How to avoid emotional eating
How to avoid emotional eating You just finished your lunch and you’re already thinking about what you’ll have for dinner?…
Tag: cravings
How to avoid emotional eating You just finished your lunch and you’re already thinking about what you’ll have for dinner?…
Let me tell you Sofia´s story, whom I met through an email she sent me. An email that touched me to the last fiber of my being.
In that email, written with an open heart, Sofia told me about her despair, because she couldn't stop eating. Her life had been transformed into endless binge eating, which didn't even satisfy her.
The bingeing did not appear out of nowhere. In a year, she had moved from her beloved Sevilla to Paris, had broken up with her boyfriend and had changed jobs.
All these situations were leading her, without noticing, to a state of terrible anxiety, and she felt more out of control every day. Eating had become unconscious. When she was overeating, she swore that she would not do it again, and the next minute, she was already putting in her mouth one more bite.
And most of the time, they weren't even foods that gratified her, she almost didn't enjoy the flavors. At some point, when she felt that food was dominating her life, and she asked for help.
The first request for help, was addressed to a psychologist, and the second S.O.S, was the email she sent me.
She wanted my help to fix the nutritional issue, but also, she wanted someone to inspire her to find through physical activity, a way to control her anxiety.
Because, after all, emotional eating is related to anxiety. In Sofia's words, she "ate to numb emotions."
What if instead of numbing emotions, you let them flow through a physical activity that gratifies you? That was what we did with Sofia.
We worked with clear mottos to overcome mental blocks, agreed on a nutritional plan, where there were more "allowed" foods than "forbidden" ones, and established training routines, where she could release her tensions and negative thoughts.
Time heals everything, but you must help it. As did Sofia, who today has a healthy relationship with food, her body, and her surroundings.
Therefore, if you feel that you eat because of anxiety rather than hunger, do not move from there, because I will explain:
Now that we know how to differentiate physiological hunger from emotional hunger, and that we can even know what originates it, it is also important to have a clear concept: when there is emotional hunger it is NOT about stopping eating, it is about eating what is right and the right amount of it.
But make no mistake, diets that restrict carbohydrates too much usually lead to failure and overeating foods that we shouldn't touch.
Why does this happen? The reason is our response to insulin. Since low carbohydrate intake causes our blood sugar to drop significantly, our brain creates a desire to eat in order to stabilize blood sugar levels and replenish glycogen stores.
This, linked to the emotional tensions of our daily lives, such as stress, sadness, anger, worry, or even sleep, will make inevitable to fall into temptation.
So there are several important lessons to learn here:
1.- Include carbohydrates in your diet to keep blood sugar levels controlled.
2.- Modify your beliefs to improve your emotions, everything has a solution!
3.- Make five or six small meals a day.
More than three hours between meals decreases your blood sugar levels, and you´ll need sugars or refined foods to create high insulin spikes. But this will only create an unnecessary addiction for this type of food.
That is why it is important to make 5 or 6 meals a day of small portions and that your main meals include unprocessed carbohydrates and high in fiber: oatmeal, brown rice, legumes, fruits. Served along with vegetables and proteins, will generate greater satiety.
4.- Add protein into your diet.
If proteins are present in your main meal, for example, salmon, turkey breast, chicken breast, eggs, quinoa, veal and lentils, you will have your appetite controlled. Your need to eat is going to adapt quietly to 3 or 4 hours intervals without making you feel uncomfortable.
5.- Make physical exercise a priority in your life.
Physical activity works wonders on your mood and energy levels, and is also a powerful stress reducer.
If you don't have enough will, you can always count on an online personal trainer.
6.- Try to sleep 8 hours every night.
When you don't sleep as much as you need, your body craves sugary foods that give you a quick energy boost. Getting enough rest will help control your appetite and reduce cravings.
7.- Take some time to relax.
Give yourself permission to take at least 30 minutes every day to relax. This is your time to take a break from your responsibilities and recharge your batteries.
8.- Connect with others.
Do not underestimate the importance of relationships with your friends and social activities. Spending time with positive people that improve your mood will help protect you from the negative effects of stress.
You don't always have to behave!
Everything in life is a balance, but definitely 85% of your behaviors are the ones that will have the most impact on you.
If 85% of your routine is healthy, that remaining 15% will not harm you so much. Sometimes it is necessary to get out of the routine a bit and then come back stronger!
As the Roman poet Horacio said: "Carpe diem, quam minimum credula postero", which if you do not understand Latin means, "take advantage of the day, do not trust tomorrow."
It's time to leave the limiting thoughts behind! If you need help to organize your nutritional plan and your training routine, just let me know. | Cookie | Duration | Description |
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