Hey Loseweight,
For many people, our mood affects what we eat, and if you are someone who binge-eats when you're sad, you are not alone. In fact, over-eating when sad or depressed is one of the most common eating disorders, and happens to about 1 in 50 of adults, and is the most common issue with people whom are overweight.
Eating when sad is a cyclical battle.
Most sufferers turn to food when feeling sad, then feel guilty about binge-eating, causing them to turn to food for comfort again.
The foods you are most often drawn to when sad are those that are unhealthy as well, such as sweet candy, fatty chips and carb-rich, gooey things like pasta and pizza which are packed with calories and leave you feeling unsatisfied. If you fit into this category, you are not alone.
If you are not sure you suffer from binge-eating when sad, here is a list of some common symptoms:
* Eating frequently and in large quantities
* Eating more even when full
* Eating quickly
* Eating in secret
* Eating when sad, lonely or bored
* Knowing you are overeating but not being able to stop
* Feeling regret and guilt after eating
* Anxious or depressed emotions
* Your strongest cravings for food happen when you are at you're weakest point emotionally
Eating to suppress or comfort negative or sad emotions can be triggered by:
* Unemployment
* Financial Pressure
* Health Problems
* Relationship Conflicts
* Work Stress
* Bad Weather
* Fatigue
This type of eating can be learned as well, for example, if you were given a sweet treat like a cookie when you were crying as a child, you could start to associate food with comfort.
The important thing to know is, you can learn to control this kind of emotional eating.
First, it is important to understand what may be triggering your desire for food next time you reach for a snack...are you hungry or are you feeling sad?
If you are feeling physical hunger, it will:
* Come on gradually, and can be postponed
* Can be satisfied with different types of food
* Once you're full, you will stop eating
* Doesn't leave you feeling guilty
If you are feeling emotional hunger, it will:
* Come on suddenly and urgently, and cannot be postponed
* Cause very specific cravings (ice cream, chips, pizza)
* Even if you are full, you will continue eating until you have finished the package/portion
* Will make you feel guilty after you're done
The next step is looking at your relationship with food.
1. Do you eat more than you need?
2. Do you eat at unusual times?
3. Do you feel out of control when it comes to food?
4. Do other people in your family use food for comfort?
If you answered yes to these questions, you are most likely using food as a coping tool.
Here is how YOU can break this cycle!
1. Write down what you are eating, when you're eating it and how you're feeling at the time. After keeping this "Food Journal" for a week, go over it and take note of the time of day, type of food and type of emotion that you are most often feeling when you over-eat. If you find, for example, you most often eat 10 Chocolate Chip cookies when you are feeling sad after talking to your ex-boyfriend, you need to make a change to your lifestyle in order to break the habit.
2. Pause before you eat...the next time you are about to reach for a snack, make yourself take a moment and ask yourself if you are actually feeling hungry, or if you are just eating to comfort yourself.
3. Get help. Joining a support group or a positive weight loss community, for example, Strip That Fat, can be a great way to help you get through your lowest moments and keep you away from unhealthy foods and overeating. A program such as Strip That Fat can also help you understand balanced eating and give you better, healthier snack and meal options.
Within our community, we will also encourage you to get up and get moving when you are feeling sad instead of sitting on the couch and eating...if you get moving outside your body will create endorphins that will make you feel happier!
Don't wait to feel better...start today! You CAN be a happier, healthier you!
Cheers,
Cara M.
Certified Personal Trainer
Certified Specialist in Fitness Nutrition
Strip That Fat
P.O Box 33007 310 Goldstream Ave.
Victoria
British Columbia V9B 6K3
Canada
| To unsubscribe or change subscriber options visit: http://www.aweber.com/z/r/?bByMbGzstCzs7Bwc7AzstEa0nKzsbKxszA== |
