Understanding emotional eating

The majority of people who embarked on a weight loss journey more often then not will find themselves back at square one. Losing weight can be a monumental achievement, but for many, the real challenge lies in keeping it off for good. If you've experienced this frustration of dieting or struggled to maintain your weight loss despite your best efforts, then you'll want to read on. Understanding why we turn to food for comfort in times of stress and learning how to change those habits is key to achieving lasting success on your wellness journey.

Our modern lifestyles where stress seems to be our constant companion, will have many of us turning to food for comfort. Whether it's a tub of ice cream after a tough day at work or reaching for snacks during moments of boredom, eating has become a coping mechanism for dealing with the pressures of modern life. However, while it may provide temporary relief, relying on food as a crutch can lead to a cycle of unhealthy habits that are difficult to break. I wrote this blog for those of us that are in this exact same situation and wanted to touch on the best approaches to get out of it.

The Comfort of Food

Food has always been more than just fuel for our bodies; it's deeply intertwined with our emotions and social experiences. From childhood, we're taught that treats are a reward for good behaviour, and celebrations are marked with feasts. As we grow older, this association between food and comfort becomes even stronger. Smart food manufacturing companies have jumped on this and with the help of some very smart food technologists (scientists) create foods with tastes, smells, and textures that appeal to our senses. Merely contemplating certain fast foods that we once enjoyed can trigger the release of serotonin. Serotonin plays a crucial role in regulating mood, appetite, and sleep, among other functions. It's often associated with feelings of well-being and happiness. While serotonin itself is not directly involved in the operations of fast-food companies, there is an indirect relationship between serotonin levels and fast-food consumption.

Fast food, often high in fat, sugar, and salt, can affect serotonin levels and neurotransmitter activity in the brain. Some studies suggest that consuming high-fat or high-sugar foods can temporarily increase serotonin levels, leading to feelings of pleasure and satisfaction. This is part of the reason why fast food can be so appealing and addictive to some people.

In this context, while fast food companies themselves are not directly manipulating serotonin levels, their products can have an impact on the brain chemistry of consumers, influencing mood and behaviour. This can contribute to the cycle of craving and consumption of fast foods.

Stress and Emotional Eating

In times of stress, our bodies release cortisol, which can trigger cravings. These foods provide a quick boost of serotonin, the feel-good neurotransmitter, temporarily soothing our frazzled nerves. However, this relief is short-lived, and over time, relying on food for comfort can lead to poor nutrition habits, weight gain and a host of health problems and even depression.

The Vicious Cycle

What begins as an occasional indulgence can quickly spiral into a habit. Emotional eating can become a way to numb difficult emotions or fill a void in our lives. The more we turn to food for comfort, the harder it becomes to break free from its grip. This cycle can feel overwhelming, trapping us in a pattern of unhealthy behaviour.

The Importance of Change

Breaking free from emotional eating may not be easy, but it is not impossible. Why would we want to break the habit?

·       Improved Health: Overeating can lead to weight gain, obesity, and related health issues such as diabetes, heart disease, and high blood pressure.

·       Enhanced Emotional Resilience: Learning to cope with stress and difficult emotions without relying on food can build emotional resilience. Instead of using food as a crutch, we develop healthier coping mechanisms such as exercise, meditation, or seeking support from friends and family.

·       Freedom and Empowerment: Breaking free from the cycle of emotional eating gives us a sense of empowerment and control over our lives. Instead of feeling trapped by our habits, we become the architects of our own health and happiness.

Some Tips for Breaking the Cycle

Changing deeply ingrained habits takes time and effort, but it is achievable. Here are some strategies to help you break free from emotional eating:

·       Mindful Eating: Pay attention to your body's hunger and fullness cues. Eat slowly, savouring each bite, and notice how different foods make you feel.

·       Find Alternative Coping Mechanisms: Discover activities that soothe and comfort you without involving food. Whether it's going for a walk, practicing yoga, or indulging in a hobby, find what works for you.

·       Seek Support: Don't be afraid to reach out for help if you're struggling to break free from emotional eating. Whether it's talking to a friend, joining a support group, or seeking professional guidance, support can make a world of difference.

·       Practice Self-Compassion: This is a big one. Be kind to yourself on this journey. Changing habits is hard, and setbacks are a natural part of the process. Treat yourself with the same compassion you would offer a friend facing a similar challenge.

Breaking the cycle of emotional eating is a journey, not a destination. It requires patience, persistence, and a willingness to embrace change. But by taking small steps each day and nurturing a positive relationship with food and yourself, you can reclaim control over your eating habits.

George Georgiades | Coach & Trainer