Emotional Eating by Susan Lucy

Did you ever have one of those moments where you are trying to find an answer or solution and like magic, something happens that is exactly what you are looking for? I was sitting here tonight trying to think of a topic to write about this week. I knew I wanted to focus on food - we are entering the danger zone with Halloween, Thanksgiving and then Christmas on the horizon. As I sat there thinking, I got a little distress email from a friend who was struggling lately with her eating habits. Bingo - So this week's topic is on one that is very close to my heart - EMOTIONAL EATING.

Emotional eating happens any time you eat, not because you are physically hungry, but because you have feelings of boredom, depression, loneliness, fear, anger or frustration. Eating takes your mind off the feelings. Eating comforts you - well some of the time.

Have you ever had this scenario: You are dealing with some stress - maybe you under a deadline for something, maybe you are fighting with your spouse, your children; you walk by a bowl of candy and mindlessly grab one. You are saying to yourself "don't do it" but it's only one right? How bad is that for you? Sometimes, that one candy is all you needed but sometimes, that breach opens some flood gates. The little demons take over. You grab one or maybe two more and start saying "well you already blew it, you might as well keep eating them" and so you do and more than likely you ultimately feel horribly, physically and emotionally.

I believe there is a fine line between that "comfort" stage and that "I feel like crap" stage. Unfortunately, when we eat emotionally, we sometimes are unable to stop ourselves before we get to the latter stage. That's when food becomes our enemy and then we have more than just one problem - we still have the original feeling (like stress) to deal with but now we also feel bad because we ate too much or too poorly. Suddenly, food isn't so comforting anymore.

As many of you know, I was a very big emotional eater, so much so, I developed Bulimia to "treat" my bad habit. It took me many many years and many successes and failures to figure out strategies that worked for me. Emotional eating is really hard because unlike alcohol or drugs, we NEED food so if that is your "addiction", then you HAVE to find a way to control your eating habits and learn to live with food. Through new habits, a love of my body to treat it well, and a strong will to be better, I have been able to ward off most emotional eating disasters but I know I am still suseptible to them and probably always will be.

Here are some ideas that I use that have helped me tremendously. Keep in mind though, sometimes, despite all the strategies, emotional eating will win and your best strategy there is to be forgiving of yourself and move on because tomorrow is a new day and we all get a do-over. Nobody is perfect!!

• Keep a food diary. Identifying any stress, negative thoughts or emotions you're having at the time will help you determine why you are eating. Sometimes just knowing you have to record what you ate will prevent you eating it. Be honest here!! You must record everything, not just the good stuff you ate. Food diaries are so critical to successful eating, I can't say enough about them.
• Identify patterns of emotional eating. Many people find that overeating tends to occur at specific times and in specific places. For me, it's 4 pm almost daily. The kids get home from school; we are scrambling to get homework done, eat a mini dinner and then we are off to whatever event is on the daily calendar. (This is my Shakeology time - more on that later)
• Plan alternatives and change routines. Do something that removes you from the situation that results in overeating. Sometimes all you need to do create a diversion. I will sometimes take 5 long breaths and then drink water or hot tea, go in my room, call a friend, go outside.
• Remove tempting foods. Don't buy the foods you crave when stressed! Having them in your house or desk is a disaster waiting to happen. Have healthy alternatives that also satisfy that need (maybe some dark chocolate melted over strawberries - still feels like cheating but with a lot less calories than Oreos). I believe in allowing yourself a couple of "planned healthy cheats" a week will help you ward off overeating. Depriving yourself completely can send you into a tailspin. This is why I love Shakeology. I drink mine at 4pm - chocolate, sometimes with berries, sometimes with banana and some nut butter, always blended like a shake. It is healthy and satisfies all my cravings for something sugary and sweet. It has been a life saver!
• Know when to give in. Sometimes, despite your best efforts, you may still give in to cravings. This is where the planning comes into play. For instance, if you really want some chips and you just have to have them - buy the single serving bags and allow yourself that. Don't bring the Supersize Tostitos over to the couch while you watch tv - big mistake - HUGE!!
• Enjoy your meals. Turn off the tv, sit down, use a plate and utensils. Eat slowly ( It takes 15 minutes for the brain to realize you are full). Don't drink a lot of liquid during dinner. Taste your food and let you body be satisfied.

Have a success partner. It's always good to have someone to keep you accountable, to turn to when you need that distraction or to tell you "tomorrow is a new day" when "you blew it" (which isn't true because this is about lifestyle eating, not some DIET)
Enough said.... onto other business.