How to Eliminate Emotional Eating
What is emotional or psychological hunger?
Emotional hunger is eating as a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness and loneliness. Major life events or, more commonly, the hassles of daily life can trigger negative emotions that lead to emotional eating, when in actuality you are not truly hungry.These triggers might include:
Relationship conflicts, Work stress, Fatigue, Financial pressures, Health problems
Although some people eat less in the face of strong emotions, if you're in emotional distress you might turn to impulsive or binge eating, quickly consuming whatever's convenient without enjoyment. Most of the time, this quick fixes include fatty unhealthy foods that does not produce what i call the life of God.
What is physiological or stomach hunger?
Stomach hunger or physiological hunger–involves a complex interaction between the digestive system, endocrine system and the brain. When the body needs refueling, we start feeling tired and weak, while finding it harder to concentrate and work. The stomach, which is located just below the ribcage, starts to ache and rumble. This is true stomach hunger. When we begin eating in response, we really enjoy the food and start feeling better, because a bodily need is being met.
Emotional Eating vs Physical Hunger: How to recognize the differences
- Emotional eating comes on suddenly. Physical hunger grows over time.
- Continuing to eat even when you are full is emotional hunger. Physical hunger allows you to stop eating when you are full.
- Emotional eating can be followed by feeling of guilt, while eating when you are physically hungry does not.
- Craving a specific food and feeling instantly satisfied once you eat that food is emotional eating. Physical hunger can be satisfied by many different foods.
Tips to control emotional eating
- Replace chaotic eating, in which you eat at any time during the day, with a more structured eating schedule. Try eating a small meal every two to three hours to control hunger.
- Instead of eating when you’re not hungry, reach for water or take a walk or stretching to stop the boredom.