Are you an Emotional Eater?

 Written by Kimberly Young

Author, Speaker, and Consultant

Founder & Executive Director of LoveMyBody

 kim@lovemybody.org ● www.lovemybody.org

Emotions are an unpredictable joy and sometimes burden of living. They allow us to feel the sensual experiences of life. They make us laugh, cry, scream and dance. Emotions can also help us fall in love, start a business, quit a job or get a divorce. The way we deal with our emotions can be positive or destructful. If someone doesn’t respond well to their emotions, they may act violent, drink too much or engage in activities that cause harm to them self or others. However, a person who has learned to control or respond to their emotions in a positive way may express it through poetry, working out or reading a book (to name a few).

 Eating is one of the most common ways our society responds to both, positive and negative emotions. After receiving a promotion, during a wedding or graduation reception or when we’re on a date, we respond by eating. We also find ourselves overindulging after a broken relationship, separation from kids, abuse and other negative situations. Although eating too much in these situations can be damaging, from my experience, it’s the three most frequently felt emotions; stress, anxiety and loneliness many of us feel every day that that sabotages our healthy eating.

These emotions creep up on us in our daily lives without warning. For example, if you are used to being around a lot of people during the day and find yourself at home alone, you might start craving your favorite comfort food. Most of the time during that situation, food is eaten to fill the anxiety and loneliness you feel, and not your stomach. However, having a craving isn’t a bad thing, it’s our bodies way of telling us that we are missing a certain nutrient. For example, if you crave cheesecake, your body may be telling you it needs calcium. But, if you struggle with healthy eating, your cravings may be linked to your emotions in place of (or in addition) to what your body may actually need.

If you are an emotional eater, but have trouble identifying when you eat in response to an emotional need versus a physical need, each time you eat; but before you put the food in your mouth; ask yourself if you are hungry. If your answer is yes, then enjoy your food. If your answer is no, then think about what you would give yourself if food was not an option. Would it be sleep, water, a friend to talk to, help with the kids, etc. Start writing your answers down in a journal. Read your answers every two days. You’ll start discovering what is missing in your life and work towards filling that need with something other than food.

 No-cost Exercise Ideas 

To help you stay active, we’ve put together a list of 30 fun, cheap things to do: 

1. Schedule activities all family members can enjoy 2-3 times a month such as family bike rides and hikes. Let children plan a physical activity like going bowling or to the skating rink.
2. Play with the kids – tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music.
3. Join a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement.
4. Walk, skate, or cycle more, and drive less.
5. Take the whole family on a tour of a local museum, zoo or historic site.
6. Push the baby in a stroller on a walk around the neighborhood.
7. Walk up and down the soccer or softball field sidelines while watching the kids play.
8. Walk the dog – don’t just watch the dog walk.
9. Cleaning the house or washing the car.
10. Involve the whole family in household chores, cleaning, vacuuming, and yard work.
11. Do stretches, exercises(i.e. push-ups, crunches), or pedal a stationary bike when watching television.
12. Have a hula hoop contest, and see who can hoop the longest.
13. Plant and care for a vegetable or flower garden.
14. Reduce screen time with TV, computers and video games and increase active time.
15. Get off the bus or subway one stop early and walk the rest of the way.
16. Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
17. Play tag or hide-and-go-seek with your kids.
18. Take part in an exercise program at work or a nearby gym.
19. Take the stairs when possible instead of the elevator.
20. Join the office intramural leagues.
21. Walk, jog, roller-blade, or cycle.
22. Swim or do water aerobics.
23. Play basketball, softball, or soccer.
24. Take a class in dance, yoga, martial arts or kick-boxing.
25. Take your family out to fly kites.
26. Golf (pull cart or carry clubs).
27. Canoe, row, or kayak.
28. Play racket ball, tennis, or squash.
29. Take a nature walk or hike.
30. Toss a Frisbee or football.

* These activities are not necessarily at the moderate intensity level of physical activity