How to overcome compulsive or emotional eating

Have you ever felt so lonely that it made you grab that tub of ice cream in the fridge and eat it while your tears flowed? Or have you ever felt so happy that you ate a lot while laughing and talking with others about your exciting experience? Yes, we all love to eat no matter the circumstances. Food is a basic necessity in life. Even when we’re not overly emotional, we eat because it’s a way of life.

Everyone knows that we eat to nourish ourselves and stay healthy. But eating too much can add excess body weight, which could lead to poor health. Being overweight can be stressful. I know, I’ve been there. I was skinny by nature, but as I get older my metabolism slows down so I gain those extra pounds on the scale. But I was able to get over that. I won’t write about how I lost weight here, but I would like to focus on emotional eating. One of my online friends inspired me to write this. He broke up with her boyfriend, he was able to move on, but now he’s getting emotional again. Oh good…

We all have big and terrible days. Now, some people eat a lot when they feel emotional or stressed. I don’t know why, but eating can make us feel better. But the fact remains that if you overeat, you will gain weight, which is not easy to lose. So what drives us to become emotional eaters? Try asking yourself these questions:

-Have you recently experienced a painful breakup or loss of a loved one?

Have you felt stressed at work?

Has there been any unresolved family or personal matter that has been bothering you?

If you answer “yes” to any of the above questions, you are likely an emotional eater. Evaluate yourself: do you eat even when you are not hungry? I was an emotional eater. During those times when anxiety strikes, I turn to my “comfort foods” like ice cream, chocolates, cakes, donuts, and other sweets. Until I realized that I had already gained too much weight and that my clothes no longer fit me. It’s not just about being fit and maintaining the body I want. It’s all about staying healthy. So let me share how I was able to overcome being an emotional eater:

acceptance

I accepted the fact that I eat a lot whenever I feel stressed or emotional. I believe this is the first step in overcoming emotional eating. Once you’ve accepted that fact, it’ll be easier for you to pause and think first whenever you feel the urge to bite into that big piece of pizza just because you’re disappointed or things didn’t turn out the way you expected.

“Am I really hungry?”

This is something you should ask yourself before reaching for that tub of ice cream or biting into that big bar of chocolate. I read somewhere on the internet (sorry I forgot where I got this information from) that whenever you “think” you’re hungry, drink a glass of water first because thirst can be mistaken for hunger. The same can be applied to compulsive eating. Whenever you feel anxious, drink a glass of water first. Then think and ask yourself: “Am I really hungry?” before eating.

working out

This is a habit that I forced myself to develop, and I was very proud the first time I avoided binge eating. That time, I had a rough night at work (I used to work nights) and when I got home in the morning, I was almost tempted to order a burger from a fast food restaurant, but I changed my mind. Instead, I changed my clothes and put on my running shoes. I ran and circled the neighborhood. I was amazed because for the first time I had noticed the color of my neighbors’ houses, the lady with 5 cats and the happy children walking to school. It was like I just moved but I’ve been living in the same neighborhood for over 5 years. After a healthy sweat, I went home, took a quick shower, had breakfast (a healthy one with no burgers or donuts), and was happy. And yes, I didn’t overeat.

divert your attention

What if you suddenly feel nervous, excited, or moody? You can focus your attention on other things. What I do is write it down on a piece of paper or in my journal (yes, I still keep a journal). Or you can listen to some good music or watch a good show, just avoid reaching for the popcorn. Or if it is possible and safe for you to do so, you can go for a walk. Just walk easy and breathe. Do something that can focus your attention on something other than eating, except of course when you’re REALLY hungry.

treat yourself

I have never shy away from ice cream, donuts, cakes, chocolates and other sweet things that I love. Overcoming compulsion to eat doesn’t mean you have to give up the things you love (at least, that’s what I think). What I do is eat those rarely and only eat them to reward myself. Like that time when I was able to finish all my handmade wedding invitations, I felt happy and thought I deserved a reward. So I had three scoops of my favorite ice cream. Yes, I still had ice cream but I didn’t consume the whole tub. I had three scoops because I think I deserved it. And that was it.

Overcoming emotional eating is no easy task. In some cases, you may need to seek professional advice to help you improve your well-being through relaxation procedures, honing your critical thinking skills, and managing your emotions. Seek professional help and involve your family as well.

Just to remind you, I’m not a professional. I am simply sharing my experience. It would be best to talk to a specialist in this field.

And you? Have you been a compulsive eater? How were you able to overcome emotional eating? Feel free to share your comments and suggestions in the comment section. Thank you for reading!