Introduction
Following Keyto is liberating because it gives you control over what, when, and how much you eat. However, food cravings can derail your hard work, particularly when they occur during times of stress and anxiety – this is known as stress eating or emotional eating.
During these times, food becomes a distraction that temporarily makes you feel better. It is not uncommon for people to binge on foods they would normally avoid, far past satiety. Unfortunately, this can become a habit leading to a poor relationship with food.
But, if you become familiar with the signs of emotional eating, you will be better equipped to avoid engaging in this behavior. So let’s look at some potential signs of stress eating and tips to keep you on track.
Signs of Emotional Eating
- Eating without realizing it – “Mindless Eating”
- Feeling guilty or regretful after eating
- Resorting to comfort foods in times of stress or to feel better emotionally
- Eating out of boredom
- Eating alone (particularly on unhealthy foods)
- Using Food as a Reward
Tips to Avoid Emotional Eating
- Learn to Identify Emotional Triggers
- Eat only when you are truly hungry
- Recognize and validate your feelings
- Remove the temptation of comfort foods
- Pre-portion foods you tend to binge on
- Substitute healthy behaviors for stress eating
- Learn from setbacks and don’t beat yourself up
Avoiding emotional eating can be difficult because it’s linked to feelings of stress, guilt, and inadequacy. It’s key to recognize these are feelings and not hunger. At times when you would typically reach for unhealthy foods, establish new and productive habits. This may include taking a walk, calling a friend, or exercising.
If you decide to eat something, pre-portioned snacks can offer a “little comfort” food without turning into an all-out binge. This limits the caloric damage and avoids reinforcing patterns of unhealthy eating.
Finally, if a slip-up occurs, don’t beat yourself up. It’s okay. One episode is not going to ruin your health, and it does NOT mean you have failed. Start the next day fresh and string one day after another making positive, healthy choices. You’ll achieve your weight loss goals and have a healthier mindset!