Stop

“Stop trying to fill the emptiness inside you with food.” (Karen Salmansohn)

Being mindful of what you eat is important when following a diet to lose weight. It’s common in today’s society to see people eat simply to relieve stress or to deal with unpleasant emotions such as sadness, loneliness, or boredom. Identifying what makes you feel hungry can help aid in what you eat.  Many of us have struggled with emotional eating and have learned to break free from the cycle to create a happy and healthy relationship around food.  Here are the differences between emotional eating and physical hunger. What can you do to be more mindful of what you eat?

Emotional eating occurs when you eat food to fulfill your emotional needs instead of your physical needs. You might order a pizza when you’re bored or reach for the pint of ice cream when you’re feeling depressed. This kind of hunger tends to start suddenly, can only be satisfied when you feel full, and is felt mostly in your head. Eating may feel good in the moment, but the feelings that made you want to eat are still there. It’s important to identify these emotions and find a healthy way to address them such as by going to therapy, eating mindfully, or actively working towards bettering yourself.

Physical hunger is your body telling you that it needs nutrition. It’s easy to notice because it starts gradually and is often felt from within your stomach. Compared to emotional eating, you’re usually open to a variety of foods instead of being fixated on only one type. Eating a normal amount of food is often enough to take care of your physical hunger. This can include eating nutritious foods that provide your body with the fuel it needs to do what is necessary.

 

Here are four ways to spot the difference between an emotional desire for comfort and a genuine need for nourishment. The good news is that with practice you can become an expert at decoding the meaning behind your food cravings:

 

Emotional Eating vs. Physical Hunger

Am I eating in response to physical hunger (rumbling stomach or low energy) or am I feeling scared, frustrated, overwhelmed or happy?

 

Test: Ask yourself, "How physically hungry am I on a scale from 1-10 (1=starving, 5=satiated 10=stuffed)?" If you are a 1-5, it's likely that you do need something to eat. If so, that is okay. If you answer 6-10, it's likely that food isn't going to help a bit.

 

Fix: Try eating a Mandarin orange. They are a great food to help curb emotional eating and to de-stress. It is easy to peel and the segments are perfectly portioned to mindfully eat one at a time. The sweet flavor is satisfying and research has shown that citrus aromas can be calming. Also, a Mandarin orange gives a little boost of vitamin C, just what you need when stressed or emotional.

 

Lifelong vs. Transient

 

Am I building a healthy relationship with food vs. anxiety, guilt, or fear?

 

Test: Before you eat, ask yourself how you will likely feel a minute after you finish this bite of food. If a negative emotion springs to mind, take a pause. Too often we wait until after we eat to check in with the emotional impact of what we consume.

 

Fix: Mindful eating can help you build a healthy and balanced relationship with food. Use the 5 Ss of mindful eating no matter what you are eating 1) Sit down 2) Slowly Chew 3) Sense -- taste, smell, listen 4) Savor -- enjoy 5) Smile (pause before taking another bite). Remember it’s okay to eat the foods you love, as long as you do it mindfully.

 

 

Nutritious vs. Palatable

 

Am I choosing nutritious rich foods or sugary, fatty salty foods?

 

Test: A truly hungry person will eat a large range of foods that will quickly quiet a rumbling stomach. Someone with an emotionally driven craving often only craves a specific type of food or taste -- not just chocolate, but chocolate with caramel. If only a salty snack will do, it's likely that this is an urge for comfort.

 

Fix: It's important to keep good tasting, healthy snacks handy. Often, people keep diet foods around that are bland and don't taste good. Kick up the taste of vegetables with hummus, sprinkle yogurt with some nuts, drizzle chocolate on berries, or add a dash of spice to your vegetable soup.

 

Satisfaction vs. Relief

 

Do I want to eat for energy to fuel my body to make it through the day, or am I looking for relief or a sense of safety/security?

Test: Place your hand on the part of your body that needs attention. Does it go to your stomach because it is rumbling? Or, does it go to your brain that feels dull and bored?

 

Fix: Aim to satisfy the part of your body that your hand rests on. If your brain is bored, give it some mentally stimulating material. If your hand traveled to your shoulders, lift and release your shoulders five times to relax your muscles. If it lands on your stomach, mindfully choose a nourishing food.

 

“Don’t allow a problem you’re having with a person to become an eating problem. Stop trying to stuff down your feelings with food” (Karen Salmansohn)[i]

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[i] Sources used:

·        “Emotional vs. Physical Hunger: 4 Ways to Tell the Difference” By Jada Blitz

·        “The Difference between Emotional and Physical Hunger” by Blue Tree Health

·        Emotional vs. Physical Hunger: 4 Ways to Tell the Difference” by Susan Albers