Stress and Emotional Eating
Most people have experienced emotional eating (or stress eating) at some point in their lives. It’s when you use food to comfort or soothe yourself when you’re stressed, sad, or upset. Although emotional eating is perfectly normal, it can become a problem if it’s something you often do and in large amounts. For some people, emotional eating can become a vicious cycle that is hard to break. So, if you’re struggling with emotional eating, it’s essential to be aware of the dangers.
Six Dangers of Emotional Eating
Can Lead to Weight Gain
If you’re regularly using food to cope with your emotions, you’re likely not making the best choices when it comes to what you’re eating. You may turn to comfort foods high in calories and fat, which can lead to weight gain.
Can Interfere with Your Ability to Eat a Balanced Diet
When you’re emotional eating, you’re not likely to be making the best choices regarding the types of foods you’re eating. As a result, you may crave processed and unhealthy foods instead of nutrient-rich fruits, vegetables, and lean proteins. This can make it difficult to get your body’s nutrients and lead to other health problems.
Can Lead to Gastrointestinal Problems
If you’re eating emotionally regularly, you may experience gastrointestinal problems like bloating, constipation, or diarrhea. This is because emotional eating can lead to unhealthy food choices that irritate your digestive system.
Can Contribute to Anxiety and Depression
If you’re using food to cope with your emotions, you may find that your anxiety and depression worsen. This is because emotional eating can lead to a negative feedback loop where your mental health problems fuel your emotional eating, making your mental health problems worse.
Can Take a Toll on Your Relationships
If you regularly use food to cope with your emotions, your relationships will likely suffer. This is because emotional eating can interfere with your communication ability and lead to conflict. Additionally, emotional eating can take up much of your time and energy, leaving you feeling isolated from your loved ones.
Can Lead to Health Problems
Emotional eating regularly may be putting your health at risk. This is because emotional eating can lead to weight gain, increasing your risk of developing obesity-related health problems like heart disease, stroke, and diabetes. Additionally, emotional eating can interfere with your body’s ability to absorb nutrients, leading to vitamin and mineral deficiencies.
If you’re struggling with emotional eating, it’s essential to be aware of the dangers so you can make a change. Many resources are available to help you if you’re ready to make a change. For example, you can talk to your doctor, a registered dietitian, or a coach who can help you understand your emotions and learn healthy ways to cope. Additionally, many books and online resources are available to help you make the changes you need to improve your relationship with food.
There are different types of emotional eating, and understanding them can help you take control of your eating habits.
Six Types of Emotional Eating
Eating When You’re Not Really Hungry
Many people eat because it’s what they’ve always done – they’re used to eating three meals a day or snacking between meals. Unfortunately, this can lead to overeating or eating when you’re not really hungry. This is often a response to stress or boredom.
You might find yourself snacking even though you just ate or grazing on food all day without ever feeling satisfied. Some signs you may be eating even if you’re not hungry include grazing on food all day without feeling satisfied, overeating or binge eating, and eating even though you just ate.
Eating to Feel Better
Emotional eating is often a way to self-soothe when you’re feeling down. Likewise, food can be a source of comfort when you’re stressed, anxious, or lonely.
Eating to Cope with Difficult Emotions
Some people turn to food when dealing with tough emotions like anger, sadness, or frustration. Unfortunately, this type of eating can lead to overeating or binge eating.
Eating in Response to Triggers
Certain sights, smells, or tastes can trigger cravings and cause you to eat even if you’re not hungry. This type of eating can be a problem if you’re trying to lose weight or eat healthier.
This is when you eat without paying attention to what or how much you eat. For example, you might eat in front of the TV or while working at your desk. Mindless eating can lead to overeating and weight gain.
Eating for Rewards or Punishments
Some people view food as a reward for good behavior or a punishment for bad behavior. This can lead to unhealthy eating habits and an unhealthy relationship with food. For example, if you’ve ever told yourself you “deserve” a slice of cake after a hard day or that you’ll “skip breakfast tomorrow” as punishment for overeating, then you’ve experienced this type of emotional eating. Rewarding yourself with food can lead to overeating while punishing yourself by skipping meals can lead to unhealthy behaviors like restrictive eating or bingeing.
Anyone who has struggled with weight knows that emotional eating is real. You’ve probably experienced it yourself – stress eating, binge eating, or using food as a way to cope with negative emotions. What you may not know is that there are actually many different benefits to overcoming emotional eating instead of using it as a coping mechanism.
Eight Benefits to Overcoming Emotional Eating
You’ll be Healthier
Emotional eating often leads to weight gain, which can lead to a host of health problems like diabetes, heart disease, and high blood pressure. Overcoming emotional eating will help you maintain a healthy weight and avoid these health issues. Likewise, losing weight will help you prevent these health issues.
You’ll Have More Energy
Carrying around extra weight can be exhausting. Losing that weight will give you more energy to do the things you love. Furthermore, emotional eating stress can cause mental fatigue or brain fog, making it harder to go throughout your day and achieve your goals. Lowering your stress and body weight can easily overcome this.
You’ll Sleep Better
Weight gain caused by emotional eating can lead to sleep problems like insomnia and sleep apnea. It can also lead to anxiety, depression, and other health problems that can further harm your sleep and health. Losing weight will help you sleep better and feel more rested during the day.
You’ll Look Better
Looking better can be great motivation. Losing weight will give you a more youthful appearance and increase your confidence.
You’ll Save Money
Emotional eating often leads to buying unhealthy, processed foods that are expensive and not good for you. Overcoming emotional eating will help you save money by eating healthier, home-cooked meals.
You’ll Have More Time
Emotional eating can take up a lot of time – time that could be spent doing things you love or spending time with loved ones. When you overcome emotional eating, you’ll have more time to do the things you enjoy.
You’ll Feel Better Mentally, Emotionally, and Physically
Emotional eating can take a toll on your mental and emotional health. It can lead to feelings of guilt, shame, and low self-esteem. Overcoming emotional eating will help you feel better about yourself and improve your mental and emotional health. Physically, you will also feel better when you lose weight and become healthier.
You’ll be Happier
When you’re not focused on food and your weight, you’ll have more mental energy to focus on other things in your life that make you happy. You may even find that your relationships improve when food is no longer central to your life.
These benefits are just a few of the advantages of overcoming emotional eating. If you’re struggling with emotional eating or stress management in general, know help is available!
Free Download: 10 Steps to Overcome Emotional Eating eBook and Workbook