“Today, nothing feels right. I guess ice-cream, or maybe cheesy pizza, could help…” Does this sound familiar? We engage in emotional eating when we consume food in response to emotional distress rather than genuine physical hunger.
The Indian Journal of Psychiatry in 2023 revealed that 1 in 3 urban Indians confessed to seeking comfort through food. But that is not even the surprising part! More than 45 percent could not tell whether what they were feeling was emotional hunger or real hunger!
In fact, 1 in 3 people’s mental health in India turns to the lure of food to comfort themselves amid stress, anxiety, or sadness, leading to a repeated pattern of unhealthy food habits. It is vital to understand the emotional bond between food and behaviour since it is stronger than anyone may acknowledge.
It is also very important to address this issue and break the cycle to achieve better mental and physical wellness.
What Is Emotional Eating?
Eating is probably the most important act for the survival of any individual. In many ways, it helps the body, both in terms of keeping it physically functional, mentally alert, emotionally in control, and spiritually serene.
We feel hungry and, therefore, feed our bodies with nutrients in the form of food. But what if we are eating when we are not hungry at all or when we are actually full? This sort of eating, in which one is not inclined to eat, is classified as Emotional Eating.
“Emotional eating is using food to comfort ourselves and make ourselves feel better rather than fulfilling our physiological needs.”
Food is being used as a temporary relocation of attention from anger, stress, anxiety, sadness, boredom, or loneliness. These emotions make us stand with the fridge door open, or without a moment’s pause, pick up the phone and order something to eat to soothe our feelings.
But what follows emotional eating is a twinge of guilt and regret. The short-lived comfort from eating only multiplies our stress once we are done eating, as the source of negativity remains unresolved.
We have eaten away at our resolution of going toward weight management and healthy living. So, despite some commonalities between physical hunger and emotional hunger, the two contrast in many respects.
Emotional Eating And Weight Gain
Emotional eating and weight gain have a very close relationship. Obviously, it can affect your weight loss journey. What happened is:
During emotional eating, we are disconnected from reality and we eat whatever food gives us pleasure. We eat to satisfy our senses but not our physiological needs. During this, we tend to eat food or junk food that is high in calories and contains a large amount of sugar and fat. Consuming such food in large quantities hampers our weight loss journey and acts as a major hurdle in adopting a healthy lifestyle.
To follow a diet plan for weight loss, you have to be mindful of eating. So, this is how emotional eating can slow down the weight loss process.
Difference Between Emotional Hunger And Physical Hunger
- Physical hunger arises when our body signals that we need to eat and stop when we feel full. Physical hunger comes with signs like stomach growling, a feeling of lethargy, or feeling weak.
- Emotional hunger doesn’t show such physical signs. Instead of being driven by the physiological needs of the body, emotional hunger is driven by emotional needs. Though both pangs of hunger might look similar they can be easily differentiated.
Common Signs Of Emotional Hunger
- It comes urgent and with impulse.
- Craving for specific food- like pizzas, chocolates, or ice-creams.
- It often leads to eating without being mindful.
- We crave more even after we are full.
- It comes from our heads so we are more focused on taste and smell.
- Also, it eventually leads to shame or guilt.
Common Signs Of Physical Hunger
- It develops gradually and can wait.
- We do not crave a very specific food, anything that satisfies our hunger will do.
- We stop eating when the sensation of hunger dies.
- It comes from our bodies’ physical needs.
- Absence of feeling of guilt or shame.
Causes Of Emotional Eating
Though emotional eating can be triggered by various negative emotions there are certain common emotions and feelings which often lead to emotional eating-
1. Stress
In this faced paced world experiencing stress is very common. But when it becomes persistent and chaotic then it could lead to emotional eating. When experience stress then our body produces cortisol. A high level of cortisol triggers the craving for salty, fried, or sweet edibles. More stress means we are more susceptible to eating emotionally.
2. Boredom
We often eat when we are alone or not doing anything. We might feel unsatisfied or aimless for the time being. Then we use food as a medium to fill that void and give meaning to the time in which we are not doing anything.
3. Old Habits
Emotional eating often reflects our old eating habits. In childhood when we were upset or sad our parents would give us something to eat or our mother might cook our favourite food to eat.
Is Emotional Eating An Eating Disorder?
- Although emotional eating is motivated by our emotions, it is still unanswered whether it is considered an eating disorder.
“The American Psychological Association classifies eating disorders as, ‘’any disorder characterized primarily by a pathological disturbance of attitudes and behaviors related to food, including anorexia nervosa, bulimia nervosa, and binge-eating disorder.”
- Sometimes reaching for that specific food item just does the trick when we need to soothe ourselves, unwind, or take it away. It is normal and ok to do so. Though emotional eating is not an eating disorder, it is a characteristic of unhealthy eating patterns which can later lead to eating disorders like bulimia nervosa or binge eating.
While occasional emotional eating is not bad but we have to be a little mindful that we are eating to soothe ourselves. When we lose awareness of what we are eating, how much we are eating, and why we are eating, then we need to become cautious about our eating habits and pattern as this becomes a precursor for eating disorders.
Smart Tips To Stop Emotional Eating
Emotional eating can be controlled, though, and replaced by healthier behaviors to curb emotional eating. Here are some smart tips you could use to deal with this:
- Pinpoint the Triggers First
Understanding what triggers your emotional eating can help you deal more effectively with the emotions or situations that usually get you to reach for the food, be it boredom, stress, or loneliness.
It is really much easier to deal with something directly rather than mask it with food once you recognize the pattern.
- Replace Food With Healthier Coping Mechanisms
Instead of reaching for food emotionally, look for other healthier replacements like journal writing, walking, or calling a friend.
Doing such activities allows one to express rather than bury emotions without eating. Studies suggest physical activities like walking can lower stress and raise mood.
- Maintain A Food + Mood Diary
Tracking food with the mood gives a better understanding and insight into emotional eating habits.
Write down what you eat and include the feelings felt before and after. This is an excellent way of discovering emotional triggers and making patterns easier to find other ways to cope.
- Create a Distraction Portfolio
You should have a fun list of stress-free activities you can do to occupy yourself when cravings strike.
For example, go for a walk with your mom, play with your dog, or dance to your favorite Bollywood songs. These can divert your attention since they are fun and improve your mood without food.
- Don’t Restrict Foods; Learn Control Over Portions
Instead of denying yourself your favorite dishes altogether, learn how to practice portion control. Keeping away from something generally makes it even more appealing.
Giving a little of what is craved while being conscious of the portions satisfies those cravings without overindulgence.
By these simple, practical tips, one could easily deal with emotional eating and form some healthier ways of expressing emotions.
Bottom Line
- Emotional Eating: Emotional hunger meaning, refers to eating as a means of masking negative states of mind, such as stress, anxiety, or sadness, rather than for actual physical hunger.
Temporary escape might be achieved through emotional eating, but more often than not, it brings feelings of guilt and setback in the pursuit of healthy habits and weight control.
- Most Indians have a problem with emotional eating: Indian food culture seems to be promoting the venting of anxiety, depression, and family pressures through food. Most people find solace in comforting dal-chawal to sweets, but it’s unhealthy in the end of the day.
- Emotional Hunger Vs. Physical Hunger: Emotional hunger is due to emotional needs, and physical hunger is primarily the natural need of the body for food.
Emotional hunger leads to rapid demands and guilty feelings, while physical hunger allows one to taper off slowly with no guilt. Knowing the differences will enable a person to make better choices and avoid emotional eating habits.
- Causes: Individuals may find themselves emotionally eating due to stress, boredom, or even because of matters that happened in the past.
Food can turn the wrong way in emotional regulation, and understanding it more hopefully provides the means for better techniques for handling cravings and emotions.
- How Would You Know? Emotional eating is a response to stress, sadness, or other emotions paired with guilt and unhealthy variants of eating.
Awareness of these patterns will empower individuals to break the chain and eventually develop healthier coping strategies for their emotions.
- Tips: Managing emotional eating is all about learning to recognize triggers, developing healthier coping mechanisms, such that there is mindful eating without deprivation.
By learning to understand the emotions and implementing tiny and deliberate steps toward change, you can gain back control and break that cycle of emotional eating.
Frequently Asked Questions
What Does Emotional Eating Mean?
Emotional eating is consuming food in response to feelings like stress, boredom, or sadness, rather than physical hunger. It’s a way to cope with emotions, not nourish the body.
How Do You Stop Eating Emotionally?
Identify emotional triggers, practice mindful eating, find healthier coping mechanisms like exercise or journaling, and seek support if needed. Building emotional awareness helps break the habit of emotional eating.
Why Do I Eat When I Am Stressed?
Stress triggers symptoms of hunger, including cortisol, a hormone that increases appetite. Eating, especially comfort food, can temporarily soothe stress, providing emotional relief and distraction, even when the body doesn’t need food.
What’s The Difference Between Binge Eating And Emotional Eating?
Emotional eating involves eating due to feelings, often mindlessly. Binge eating is consuming large amounts of food in a short time with a loss of control, often followed by guilt.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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