Welcome back to another night here in Carol's Corner. Glad you decided to spend some time with me. I would like to thank all my reader's who read my latest blog. I had 84 visitor's, 126 views , and reader's from 7 different countries. That is just so awesome. I thank you for your support and hope you continue to find Carol's Corner to be a blessing. This place and my Facebook group ” Carol's Inspiration Station ” have become an integral part of my life. I am still amazed that I am able to have such an impact on people's lives, people I have never met. It is an honor and blessing to do so. Nothing I have ever done in my life, has been as rewarding and fulfilling as what I am doing to help people navigate the journey we all find ourselves on. It is such a blessing to have found my true calling in life, especially at 64 years of age. I believe God led me to this place in time, and is guiding me along the way.
My picture today was taken at Olive Garden where we were having a family get together. Needless to say, it wasn't a low cal meal. That's why in yesterday's post, I said I was going to restart my eating program on Monday. I did two workout's though, a three mile one in the morning, and a two mile one this evening. I love this dress. It makes me feel young and flirty. If I remember correctly it is an “Elle” design. Bought it last fall.
And of course, I have to coordinate my FiBit. I made the jewelry I am wearing with this outfit. It picks up quite a few of the colors in the floral print.
Tonight we are going to have another discussion on emotional eating. It seems to be something that affects many people in our journey to health and wellness. It looks like this is going to be long, so we will just get started tonight and continue for at least another day. To begin this study we are going to be using material from Helpguide.org, titled” Emotional Eating: How To Recognize And Stop Emotional Eating”.
We don't always eat simply to satisfy hunger. We also turn to food for comfort, stress relief, or as a reward. Unfortunately emotional eating doesn't solve emotional problems. Actually it usually makes you feel worse, which then leads to more emotional eating. Afterwards not only does the original emotional issue remain, but then you also feel guilty for overeating and it just becomes a vicious cycle. Learning to recognize your emotional triggers is the first step in breaking free from food cravings and compulsive overeating, and changing the habits that have sabotaged your diets in the past.
UNDERSTANDING EMOTIONAL EATING
If you've ever made room for dessert even when you're already full or dove into a pint of ice cream when you're feeling down , you've experienced emotional eating. Emotional eating is using food to make yourself feel better-eating to fill emotional needs rather than to fill your stomach.
Using food from time to time as a pick me up, a reward, or to celebrate isn't necessarily a bad thing. But when eating is your primary coping mechanism–when your first impulse is to open the refrigerator whenever you're upset, angry, lonely, stressed, angry ,or bored–you get stuck in a unhealthy cycle where the real feeling or problem is never addressed.
Emotional hunger can't be filled with food. Eating may feel good for the moment, but the feelings that triggered the eating are still there. And you often feel worse than you did before, because of all the extra calories you consumed. You beat yourself up for not having more willpower. Compounding the problem, you stop learning healthier ways to deal with your emotions, you have a harder and harder time controlling your weight, and you feel unceasingly powerless over food and your feelings.
ARE YOU AN EMOTIONAL EATER?
1) Do you eat more when feeling stressed?
2) Do you eat when you're not hungry or when you're full?
3) Do you eat to feel better( to calm and soothe yourself when you're sad, mad, bored , anxious, etc)?
4) Do you reward yourself with food?
5) Do you regularly eat till you've stuffed yourself?
6) Does food make you feel safe? Do you feel like food is your friend?
7) Do you feel powerless or out of control around food?
THE DIFFERENCE BETWEEN EMOTIONAL HUNGER AND PHYSICAL HUNGER
Before you can break free from the cycle of emotional eating, you first need to distinguish between emotional and physical hunger. This can be trickier than it sounds, especially if you regularly use food to deal with your feelings.
Emotional hunger can be powerful. As a result it can be easy to mistake for physical hunger. But there are clues you can look for that can help you tell emotional and physical hunger apart.
1) EMOTIONAL HUNGER COMES ON SUDDENLY. It hits you in an instant and feels overwhelming and urgent. Physical hunger on the other hand comes on more gradually. The urge to eat doesn't feel as dire or demand instant satisfsction(unless you haven't eaten for a very long time).
EMOTIONAL HUNGER CRAVES SPECIFIC COMFORT FOODS. When you're physically hungry, almost anything sounds good-including healthy stuff like vegetables. But emotional hunger craves fatty foods or sugary snacks that provide an instant rush. You feel like you need cheesecake or pizza and nothing else will do.
EMOTIONAL HUNGER OFTEN LEADS TO MINDLESS EATING. Before you know it, you've eaten a whole bag of chips or an entire pint of ice cream without really paying attention or fully enjoying it. When you're eating in response to physical hunger, you're typically more aware of what you're doing.
EMOTIONAL HUNGER ISN'T SATISFIED ONCE YOU'RE FULL. You keep wanting more and more, often eating till you're uncomfortably stuffed. Physical hunger on the otherhand, doesn't need to be stuffed. You feel satisfied once your stomach is full.
EMOTIONAL HUNGER ISN'T LOCATED IN THE STOMACH. Rather than a growling belly or a pang in In your head, you feel your hunger as a craving you can't get out of your head. You're focused on specific textures, tastes and smells.
EMOTIONAL HUNGER OFTEN LEADS TO REGRET, GUILT, OR SHAME. When you eat to satisfy physical hunger, your unlikely to feel guilty or ashamed because you're simply giving your body what it needs. If you feel guilty after you eat, it's likely because you know deep down it's not for nutritional reasons.
EMOTIONAL HUNGER VERSUS PHYSICAL HUNGER
A),Emotional hunger comes on suddenly.
B) Physical hunger can wait.
A) Emotional hunger feels like it needs to be satisfied instantly.
B) Physical hunger can wait.
A) Emotional hunger craves specific comfort foods.
B) Physical hunger is open to options-lots of things sound good.
A) Emotional hunger isn't satisfied with a full stomach.
B) Physical hunger stops when you're full.
A) Emotional eating triggers feelings of guilt, powerlessness, and shame.
B) Eating to satisfy your hunger doesn't make you feel bad about yourself.
So we are going to end here tonight. Tomorrow we will continue on and give you tips on how to stop emotional eating. I hope you are going to find this mini series helpful to your journey. Remember you are important. Believe in yourself. Stay strong, stay focused, and get up and move. Till next time, God Bless.