress negative feelings of worry, loneliness, boredom and anxiety.
Our go-to stress snacks, usually packed with fat and sugar, over- ride the brain’s natural ‘stop eating’ signal and keep us on that pleasure treadmill. This month, we’re looking at five ways to get off, and ease, the load on our health and our conscience.
But note, this is intended as a light-hearted but practical guide, and if you think you suffer from an eating disorder, please do see your GP.
Understand it
Let’s take chocolate biscuits (they score highly on the scoff-o-meter). If you break your dilemma into bite-size morsels, then there’s a good chance their lure will fade. Tell yourself: ‘These have been specially engineered to make my situation worse. The cost is minimal to food producers. We pay for it with our arteries.’ Harsh, I know.
Eat protein and fibre
Making adjustments to our day-to-day diet will help reduce sugar cravings and calm our mood. I’m talking protein, people! Dopamine is a type of chemical messenger that affects the reward and pleasure centres in the brain. It plays a role in how we feel, giving us feelings of euphoria and motivation.
Foods high in sugar will raise dopamine levels but, hurrah, so will foods high in protein, particularly those with the amino acid tyrosine (such as lentils, pulses, eggs, beef, oily fish, turkey, nuts and yoghurt).
Starting the day with a protein-packed breakfast may well prevent you from succumbing to emotional crashes at the first sign of trouble. Aim to include protein at every meal, but don’t avoid carbs – they give you energy and comfort. Instead, make good carb choices like oats, wholegrain bread or potatoes. They are satiating and give you energy without raising insulin levels too fast, which can initiate the afternoon slump – our danger zone.
ALSO SEE: The secret to keep your blood sugar from spiking: apple cider vinegar!
Mindful eating and mindful breathing
Sounds a bit la-la, but it’s a very useful tool. Many of us seem to be focused on something else when we’re eating our meals. Instead, let’s stay in the moment, chewing (15–20 times), breathing deeply, shutting our eyes. After a few minutes the moment will have passed. Slowness makes for calm, for rational thinking and for control. Plus, eating our meals slowly gives the enzymes more time to do their digesting thing. Wolfing lunch down in five minutes just results in bloating.
Keep a diary
Projecting feelings on to paper can breathe new life into your mental strength. Writing it down is like proof to yourself that you have a handle on it, however puerile your notes! If we’re aware of the triggers, we’re less likely to find ourselves on the back foot.
Find other distractions
Swap cake for endorphins! There’s nothing like exertion to feed your motivation. Walk fast to your favourite music or podcast. Dance around the kitchen, or try cognitive and relaxing challenges like sudoku or jigsaws. New tactics take time. When you find yourself in the middle of a snacking fest, feel no guilt. Us girls are emotional, complex beings (that’s part of our appeal), but we’re also strong and determined.
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Feature Image: Getty
