Why are you picking up that fork?
You may overeat for many reasons, among the most common: emotions. In fact, emotional triggers cause an estimated 75 percent of all overeating.
It is unknown why this is, but several theories exist. One theory involves physiological cues that tell your body to reach for that chocolate bar. That chocolate bar, for example, contains chemicals that elevate your mood, counteracting stress hormones released from our body. Fatty and sugary foods also may actually lower stress hormones, albeit temporarily. Another theory is distraction. Instead of dwelling on problems you focus on the pleasing taste and texture of your food.
Amongst the most common triggers are social, emotional and situational. Situational cues include television and magazine ads. If you become famished after watching a McDonald’s commercial, more than likely the commercial triggered your hunger not an innate need for food. Situational cues also involve situations where you typically snack like during the movies or when you watch television. Emotional triggers may be that fight you had last week with your husband, stress from work or simply boredom. Social cues are when you’re encouraged to eat while around other people.The key to treating emotional eating is to identify potential triggers and to identify true hunger. Do this by keeping a food diary. Record what you eat, when you ate it, and what you’re feeling. After a week or two, review your diary and identify potential triggers. When you encounter the identified trigger again, ask yourself these questions, “Am I really hungry? What do I really want?” Linda Spangles author of Life is Hard, Food is Easy suggests that you ask yourself this: “What do I really want to chew on? Will food make a difference?”
Here are some more tips on controlling emotional eating:
* Seek comfort elsewhere. Join a support group or start one. Read a book or listen to some music.
* Exercise. Stress can distract you as well as help you deal with some of the stress chemicals your body has produced. Take a walk. Practice yoga. Jump rope. Do something that engages your body.
* Out of sight; Out of mind. Don’t purchase junk food. Keep healthy snacks around. If you need snacks around, put them where they may be hard to get to. This gives you time to ponder whether or not you need to eat.
