We eat for a variety of reasons - occasion related and also to nourish our bodies, gain energy and to preserve health. But why is it that some people tend to eat when not hungry? This is otherwise known as emotional eating - i.e. eating in response to emotions and usually choosing comfort foods that are calorie and fat dense-leading to unwanted weight gain!
"I'm so frustrated, perhaps a chocolate will calm me down, I'm so lonely - a nice cup of tea with a packet of biscuits will surely make me feel better, I've had such a hectic day - all I need is a few beers to relax!" What about situations that drive you to eat! "I've finally reached my goal weight so a night out eating of anything I want is just what I deserve!" The picture is quite clear - justifying the need to eat to make you feel better. But are you really feeling better after you have gained a few extra kilos, feeling bloated or uncomfortable and now feeling guilty?
Here are a few tips to help you gain control of those emotions and your waistline - timely advice considering we're in the middle of National Obesity Week (11-15 October 2010):
Keep a food diary and record emotions and reasons for eating - this will help you identify the triggers for eating/overeating which in turn will help you mange the situation better the next time.
Emotions and emotional situations need to be dealt with appropriately i.e. speaking to your partner/boss/best friend and coming to a consensus or even going for a brisk walk to calm yourself down will prevent you from reaching for that lavish lunch or large piece of dessert!
Listen to your body and only eat when you are stomach hungry and not emotionally hungry - rate your hunger on a scale of 1 to 10 (10 = ravenous and 1= satisfied). Make this a habit and after a few weeks this type of thinking will happen naturally and will help you put on the brakes when you are on the verge of eating emotionally!
Do some substitution
Gradually replace high calorie (comfort) foods with lower calorie options e.g. instead of a cheesecake have a bowl of strawberries/cherries with some ricotta cheese (lower fat) and a drizzle of chocolate sauce.
Support is important and certainly needed to help uplift your spirits - this way you won't need to turn to those calorie laden comfort foods - give your friend a call rather than sending an email or go for a movie with your mom or a few good friends - you'll be surprised at just what a difference it can make!
You can eat absolutely anything you want ON CONDITION you wait 30 minutes before have it! When time becomes a factor, you'll find that this will prevent you from spontaneously binging which you could very well regret later!
You might not be able to completely avoid emotional eating but at least you will be able to cut back on the behaviour which in turn will have an impact on your waistline and your overall health. Don't let one slip up be an excuse to eat unhealthily for the rest of the day or week. Remember it's about being in touch with your feelings and knowing why you make some of the choices you do!
For more free nutritional advice from registered dieticians, call +27 (0) 860 223 222, email az.oc.noitadnuoftraeh@traeh or visit www.heartfoundation.co.za.
