Emotional Eater

Tessa_erwin

I have just noticed something. I have had a very rough day at work today and for the first time in since i started this journey ( lol which let me just say as only been a matter of days), I am having intense cravings. I know that I will have bad days and good days. I have never actually trying to journel my feelings and cravings before. I guess I just had a revelation that I am an emotional eater. What are some suggetions of how to realize that behavior and how to deal with it

nenshali

Hello dear friend!

First of all I want to mention that I read on your profile that you quit smoking some months ago. I am very proud of you (and you can be, too!) this is a huge step! And please keep in mind that quitting smoking can also affect your eating habits and your cravings (so that you crave food more as a replacement)!

For some general advice, I'd like to show you this thread I recently made, maybe the advice I give is helpful to you:

http://www.myfitnesspal.com/topics/show/1198789-how-to-stay-motivated-while-being-depressed-after-a-relapse


But besides that, to give actually helpful advice about the topic Emotional Eating, i'd need to get more information.
How regularly do you eat? Are you eating enough and are you getting all of your nutritions?

I am asking this because 'emotional eating' can sometimes happen because the body is missing energy or certain nutrition. And if you are missing.. for example magnesium, you crave chocolate (even though you could get that over healthy options like nuts and certain fruits and veggies).

Maybe take a look at this page:

http://www.martinechin.com/3167/food-cravings-and-what-they-mean/

There are not only a list of things that you might be missing, but also what certain EMOTIONAL cravings can mean, f.e. a craving for candy can mean that you are Hungry for reward and/or entertainment. The list that stands there is not absolute, but it can be helpful!

My advice for you would be to do keep a journal, but not (only) the food journal of MFP.
It takes some time, I know that, but it can be very helpful.

I would keep track of:
- when you eat
- what you eat (and which amounts)
- if you felt hungry and/or if you had a craving (you can be physically hungry and still have an emotional craving, sometimes it's hard to tell the difference, just give it a try )
- your feelings in general


I know this looks like lots of work, but it's worth it. I'd track the time of your meals as well, but if you eat quite regularly and at the same times, you could skip that as well.
It's your decision how detailed you do it, but over time, you might get an idea of what gets you triggered.

Do you eat because you are bored? Or when you are stressed out? Or angy? Or hurt? Maybe all of it?
I think that different emotions that we 'eat' need different 'treatment', that means different skills to cope with these feelings.
Food should not comfort you or entertain you or heal you.
And if you get an idea of what food means to you, you can start seeking for healthier, better alternatives - and if you get them, you'll eventually feel better as well, because food is great, but not that great for coping with feelings.

I wish you lots of luck!
- Nen

Tessa_erwin

Thank you nenshali for all the useful information. :happy: