I’m not an Emotional Eater

Time again to read magazines, but of course I will find some article very nice. Like this one that really caught my attention.

Are you an Emotional Eater??

The following factors have been associated with emotional eating:

1. Low self-esteem. This has been noted as the single most significant factors that predicts the occurrence of emotional eating individuals with low esteem are more likely to grab an ice cream bar in times of stress, than a person with healthier sense of self.
2. Lack of “basic need satisfaction”. A person who lacks the support of family and friends may have a lower sale esteem compared to a person with a good pool of family and friends to run to. The need to be loved and to belong play an important role in building self esteem. When these basic needs are not met, the person fails to handle stress and the risk for emotional eating increase.
3. Obesity and weight problems. According to the Psychosomatic Theory of Obesity individuals with weight problems are more likely to “eat excessively in response to negative emotional states” than persons with normal weights.
4. Stress. Eating behavior researchers theorize that all organisms increase food intake in response to stress. When we start perceiving a situation as stressful, we tend to eat more. The empty ship bags and soda bottles left on dorm room tables after a night of cramming for a exam are clear examples.

If you’re familiar with the following scenarios, you may be feeding your I’m not an emotional hunger.

1. Negative Emotions. You have emptied two bags of potato chips and are halfway through your third. Your boyfriend must have started everything when he callrd you “chubby” yesterday. It was kind of sweet, but for some reason you just felt a bit self conscious afterwards,
2. Instant Gratification. Exam week is fast approaching, and bills are months overdue. You need a fast fix. The ice cream stand is just an MRT ride away. Who cares about long lines at the train station? You want that Super Double Dutch Cookie Dough Ice Cream. Now and fast.
3. Comfort foods. A study has shown that ice cream is the first on most people’s comfort food list. Women also tends to reach for cookies and chocolates when stress levels are high, while men would readily grab a pizza or steak.
4. Recurrent Eating. You just can’t stop. You are on your third chunky cookie. As you reach the fourth cookie you eye the unopened bag of potato chips in the corner. You should have opted for sour cream instead of barbeque.

So how do we deal with emotional eating?

1. Take time for self reflection. What are the conditions that seem trigger states of emotional eating? What emotions are associated with these? Are these any feeling of guilt associated with excessive eating? Do you restrain yourself from eating what you want and eventually binge?
2. Keep a food and feeling diary. Write alongside the entry the most predominant emotion associated with each food intake.
3. Make it healthy. Instead of eating a slice of pizza, taking a hefty serving of vegetable salad will be a better and healthier option.
4. Divide and share. You may not totally eliminate the craving for potato chips and pizza but dividing the contents of your favorite chips into small portions and sharing that large slice of pizza with a friend may help you avoid those extra calories.
5. Find another way to cope with stress. Instead of eating try calling a friend, reading book, watching a movie, or listening to music. Exercise is also a very good for stress relief-whether it’s simply running or biking, or something more elaborate like going to the gym, playing badminton, engaging in martial arts, dancing, etc.

Perhaps the best way to stop emotional eating is to identify the underlying emotional problems that are causing you to overeat. Through individual or group counseling, meditation, or relaxation exercises, you can learn what is causing you to overeat and eventually, find healthier and more effective ways to cope.

Source: Lacuesta, Vanessa Y. MD, Are You an Emotional Eater?, Health Care November-December 2008: Vol. 6 Issue 6. pp. 23-24

Now, emotions are starting to gather inside me. But I learned to keep it. Just keep it and express it in other ways (like what I stated). But keeping it is not good; we must express it, though it might hurt the people around us, especially the one that we treasure and loved. They will be affected, and they will say what is happening, and say “I’m just concern to you.” Enjoy this season. But the words that I can say is: Truth is just a collection of mendacity.