Food was so simple when we were kids — we ate when we were hungry and stopped when we were full but as we get older, we often use food in a different way: We stress eat and our food consumption is often based on our emotions. We eat when we’re happy, sad, lonely, anxious and even just plain bored. Who hasn’t polished off leftovers just because they were, well, there?
We all eat a little too much from time to time, but eating in response to feelings rather than hunger can harm your health, both physically and psychologically. Many of us will eat more when emotions are the driving force, yet food provides only temporary relief. Once your spoon hits the bottom of that pint of cookies ‘n’ cream, the feelings remain — along with a hefty serving of guilt for eating too much.
Here’s how you can kick the emotional eating habit, and recognise and respect your body’s real hunger cues:
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Before you reach for that jumbo bag of chips, freeze — and ask yourself these questions:
Am I really hungry? Sometimes, just pausing for a few minutes allows the urge to pass.
Have I had enough to drink? Often we mistake thirst for hunger.
Will I truly savor this food? If you’re eating out of emotion, chances are you’ll feel guilty.
Eating every 4 to 5 hours throughout the day keeps your blood sugar levels steady and helps you feel full. In turn, you’ll find you have more strength to fight off those urges.
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You hear it all the time, and for good reason: It works! Write down what you eat, noting your mood and rating your level of hunger each time. By keeping track, you stay accountable and can identify situations in which you’re more prone to emotional overeating.
Even just a 15- or 20-minute walk can relieve stress and put you in a more positive mindset to make healthy choices.
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Research shows that sleep deprivation can increase hunger by decreasing levels of leptin, the hormone responsible for sending the “I’m full” signal from your stomach to your brain. You’ll also be less tired and have more resolve to resist the urge to grab foods for comfort.
Whether it’s with friends, an online community or health professional, talking about your eating habits can help you to stay on track. Check out the Singapore Nutrition And Dietetics Association to find a registered dietitian in your area.
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When you feel a binge coming on, try the “three-food interference” strategy for damage control. Before digging into the high-calorie food, first eat three (yes, three) of these healthy, low-cal options:
• 1 cup baby carrots
• 1 apple
• 1 orange
• Half a grapefruit
• 6 oz nonfat light yogurt (plain or flavored)
• 1 cup cherry tomatoes
• 1 sliced cucumber
• 1 bell pepper
• 2 cups chopped lettuce with 1 Tbsp low-cal dressing
Most of the time this will be enough to quash the urge — or at least fill you up a bit so you eat less of the “treat.”
Paint your nails, phone a friend, tidy up the house, go for a walk, dance to your favourite music…whatever it is, just don’t give in to your cravings. Over time, the steps you’ve learnt above will help you to successfully fight the desire to binge and keep you from stress eating.
(Text by Joy Bauer, Woman’s Day (Bauer) / Additional Reporting by Natalya Molok)