If you find that you are comfort eating more these days, Emmet from Rushe Fitness has some helpful guidance to build a more healthy relationship with food.
For some people, cravings for certain types of food seem to arise when they are in a place emotionally, where they are vulnerable.
It may happen consciously or unconsciously, but the urge to eat will get stronger as these emotions arise and get stronger.
There are differing types of things that can cause these emotions to occur and they are usually a form of stress on our mind and body.
Stresses such as:
- Financial stress
- Relationship stress
- Workplace stress
- Health issues
- Fatigue and burnout can also have an effect.
You may recognise one or all of the above due to the current Lockdown we are all in and have been in for the past year.
This combined with being in the house more than normal can lead to a situation where comfort eating is becoming part of your daily routine.
With emotional eating, we need to look at what the actual triggers are that are causing the problems and take steps to address these.
Once you know ‘WHY’ you are eating for comfort, then you can look at how to solve the issue.
So, yes, be mindful of what you are eating, but look at the times when the binging happens and take note of how you were feeling at those times and what set off the urge to eat.
Once these issues have been addressed, the cravings and weight loss issues can be addressed also.
When it comes to emotional eating, it isn’t as simple as saying;
‘If you want it bad enough’ or ‘All you have to do is….’
Like you see when look at some of the Instagram ‘Fitspo’ accounts that are around at the moment They would have you believe that wanting it is enough.
But it isn’t.
When you go though the list below, you will have an idea of what may be causing your comfort eating and you may find a way to help yourself to beat it.
De-stressing is very important right now, as we all are under stress whether we realise it or not.
If stress contributes to your emotional eating, try and find ways to de-stress like some of the tips below.
- Meditation apps,
- Relaxation techniques like breath work,
- Sensory tools like stress balls,
- Get your partner to give you a massage,
- Read a book and shut off all electronic devices.
Whatever works for you to relax and de-stress, do more of that.
Are you hungry or bored?
Are you really hungry, or are you just bored or stressed?
If you ate just a few hours ago and aren’t showing signs of actual hunger, you’re probably not really hungry.
When situation like this arise, take some time before you start eating and give the craving time to pass.
Go for a walk, read a book, drink a large glass of water or some coffee, get out of the house and occupy yourself some other way than going to the fridge of cupboard.
Keep a food diary.
A food diary is something that I mention frequently in my articles. It is simply the best way to hold yourself accountable for what you put in your mouth.
Write down what you eat, how much you eat, when you eat, how you’re feeling when you eat and how hungry you are.
This will give you a better idea of what sets off your comfort eating, how you were feeling when it happened and you will get a better idea of why it happens.
If people don’t know that you are trying to add changes to your life, they won’t be able to support you.
So, let them know that you are starting and ask for support.
You would be surprised at how people can hamper your goals with comments and behaviour that will put you off.
This is easily nipped in the bud straight away by telling them to support you or stay clear while you tackle your new goals.
Take away temptation.
Another tip I regularly give to my Rushe Fitness and Habi-Fit members.
Don’t keep supplies of comfort foods in your home if they’re hard for you to resist.
If they are not there, you can’t eat them.
Also, don’t go food shopping when tired, hungry or stressed, because you will just buy things that you eat when you are stressed.
If it’s already in the house, throw it out and don’t use your family, friends or partners as an excuse to keep them around.
Don’t deprive yourself.
Do not aim for 100% when trying to balance things, you WILL FAIL due to trying to live like a monk.
Instead, aim for 90%.
This will give you some leeway throughout the week to have a ‘free meal’ where you can eat what you like guilt free and as it is planned, you are less likely to feel the need to binge after.
Do not beat yourself up about setbacks with your diet or comfort eating during the current situation.
Everyone falls off the wagon.
Everyone makes mistakes.
The important thing to remember is that you have to have a healthy relationship with food first. Once that is in place, and you can manage your ability to be around the foods you like without using them for comfort, the weight will take care of itself.
If you would like to join us and get in shape from home this March;
Our Habi-Fit program has been helping busy women to stay in shape and keep fit and healthy from home all through 2020 and 2021.
We are starting our March kickstart today, and you can sign up now through the link below.