WLNS TV 6 Lansing - Jackson | Your Local News LeaderGetting a grip on emotional eating

By Jane Harrison, R.D., Staff Nutritionist, myOptumHealth

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Do you find yourself standing in front of the fridge when you're bored?

Do doughnuts help calm you when you're stressed? Can you down an entire bag of chips when you feel angry?

If you consistently use food to deal with your changing moods, you may be an "emotional eater." Emotional eaters typically use food to block out or soothe negative emotions, such as:

• Stress
• Anger or irritability
• Depression or sadness
• Loneliness
• Anxiety
• Boredom
• Guilt
• Emptiness

The problem is that turning to food for comfort can cause unwanted weight gain. This can lead to numerous health issues - especially because many emotional eaters choose high-calorie, sweet, salty and/or fatty foods.

Temporary fix

Though food may help make you feel better in the short run, the satisfaction is only temporary. In truth, food can't take away your deep feelings of loneliness, guilt or anxiety. So in time, your worries return.

What's more, you now are burdened with the guilt of overeating (and potential weight gain)! This can easily trigger yet another eating episode, creating a downward cycle.

Taking control

Are you ready to take charge? You can regain control of your eating habits, but it will take discipline and thought. Start with these steps:

Put pen to paper. Think about the last time you had a powerful urge to overeat. Write down what you were feeling. By seeing the emotion on paper, you establish an awareness of that emotion. This is the first step to healing. The quicker you acknowledge the trigger, the more success you'll have in curbing your eating behavior.

Look for patterns. Over time, you may see patterns emerge that reveal certain triggers. For example, you may notice that cravings strike every afternoon at 3 pm. To avoid this, you may choose to take a walk during your afternoon break before the craving hits. Or, you may decide it's the perfect time for a healthy snack you've planned.

Find comfort elsewhere. Your patterns may show that you hit the cookie jar whenever you feel lonely or stressed. Instead of a cookie, think about what else might sooth your soul. Take a walk, listen to music, call a friend, practice deep breathing or start a project you've been putting off.

Eat balanced meals. Try to eat balanced meals at regular times that include wholesome carbs, lean protein and healthy fats. Strive for whole grains, vegetables and fruits, nuts, low-fat dairy and lean proteins. When you fill up on the basics, you're more likely to prevent low blood sugar and feel satisfied for a longer period of time.

Choose healthy snacks. Give yourself permission to eat between meals, especially if there is a long gap between lunch and dinner. A rice cake with natural peanut butter, cottage cheese with nuts and fruit, an apple and a piece of string cheese or even a bowl of bean soup are all good choices. Filling up at the proper time can ward off cravings. Limit sweets, though, as they can trigger another eating cycle.

Sleep soundly. Studies have shown that less than six hours of sleep can lead to increased hunger and cravings for salty, high-carb and sugary foods. The sleep-deprived body also loses the ability to turn off the appetite, which leads to consuming large quantities of food.

Get in touch with your hunger. Pay attention to physical hunger cues, such as a rumbling stomach. You want to eat when you are physically hungry - not emotionally hungry. This can help to stop the cycle.

Finally, don't beat your self up if you have a relapse. Everyone has an occasional slip-up. Changing your eating habits takes time and patience.

View the original Getting a grip on emotional eating article on myOptumHealth.com 

SOURCES:

• Vorona RD, Winn MP, Babineau TW, Eng BP, Feldman HR, Ware JC. Overweight and obese patients in a primary care population report less sleep than patients with a normal body mass index. Archives of Internal Medicine. 2005;165(1):25-30. Accessed: 09/15/2009

• College of Education, University of Missouri. Tips to avoid emotional eating. Accessed: 09/15/2009