For as long as I can remember, I’ve struggled with emotional eating. Everytime I felt anxious, stressed, overwhelmed or bored, I turned to food for comfort. Without realizing, I started eating my way out of any kind of negative emotions.
However, the feeling of guilt, shame and regret that followed after a bine episode started taking a toll on my mental health. With my clothes becoming tighter and double chin chubbier, it hit me – my unhealthy lifestyle was starting to catch up with me.
This was my reason to start fixing my habits. I had to turn things around, switch up my diet, and work on my fitness to be mentally and physically fit. Doing full body workouts, and keeping my exercises fun really helped and kept me going as well.
But all of this took a lot of work. And today, I proudly share the story of how I overcame my emotional eating so you don’t make the same mistakes I did.
Understanding Emotional Eating
After watching tons of YouTube videos and reading case studies, I realized that emotional eating is way of reacting to emotions rather than hunger. Many people develop this habit over the years, no matter how fit or unfit they are.
This leads to weight gain, health problems and even mental health issues. Yet, there are people who still weigh the same, even if they overeat.
According to a study on emotional eating and weight regulation, people who don’t gain weight after constant emotional eating, start other compensatory behaviors. This includes physical activity, being mindful with diet and trying out other stress management techniques.
The Turning Point
As I researched more, I realized that my unexplainable eating habits weren’t about self-restraint. They were about my emotions and mental health – and this was where things started changing. I’d feel guilty, shameful and even resentful within myself because of this constant cycle.
I knew I needed a different, healthier way to deal with my emotions. And this is when I addressed the actual problems that led to my eating habits.
The First Steps to Change
The first step was to acknowledge that all of this stemmed from emotional irregulation. To cope with this, I started a food journal, keeping a list of what I ate at every hour and how it made me feel.
This allowed me to understand why I was eating, and how the food impacted my emotional and mental well-being.
Incorporating Exercise
Another important thing I learned was that exercise and mental health is linked with one another. This means that you need to workout for emotional stability and mental wellbeing.
Not only does working out help you shed extra pounds, it also helps you manage anxiety and stress levels. It gives you a positive way to release negative emotions, helping you cope in a better and healthier way.
I began my fitness journey by practicing regular exercise into my routine. I enjoyed activities, like walking and swimming. This not only helped me manage my weight but also served as a positive outlet for my emotions.
Mindful Eating Practices
I also started becoming more mindful about what I put in my body, without really compromising on the taste. The study suggests that mindfulness with nutrition helps you become more conscious of your hunger. This supports you in choosing to eat only when you’re hungry, not bored.
I learned to pay attention to my body’s signals and distinguish between physical hunger and emotional hunger. This practice involved eating slowly, savoring each bite, and avoiding distractions like TV or smartphones during meals.
Alternative Coping Strategies
Another significant insight from the studies was the use of alternative coping strategies to manage stress and negative emotions. Cognitive Behavioral Therapy (CBT) techniques, such as thought records and cognitive restructuring, proved to be incredibly helpful. I also turned to activities like journaling, meditation, and sight-seeing as nature calmed my nerves. I spent time with friends and family to cope with stress.
Another important key factor of the study is that alternative strategies can help manae stress and negative emotions. This includes Cognitive Behavioral Therapy (CBT) techniques such as thought records and cognitive restructuring, proved to be incredibly helpful.
I also turned to activities like journaling, meditation, and sight-seeing as nature calmed my nerves. I spent time with friends and family to cope with stress.
Addressing Health Concerns
Something that frightened me was the way my emotional eating affected my health. Research shows that emotional eating is linked with obesity, diabetes and cardiovascular diseases.
By going for a healthier lifestyle with consistent exercise and a balanced diet, I was able to overcome my fears. This also pushed me to find better alternatives for dealing with my negative emotions instead of turning to food as my coping mechanism.
The Role of Support
You just can’t do everything all by yourself. The support of my family, friends and counselors helped me take back control of my life. I felt motivated bring positive changes into my life after talking to people who’d gone through similar experiences.
Conclusion
It’s not easy to overcome emotional eating. But with the right support and strategies, you can do it! You need to understand the triggers and emotions making you want to eat – this helped me a ton.
In addition, going for regular exercise, being mindful about what you eat, and having a healthier coping mechanism can help you overcome the need to turn to food in times of emotional stress. You need to be patient and to believe in yourself, to give yourself time to actually see the changes.
I am still on my way to being better and healthier. But I know that every step I take, is taking me to a more balanced and fulfilling life ahead. If you struggle with emotional eating, know that you are not alone and that with dedication and support, you can overcome it and lead a healthier, happier life.
