Fe e l i ngs

e d i n g Your
Fe

Emotional Eating
Emotional eating refers to eating in response to feelings instead of physical
hunger. Experts estimate that 75% of overeating is caused by emotions. And
the foods we usually choose are "comfort" or “not so healthy” foods.

What’s the connection between mood

and food?

Major life events (such as Food can also be a distraction. But the
unemployment, health problems distraction is only temporary. While
and relationship problems) and you're eating, your thoughts focus on the
daily life hassles (such as a pleasant taste of your comfort food.
stressful work commute, bad Unfortunately, when you're done
weather and changes in your overeating, your attention returns to your
normal routine) can trigger worries, and you may now feel guilt about
emotions that lead to overeating. overeating.

Depression, boredom, loneliness, Eating in response to emotions becomes

chronic anger, anxiety, frustration, a habit preventing us from learning skills
stress and poor self-esteem can that can help us better deal with our
result in overeating and unwanted emotions.
weight gain.
By knowing what triggers our Eating Triggers
Many of us learn that food can eating, we can use better
bring comfort, at least in the short- ways to manage our • Social
term. As a result, we often turn to emotional problems.
food to heal emotional problems. • Emotional
• Situational
When you eat good tasting foods, • Thoughts
such as chocolate, your body
releases small amounts of • Physiological
hormones that can help you feel
better.
 How can I identify eating triggers?

Situations and emotions that For example, at 5. Physiological.

trigger us to eat fall into five a restaurant, Eating in response
main categories: seeing an adver- to physical cues.
tisement for a For example,
1. Social. Eating when particular food, increased hunger
around other people. For passing by a due to skipping
example, eating too much can bakery. Eating may also go meals or eating to cure head-
happen when others with certain activities such as aches or other pain.
encourage us to eat or we eat watching TV, going to the
to fit in. movies or a sporting event, To identify what triggers
etc. excessive eating in you,
2. Emotional. Eating in
4. Thoughts. Eating because keep a food diary to
response to boredom, stress,
fatigue, tension, depression, of feelings of negative self- record what and when you
anger, anxiety or loneliness worth or making excuses for eat as well as what
as a way to "fill the void." eating. For example, scolding stressors, thoughts, or
oneself for looks or a lack of emotions you identify as
3. Situational. Eating be- will power.
cause the opportunity is there. you eat.

Emotional hunger vs physical hunger: How can I tell the

difference?
1. Emotional hunger comes on suddenly; satisfied instantly with the food you crave;
physical hunger occurs gradually. physical hunger can wait.

2. When you are eating to fill a void that isn't 4. Even when you are full, if you're eating to
related to an empty stomach, you crave a satisfy an emotional need, you're more likely to
specific food, such as pizza or ice cream, and keep eating. When you're eating because
only that food will meet your need. When you you're hungry, you're more likely to stop when
eat because you are actually hungry, you're you're full.
open to a variety of foods.
5. Emotional eating can give you feelings of
3. Emotional hunger feels like it needs to be guilt; eating when you are physically hungry
does not.

When eating becomes the main strategy a person uses to manage emotions, then
problems arise -- especially if the foods chosen aren't healthy options. If you eat
when you are not hungry, chances are your body does not need the calories. The
extra calories get stored as fat, and too much body fat can cause some health risks.

Page 2
Emotional Eating
Steps To Managing Emotional Eating
1. Learn to recognize true hunger and when you are eating for non-physical reasons.
Keeping a food record and ranking your hunger from 1-10 each time you put something in your
mouth will help you determine if and when you are eating for reasons other than hunger. You
can use the following hunger scale:
Ravenous Starving Hungry Pangs Satisfied Full Very Full Discomfort Stuffed Sick
1 2 3 4 5 6 7 8 9 10

Waiting to eat when you are at a 1 (ravenous) can lead to overeating, past the point of satisfaction. Eating to the point of being
at a 6 to 10 (full to sick) means that you weren’t listening to your hunger cues and were likely eating for other reasons. The best
time to eat is when you are at a 2 or 3 (starving or hungry). When you’re hungry, food tastes good.

2. Know your triggers. Everyone is different. Usually, by the time you have identified a
pattern, eating in response to emotions or certain situations has become a habit.

3. Learn techniques that help manage emotions besides eating so you can break that habit
or “break the chain”. Learning how to deal with feelings without food is a new skill many of us
need to learn. Make a list of things to do when you get the urge to eat and you're not hungry,
and carry it with you or post it on the refrigerator or cupboard door. When you feel overwhelmed,
you can put off that desire by doing another enjoyable activity. Examples include: taking a walk,
calling a friend, playing cards, cleaning your room, doing laundry, or something productive to
take your mind off the craving -- even taking a nap. See Michele May’s “101 Things To Do
Besides Eat When You’re NOT Hungry” for more ideas.

4. If you really want that comfort food, learn how to be in charge. The key is moderation,
not elimination. Limit the amount of unhealthy foods in the house or control portions. For
instance, if you have a large bag of chips, divide it into smaller containers or baggies and the
temptation to eat more than one serving can be avoided. When it comes to comfort foods that
aren't always healthy, like fattening desserts, remember the first few bites and the last few bites
taste the best. Work on reducing your portion and you won’t feel deprived.

5. Eat a balanced diet. If you're not getting enough calories to meet your energy needs, you
may be more likely to give in to emotional eating. Try to eat at fairly regular times. Include foods
from at least 3 of the 4 main food groups in your meals. Emphasize vegetables and fruits, whole
grains as well as low-fat dairy products and lean protein sources. When you have balanced
meals and snacks high in fibre, fluid and lean protein, you're more likely to feel fuller, longer.

6. Exercise regularly and get adequate rest. Your mood is more manageable and your body
can fight stress better when it's fit and well rested.

Page 3
 Helpful Websites:
Am I Hungry?: www.amihungry.com

HUGS: www.hugs.com

Intuitive Eating: www.intuitiveeating.org

The Center For Mindful Eating: www.tc

me.org
The Beck Diet Solution: www.beckdietsol
ution.com

What If distracting myself isn't enough to keep me from eating?

Sometimes simply distracting yourself from eating and developing alternative habits is not
enough to manage the emotional distress that leads to excessive eating.
To more effectively cope with emotional stress, you might need to try:
• Relaxation exercises
• Meditation
• Individual or group counselling

These techniques help to deal with emotional problems which may be causing you to over-
eat and teach you to cope in better ways. For more information on these, contact your
doctor. He/she can refer you to the mental health counsellor in your doctor’s office.

Remember . . .
If you give in to emotional eating, forgive yourself and start fresh at the next meal. Try to
learn from the experience, and make a plan for how you can prevent it in the future. Focus
on the positive changes you're making in your eating habits and give yourself credit for
making changes towards better health.

As you learn to use better coping strategies and to reduce overeating, remember to reward
yourself for a job well done. We tend to repeat behaviors that have been reinforced, so
reward yourself when you meet your nutrition goals. Buy those clothes, take that vacation, or
get that massage you wanted. By rewarding yourself for a job well done you increase the
chance that you will maintain your new healthy habits.

Adapted from various sources:

Web MD Weight Loss Clinic Features: Eating to feed a feeling, and not a growling stomach, is emotional eating; Emotional Eating (reviewed by
the Department of Nutrition Therapy at The Cleveland Clinic). SOURCES: Brian Wansink, PhD, consumer psychologist; marketing and nutri-
tional science professor; director, Food and Brand Lab, University of Illinois. Jane Jakubczak, registered dietitian, University of Maryland.
American Demographics, July 2000. Physiology & Behavior, 2003. University of Texas. Tufts University. Food and brand Lab, University of
Illinois. Mayo Clinic Weight Loss. Am I Hungry by Michele May, MD.

Produced by the Hamilton Family Health Team Registered Dietitians

10 George Street, 3rd Floor, Hamilton, ON L8P 1C8 905-667-4848 November 2007
 Awareness
Journal

101 Things to Do Besides Eat When You’re NOT Hungry

When you recognize that an urge to eat was caused by a trigger rather than true
hunger, you can choose to do another activity to distract yourself until the urge passes.
Here is a list of 101 ideas to try instead of eating. Highlight those that appeal to you
and add some of your own. Remember, try to choose activities that are enjoyable,
available, and preferably, eating incompatible. Create a “Distraction Box” or drawer
with everything you need to distract yourself and establish a Food Free Zone in a
comfortable area in your home or office that is perfect for just for these moments.

Imagine a slimmer, healthier you * Walk around the block * Call a friend * Make a list of your Top Ten Reasons to
Lose Weight * Read a child a book * Make a To Do list * Dance a little * Plan a vacation * Get a massage * Jot a
thank you note to someone * Go to bed early * Read a great book * Write in your Awareness Journal * Give
yourself a manicure or pedicure * Plan a healthy meal for your family * Surf the Internet * Finish an unfinished
project * Walk your dog * Feel your feelings * Volunteer in your community * Start a hobby * Brush your teeth *
Tape your favorite show to watch while exercising * Take 5 slow, deep cleansing breaths * Practice an instrument *
Balance your checkbook * Plan a party * Say a prayer * Buy yourself some flowers * Do a few sit-ups * Make a
phone call to someone you like * Chop veggies to keep on hand * Set your priorities * Try a new hairstyle * Give a
massage * Write down something you are proud of this week * Clean out a junk drawer * Play a game with your
kids * Try a new route on your walk * Scream! * Plant fresh herbs to use in your cooking * Drink a glass of water *
Kiss someone * Try on some of your clothes * Catch up on your reading for work * Look at old pictures * Rent a
video * Smell the roses * Wash your car * Chew some gum * Plan a “date” for someone special * Swim a few laps *
Read Am I Hungry * Take a hot, soothing bath * Update your calendar * Get it off your chest * Build something *
Check in on an elderly person * Work in your yard * Start your holiday shopping list * Count your blessings * Write a
letter * Fold some laundry * Listen to your inner conversations * Take a nap * Run an errand * Work on your
budget * Take a bike ride * Check your e-mail * Make a positive statement about yourself - repeat often * Give your
dog a bath * Start a project you’ve been wanting to get around to * Send a birthday card * Meditate * Try a healthy
new recipe * Play cards * Set your goals * Freshen your make-up * Hug someone * Rearrange some furniture * Go
take a hike! * Help with homework * Light a fire or some candles * Say “STOP!” out loud * Put your pictures in an
album * Walk around your workplace * Try a new relaxation technique * Talk it over with someone * Get a head
start on your taxes * S-t-r-e-t-c-h * Do a “Honey Do” * Say what’s on your mind * Go pick up your mail * Straighten a
closet * Think * Do something nice for someone anonymously * Check the stock market * Plan a romantic
encounter * Clean out a files * Tell someone how you really feel * When you become truly physically hungry, eat!

Copyright© 2005 Michelle May, M.D. www.AmIHungry.com