Happy & Healthy

Are you an EMOTIONAL EATER? Check it out here! (+top tips)

In the context of my Big Weight Loss Project a rather know-it-all friend recently asked me if I might be an emotional eater. Because for emo-eaters, losing weight is certainly no easy task! And that exclamation mark is not a hysterical typo or anything, because she was really yelling at me in a very annoying know-it-all way.

Anyway, I had no idea. At the same time, I didn't want to talk about my weight loss project all the time. So I gave an evasive answer and started gulping down the wine (we were sitting on a terrace). Out of sheer necessity, I even took the shoes I had just bought out of the box to sit and look at them extensively. But! When the friend in question went to the bathroom, I dutifully turned to Google. I scrolled quickly, and successfully. This is what I found.

“Emotional eating means that you eat to feel better”

Emotional eating means that you eat to feel better. So: if you are stressed, sad, angry, or anxious, you reach for food. You see or use food as a reward, as a means to meet an emotional need. In short: eating has very little to do with hunger. Most emotional eaters also feel powerless when it comes to their cravings, and that’s certainly not handy if you want to lose some weight according to a certain regime.

Here’s a summarizing checklist.

• You eat more when you are stressed.
• You eat even when you are not hungry or are full.
• You eat to feel better when you are stressed, angry, sad, or anxious.
• You reward yourself with food.
• You regularly eat until you are completely full.
• You feel safe through food, eating feels like a friend.
• You feel powerless, out of control around food.

Mm. I thought deeply. What about me? When I am stressed, I actually cannot eat, my throat just feels sewn shut. During exam times, for example, I always lose weight like crazy – which I don’t even enjoy. Yes, I can hardly believe it when I read it like this, but it’s true. Yet I know moments when I can hardly stop eating. Especially after a busy but successful workday. In order of importance: Flemish fries with Belgian mayonnaise, Kef cheese, dark chocolate, and sushi. But I don’t always run to the fridge, fryer, or sushi place when I feel down, and therefore I think I am only an emotional eater in flashes. However, I can always use some tips, moreover, there will be many women who completely recognize themselves in the above. Therefore, here are some TOP TIPS.

“And most likely you also feel guilty about the number of calories you have consumed and a fail because you couldn’t control your craving”

The first step is that you must try to realize that emotional eating has nothing to do with physical hunger. At the moment, it may feel wonderful to shove a tub of ice cream down your throat, but afterwards you don’t feel better: the underlying problem hasn’t disappeared. And most likely you also feel guilty about the number of calories you have consumed and a fail because you couldn’t control your craving. Which might even lead you to reach for food again, dammit.

Therefore, try to detect your triggers by keeping a food diary. Do you eat because you are stressed? Because you feel lonely or are angry? Also look at your childhood (always that childhood): did your parents reward you with pizza or ice cream when you performed well, or did they give you candy when you had a bad afternoon? These habits can play a role. Social factors can also be a thing. Some people (out of nervousness) eat a lot when they are out to dinner with a large group of friends. Know what your weak moments are. And the most important thing: come up with something else to fulfill your emotional need. Here are some handles.

Do you feel depressed or lonely? Call someone nice, play with your dog, cat, or child, browse through a nice book; find something that cheers you up.
Are you angry? Find another outlet. Buy a punching bag, squeeze a stress ball, go for a walk, or even better: dance your bad feelings away to your favorite song like nobody’s watching. Even if the neighbor is watching, who cares.

Are you completely exhausted? Make a pot of tea, take a bath, lie on the couch with a blanket, and light your nice scented candles. Or go to sleep. That’s fine too.

Are you incredibly bored? Read a nice book, watch a series, dive into your (new) hobby. I’ll name a few: Pinterest, playing guitar, crafting, tidying up, going through your wardrobe. Make sure you conquer boredom in a way other than eating!

No thanks people, no thanks. Oh, and do you want to know more about this topic and/or would you like professional help? Don’t keep it to yourself, that’s no good. Take another look at Helpguide.org, or OptimaleGezondheid.com, take the test via Psychology Magazine, vent to someone you trust, and visit your doctor.

Written by Renske Hoff