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Tag: Emotional Eating
Emotional eating works on a reward based system in the brain, which is different from eating when you're hungry. When we feel low, eating makes us feel better, so we begin to binge eat. Being mindful of what you eat, it is possible to break out of the habit. Also, as opposed to just 'snapping out' of it, it is better to phase out the habit slowly to give the body time to adapt.
Chronic stress is a risk factor for weight gain, but 1-minute meditation might help. By relieving stress, meditation reduces the hunger hormone ghrelin. This is great news for appetite control. Decreasing stress also lowers cortisol, the stress hormone that promotes fat buildup. Finally, meditation also benefits emotional eating. You’ll be able to notice when you’re actually full. To meditate, focus on breathing or an object for one minute.
Tempted to gorge on some pizza or donuts while you're busy at your workstation? These little treats that you're indulging in while at work can actually put a major dent in your weight loss plan! Even something seemingly innocuous as skipping breakfast or staying back late at work can have an impact on your body, stop you from losing weight, and eventually make you unfit.
Emotional eating can be hard to break. Sugary foods, for example, increase “feel good” endorphins in the brain. Your body becomes addicted to the feeling. When you’re stressed, making healthy food choices is difficult. The same goes when you’re exhausted, which increases the “hunger hormone” ghrelin. To stop emotional eating, don’t eat just because. Find distractions and stress relief through healthy habits. Make an effort to get enough sleep, a factor that controls appetite and food choices.
It’s no secret that different occasions call for a variety of distinct foods. I mean, what’s a birthday or wedding without an extravagant cake...
Allow yourself to express or release any stuck/trapped emotions by journaling your thoughts or talking with a trusted friend or partner. Answer your cravings with a healthy and emotion-accepting activity like writing a short story/poem, or painting. Eat mindfully and prefer to choose healthier versions (carrots, bell-peppers) of your favorite comfort foods (think potato chips!).
Most of us believe junk food has the answer to our problems. It’s time to snap out of it. It’s important to first understand your food cravings. Here are a few steps to understand the root cause of emotional eating. When you understand your cravings better, you become closer to conquering it.
Most of us love indulging in something sweet or heavy junk food to help cope with stress. Emotional eating increases the risk of adding a lot of saturated fat and sodium into our body. Also, while these foods might give us a few minutes of satisfaction, they have been linked to depression in the future. Here is how to break out of the cycle.
It all boils down to self-perception. Unresolved emotions can make you self-critical, causing you to act against your best interests. In an attempt to fill this internal void, you may indulge in overeating. Realize that body type varies among individuals, so eat according to your body's specific needs. Note how you feel after eating certain foods to comprehend your body better.
Yes, your food can shift your mood. While fast food increases your risk for depression, a Mediterranean diet of fruit, veggies, legumes, fish, and olive oil decreases it. Not just bad mood but also good mood, neuroticism, and boredom cause overeating. Snack on fruits, not on chocolates. Sleep early, wake up early, shun pessimism, and chew slowly to eat less while enjoying your food.
Initial enthusiasm to lose weight can outweigh the unrealistic demands of a strict diet. Strict diets slow your metabolism, damage fat loss hormones, instil boredom, and send you on guilt trips when you cheat. Diets low in fat cause stress. Handle your problems without stress eating. Develop a taste for healthy foods. Treat yourself to unhealthy ones, without overindulging.
Do not over-consume alcohol and junk foods on holidays. Do not misuse your cheat days or reward yourself. Count calories, don't binge and sleep well. Shun overindulgent late-night and stress-induced eating. Don’t starve yourself or keep switching diets. Avoid vegetable oil, sugar, and sugary drinks. Focus on your food while eating. Emphasize on strength building, not weight loss.
Stock up on healthy snacks and avoid buying unhealthy stuff on the go. Make a list of healthy restaurants and ask for healthier alternatives while ordering. Set clear perceivable end goals to avoid losing motivation and focus. Expect emotional eating once a while but don't give in to foods heavy in sugar. Reward yourself with non-edible gifts on achieving goals.
Hunger is what you feel when your energy reserves are low. Cravings are the urge to eat even when your energy levels are adequate. Cravings can be caused by negative emotions, external food related triggers or a reaction to forced restraint. Emotional awareness, behavioral cues and information about food can help you resist and overcome cravings.
Meditation causes changes in brain areas responsible for body sensations, especially those related to hunger and craving. It trains your brain to attune to your body in a healthy way. High cortisol levels associated with abdominal weight gain, depression, anxiety and sleep disorders that cause weight gain can be corrected by meditation.
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