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10 Simple Tips To Help Overcome Emotional Eating

Are you battling emotional eating? This guide includes 10 tips to help you lose more fat... especially if you are prone to emotional eating.

Being emotionally hungry can lead to people mistaking it for actual hunger. Inside are...

- 6 ways to tell if you're emotionally eating.
- 6 known causes and triggers for emotional eating
- 10 actionable tips and strategies you can start using today to help overcome emotional eating without suffering from cravings.

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10 Simple Tips To Help Overcome Emotional Eating

  1. 1. Netflix + Ice Cream = ? Are you battling emotional eating?
  2. 2. Are you battling emotional eating? This guide includes 10 tips to help you lose more fat ...especially if you are prone to emotional eating
  3. 3. What is emotional eating? When you eat despite not being hungry, and you do this frequently, that's what we’ll call emotional eating.
  4. 4. Why is it dangerous? Emotional eating is considered a potential health risk because studies have linked it to unnecessary weight gain, binge eating, and even depression [1-4]. While it was defined as eating based on solely on negative emotions (loneliness, fear, anxiety, helplessness, etc.), recent findings also suggest positive emotions are factors too.
  5. 5. Is It Really Emotional Hunger? Being emotionally hungry can lead to people mistaking it for actual hunger. Here are some ways to tell if you're emotionally eating...
  6. 6. Your hunger comes out of nowhere. Whether you're working in front of the computer or watching T.V., you suddenly feel the need to eat something. It's as if you have a void you need to fill and your body thinks you can fill it with food.
  7. 7. You crave specific comfort foods. You don't crave for vegetables or fruits. You want to stuff your mouth with food you know can be bad for you: Sugary and salty snacks, creamy cakes, and even that expensive frappe from Starbucks loaded with all the flavors and extra whip cream.
  8. 8. You often find yourself eating uncontrollably. It all starts with a handful of chips or a small bite and before you know it, you've eaten half of tomorrow's worth of calories in one sitting. To make it worse, you may not have even enjoyed the food, you just stuffed them right in one after the other.
  9. 9. You want more food despite being full. There's full and there's stuffed. You know you shouldn't eat more, but you also know you can. As long as your eyes see food, you have to keep chewing on something.
  10. 10. You feel sad or guilty afterwards. The rush of guilt that comes right after an emotional eating episode makes you swear not to repeat the same thing tomorrow, but you know deep down you're not mentally strong enough to hold yourself accountable. And the cycle goes on...
  11. 11. What Causes Emotional Eating? Here are some of the factors that may influence and trigger emotional eating. ● Stress ● Avoiding bad emotions ● Boredom ● Upbringing ● Socializing ● Psysiology
  12. 12. Cause #1: Stress Stress is one of the leading causes of emotional eating. [6] The feeling of being overwhelmed with problems around you can lead to the body producing excess cortisol, the stress hormone. Cortisol just so happens to contribute to salty, sweet, and fried food cravings-foods that provide a quick burst of energy and instant gratification. [6-8]
  13. 13. Cause #2: Avoiding bad emotions No one likes to feel bad and if you don't have the ability to tolerate painful and sad feelings, you're susceptible to emotional eating.
  14. 14. Cause #3: Boredom This is a common behavior for those who are overweight or live a sedentary lifestyle, especially those who like to watch TV. One study cites watching unappealing or boring programs on TV encourages excessive eating. [9]
  15. 15. Cause #4: Upbringing Maybe when you were throwing tantrums your parents bought you ice cream and it made you feel better, or perhaps they rewarded good grades with pizza or a bucket of fried chicken and fries. These innocent habits don't exactly translate well into adulthood, especially when you're conditioned to reward yourself with food even with the simplest of achievements i.e. the "I deserve this" mindset.
  16. 16. Cause #5: Socializing Getting together with old friends or going out with colleagues is a brilliant way to stay happy and feel needed, but it can lead to overeating. When you're out with friends and having fun, it's all too easy to overindulge because there's a lot of food and everyone else is eating a lot of food. Sometime being too nervous during a social event can cause overeating too. [10]
  17. 17. Cause #6: Physiology Sometimes being too hungry leads to overindulgence. Allowing yourself to feel too tired or deprived of food will make you think of eating buffet's worth of food. When you're hungry, it makes you extra vulnerable to emotional eating specially because your body is literally screaming at your brain to eat something.
  18. 18. Are you an emotional eater?
  19. 19. Try these tips to develop a healthier relationship with food...
  20. 20. Keep a food diary Sometimes all you need is awareness of the food you eat. After all, keeping a food diary helps with weight loss and restrained eating so perhaps it could work for something like emotional eating. [11]
  21. 21. Manage your stress Stress makes you want to feel good instantly and food is the easiest and most convenient stress reliever available today. Simple ideas such as doing things ahead of schedule or looking up people you’re about to meet can reduce the stress in both activities.
  22. 22. Think twice before you eat. When you have the urge to eat, always ask yourself if you want to eat out of hunger or if your hunger is triggered by something not related to your stomach at all. Pausing for a moment and double-checking yourself helps prevent unnecessary eating activities.
  23. 23. Seek support Maybe it’s not you, but the people around you that’s forcing you to eat whenever they like. Tell them about your problem and ask them to help you overcome your eating disorder. Who knows? Maybe some of them are emotional eaters too and you can help each other out.
  24. 24. Escape boredom without food Food is not just the only way to treat boredom. You can always take a walk outside, solve math puzzles, find a colleague or friend to talk to, watch funny videos on the internet, or just take a short nap. Reading books or articles on the internet can also help.
  25. 25. Out of sight, out of mind, right? If you consciously avoid stocking your fridge or desk with foods you know you’re weak against, you’re one step ahead of treating emotional eating and actually preventing it. If you want to control your cravings, using an appetite suppressant like PhenterPro SR could help you think about food less often.
  26. 26. Give in to healthier foods first. Stocking up on foods like nuts, seeds, brewed coffee, and sweet fruits will allow you to indulge on the type of food that won’t harm you. With that said, portion control still matters especially since sweet fruits still have sugar.
  27. 27. Think about the food you’re eating. Being mindful helps keep you in control of how much you eat and lets you stop when you know you’ve eaten enough. Some ways of being mindful include waiting a few minutes before deciding if you’re actually hungry and telling yourself how many servings you’ve eaten already each time you are about to “go for one more”.
  28. 28. Sleep more or get better sleep. This is one of the best ways to curb the cravings. As it turns out, quality sleep helps regulate the hormones in our body -especially those linked to appetite. If you get quality sleep, the less likely will you feel hungry outside of proper meal times. [13,14] Sleep can also help optimize your body’s metabolism and can help you burn more fat as energy efficiently.
  29. 29. References [1] Cardi V, Leppanen J, Treasure J. The effects of negative and positive mood induction on eating behaviour: A meta- analysis of laboratory studies in the healthy population and eating and weight disorders. Neurosci Biobehav Rev. 2015;57:299-309. [2] Koenders PG, Van strien T. Emotional eating, rather than lifestyle behavior, drives weight gain in a prospective study in 1562 employees. J Occup Environ Med. 2011;53(11):1287-93. [3] Ricca V, Castellini G, Lo sauro C, et al. Correlations between binge eating and emotional eating in a sample of overweight subjects. Appetite. 2009;53(3):418-21. [4] Konttinen H, Silventoinen K, Sarlio-lähteenkorva S, Männistö S, Haukkala A. Emotional eating and physical activity self- efficacy as pathways in the association between depressive symptoms and adiposity indicators. Am J Clin Nutr. 2010;92(5):1031-9. [5] Roberts CK, Hevener AL, Barnard RJ. Metabolic Syndrome and Insulin Resistance: Underlying Causes and Modification by Exercise Training. Comprehensive Physiology. 2013;3(1):1-58. doi:10.1002/cphy.c110062. [6] Yau YHC, Potenza MN. Stress and Eating Behaviors. Minerva endocrinologica. 2013;38(3):255-267. [7] Al’ Absi M, Nakajima M, Hooker S, Wittmers L, Cragin T. Exposure to Acute Stress is Associated with Attenuated Sweet Taste. Psychophysiology. 2012;49(1):96-103. doi:10.1111/j.1469-8986.2011.01289.x.
  30. 30. References (cont) [8] Geer EB, Lalazar Y, Couto LM, et al. A prospective study of appetite and food craving in 30 patients with Cushing’s disease. Pituitary. 2016;19(2):117-126. doi:10.1007/s11102-015-0690-1. [9] Chapman CD, Nilsson VC, Thune HÅ, et al. Watching TV and Food Intake: The Role of Content. Tomé D, ed. PLoS ONE. 2014;9(7):e100602. doi:10.1371/journal.pone.0100602. [10] Salvy S-J, de la Haye K, Bowker JC, Hermans RCJ. Influence of Peers and Friends on Children’s and Adolescents’ Eating and Activity Behaviors. Physiology & behavior. 2012;106(3):369-378. doi:10.1016/j.physbeh.2012.03.022. [11] Burke LE, Wang J, Sevick MA. Self-Monitoring in Weight Loss: A Systematic Review of the Literature. Journal of the American Dietetic Association. 2011;111(1):92-102. doi:10.1016/j.jada.2010.10.008. [12] Moynihan AB, van Tilburg WAP, Igou ER, Wisman A, Donnelly AE, Mulcaire JB. Eaten up by boredom: consuming food to escape awareness of the bored self. Frontiers in Psychology. 2015;6:369. doi:10.3389/fpsyg.2015.00369. [13] Knutson KL. Impact of sleep and sleep loss on glucose homeostasis and appetite regulation. Sleep medicine clinics. 2007;2(2):187-197. doi:10.1016/j.jsmc.2007.03.004. [14] Prinz P. Sleep, Appetite, and Obesity—What Is the Link? PLoS Medicine. 2004;1(3):e61. doi:10.1371/journal.pmed.0010061.
  31. 31. Recommended Resources ● Be sure to skim over our original guide with 10 Tips For Relief From Emotional Eating over at ● If you feel you’re overweight and believe you’re an emotional eater, you also may suffer from carb sensitivity, chronic fatigue and slow metabolism, so see our guides linked respectively for helpful tips you can use today. ● An appetite suppressant like PhenterPro SR may help you crave food less often.