overeating

· Healthy Eating · 13 Comments

Get Rid of Emotional Eating Once and For All

Emotional eating is a bigger problem than most of us realise.

Have you ever experienced a craving for certain foods when you’ve been angry, sad, or stressed? This is emotional eating.

Many people when they’re at their weakest point emotionally, they can find themselves turning to food as a way to overcome negative emotions.

Unfortunately, this emotional rollercoaster can lead to unhealthy eating, that does little to provide your mind and body with the nutrients it needs to survive.

The good news is it’s not impossible to regain control of your eating habits.

Emotional eating in more detail…

Generally speaking, emotional hunger comes on suddenly, whereas physical hunger occurs gradually.

If you’re unsure whether you’re eating in response to emotions, here are a few questions to ask yourself:

  • Is my eating paired with an upsetting emotion?
  • Am I eating in secret?
  • Does my eating feel out of control?
  • Do I continue eating despite feeling full?
  • Do I feel guilty after I eat?

If you answer yes to any of these questions, you should discuss these matters with a qualified professional. This may be a difficult step, however ultimately they can help you manage your emotions without resorting to food.

The hunger scale

The hunger scale is a very effect tool to overcoming mindless eating, and it can put you more in touch with your hunger state.

overeating

flickr: locator

Before you eat, decide how hungry you’re feeling:

#1 Beyond hungry – You’re so hungry you feel light-headed.
#2 Very uncomfortable - You feel irritable and unable to concentrate.
#3 Uncomfortably hungry - Your stomach is rumbling.
#4 Slightly uncomfortable - You’re just beginning to feel signs of hunger.
#5 Comfortable – You’re more or less satisfied, but could eat a little more.
#6 Perfectly comfortable - You feel satisfied.
#7 Full – You’re a little bit uncomfortable.
#8 Uncomfortably full - You feel bloated.
#9 Very uncomfortably full – Your clothes feel tighter; your stomach hurts a little.
#10 Stuffed – You can barely move, you feel like you never want to see food again.

A few guidelines:

  • To avoid overeating, try to eat when you’re feeling 2, 3 or 4.
  • When you begin to feel “comfortable” or “perfectly comfortable” stop eating and wait until the next scheduled meal or snack.
  • If you’re trying to lose weight, stop at “comfortable,” this way you’ll be eating a little less than your body is burning.
  • Don’t allow yourself to get to “beyond hungry” or “very uncomfortable,” since you’ll be more likely to overeat.
Click on the next page to read advice on how to avoid overeating…


About the author

Mel

Melanie is a Registered Dietitian who started Dietriffic in March 2007. She believes it's not so much her formal qualifications that qualify her to give advice... but her passion to genuinely help people achieve their health goals. Have you got your copy of her free book yet?

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13 Comments

  1. Barbara Ling, Virtual Coach

    07.22.2008

    Reply

    My favorite ‘binge food’ is a salad with Costco Rotissere Chicken – some apple cider vinegar, chili oil and a few pine nuts and my hunger goes away rather well.

    Having lost 50 pounds, I now find myself really resisting chowing down on past comfort foods. (unless I’m sick…then anything goes. :) ).

    Barbara Ling, Virtual Coach’s last blog post..Is YOUR wordpress blog open and inviting thieves? Hat tip to Nicky510

  2. John's Weight Loss Blog

    07.22.2008

    Reply

    This is definitely something I need help with as well. I would suggest that your hunger scale should have fewer items though, need to make it really simple to remember.

    John’s Weight Loss Blog’s last blog post..Goals For The Week of 7/21/08

  3. Melanie

    07.22.2008

    Reply

    Hi Barbara,

    Well done on losing so much weight! Do you have more weight to lose?

    You can’t go far wrong with a healthy salad and a little lean protein as your “binge food,” as long as the dressing is healthy, as yours is…sounds delicious!

    Hi John,

    Thanks for your suggestion. Do you think the scale would be more readable in table format?

  4. Tom

    07.23.2008

    Reply

    I tend to eat when I’m at home and I’m bored. I think that identifying what emotion causes you to eat, what you eat, and when you do it. I know that when I get bored at home I snack on bad food. It took me a while to notice it, but now that I know, I find that I will catch myself before I start snacking. I still do tend to eat junk food when I’m bored, but I am improving because I have identified exactly what the problem is.

  5. A

    08.14.2008

    Reply

    I never used to think there was a pattern. Sad or happy, or bored. NOTHING. Then one day it clicked.
    I eat when i want satisfaction. Minds out of the gutter here I mean…

    * say someone promised to meet me for dinner and didnt show. In order to make myself happy with them I’d eat.
    * When i get poor results in tests or the gym, i replace satisfaction with eating
    * When i get dissapointed in people, eat, esp myself

    I’m glad i’ve identified these, it makes it so much easier to combat. I still have a way to go, but I’ve been a few days pretty much binge free (well compared to before)

  6. Julie

    11.06.2008

    Reply

    Hey guys! I am soo sick of being 90 pounds overweight!!! I want to look and feel great! But what is holding me back is the emotional eating. I don’t know if these tips listed above will be able to help. Can anyone give me some motivational things such as quotes, sayings, etc. please? Thank you. I have seriously tried dieting or eating right 100 times or more. I don’t know why I give up all together for a while and then I go back to dieting or eating right. It’s like a yo-yo. =( Please help me gain some perpective! I want my life back!

  7. Melanie

    11.06.2008

    Reply

    Hey Julie,

    I’m so glad you left a comment! It’s not easy, but getting support is a big factor.

    I’ve just posted 12 Weight Loss Tips, which I hope you’ll find useful.

    The other thing is I’ve recently written a free ebook, really with people just like you in mind. It’s a step-by-step guide to help you break old habits that have held you back for years.

    It also contains a few motivation quotes etc as you mentioned!

    Anyway, I’d love to hear from you again.

    Best wishes!

  8. Grandma Bunny

    01.04.2009

    Reply

    hi Julie
    I have the same problem.
    Melanie
    Your article are very good. I need to learn to apply some of them.
    Grandma Bunny

  9. Melanie

    01.04.2009

    Reply

    Hi Grandma Bunny,
    I’m glad the article was useful!

  10. Kerry

    01.07.2009

    Reply

    Emotional eating is the biggest problem for me – usually do so when I’m not able to do the things I really want to do. For example – I have to do housework, or get certain jobs done around home, or do a boring activity at work. Eating a chocolate bar is the easy, and at the time, satisfying option, as it is simply not possible to go for a walk, read a book, have a sleep, watch a movie etc – the things I’d really like to be doing.

  11. Melanie

    01.07.2009

    Reply

    Hi Kerry,
    It can be really difficult to overcome, but it certainly is possible. Is it possible for you to avoid keeping the tempting foods in your home?

  12. cyn

    03.05.2009

    Reply

    Hey Guys!!!! this is it…..I am ready to make a change…..I just happened upon this site….How can we form a group that we all check in with each other weekly? Daily? Whatever we need….I DESPERATELY NEED THE SUPPORT AND none of my friends seem to have this issue and THEY ARE THIN.

    help!!!!! looking for a support group!!!

    cyn

    • Melanie

      03.11.2009

      Reply

      Hey cyn,
      A support group would be a great idea. What would the theme be – weight loss, emotional eating etc?

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