Scientist Macht, in his research, has observed an increase in “hedonic eating” in the style of eating foods that are considered to be healthy or consuming foods that are thought to be healthy during joy and happiness. Dietitian İpek Ağaca Özger gave information about the subject.
Emotional eating is accepted as a psychological support in coping with negative emotions. However, difficulties in identifying or perceiving emotions can trigger “binge eating” attacks. While individuals are experiencing their emotions intensely, if they have difficulty in determining what their emotions really mean, they may think that they cannot cope with this emotional state and take it easy. If individuals have difficulty in expressing their feelings, they may exhibit avoidance behavior by distracting their attention from the uncomfortable situation they are experiencing. I often observe this behavior pattern in my clients. Instead of dealing with negative emotions; they can turn to “eating”, which is the easiest and most enjoyable activity for them. Instead of eating when my clients feel such feelings; I recommend activities such as doing sports, doing a hobby you love, walking outdoors listening to music, walking, doing handicrafts, reading books, doing puzzles. It works very well…
What do obese people usually eat when they are unhappy?
Some studies have shown that obese people turn to eating sugary foods such as ice cream to reduce their unhappiness. Depressive symptoms are common in obese individuals. The tendency of obese individuals to eat food in this way has been interpreted as a coping method they use to reduce their negative emotions.
Do We Mask Our Stress With Food?
Another approach in which the effect of stress on emotional eating is discussed is the “masking hypothesis”. This hypothesis suggests that eating can hide negative emotions because it is easier to deal with the displeasure caused by over-satisfaction than to deal with the stress caused by more serious problems.
What emotions make us eat less?
Scientist Mehrabian has studied the relationship between the amount of food intake and different types of emotions. According to this study, excessive food intake was associated with feelings of distress, depression, and fatigue, while small amounts of food intake were associated with feelings of fear, tension, and pain.
We Prefer Healthier Foods When We’re Happy
Researcher Lyman has shown that while there is a tendency towards healthy food intake during positive emotions, there is a greater tendency towards harmful food intake during negative emotions.
Some researchers have reported a strong association between more positive mood and higher daily consumption of fruits and vegetables.
How can we control emotional hunger?
In order to control or completely eliminate emotional eating behavior, it is necessary to notice this behavior first. Then, the triggering emotions and thoughts that lead to emotional eating behavior should be understood. If the need to eat arises at what stage, in which event or with the emergence of which emotion, a road map is drawn accordingly. At this stage, you should definitely work with a Clinical Psychologist.
If the ability to manage negative emotions is developed, the person will be prevented from escaping from these emotions and turning to foods to relax in different ways. Since learning to cope with negative emotions requires a process, sports, yoga or alternative activities suitable for the person’s interest will help instead of food for emotional relief in this process. And of course, it is very important that this form of behavior becomes a habit.
Keep a Nutrition and Emotion Diary
I recommend people to keep a nutrition diary in order to realize the extent of emotional eating and to determine the nutritional status during the day. I want him to write down all the foods he ate and drank from the time of departure in the morning until the time of going to bed for 3 days, 5 days or 7 days, together with the amount and time; In this way, I can have better knowledge about the nutrition of the person. In fact, in the nutrition diary, the person can take notes on their feelings. For example, “I’m sorry”, “it’s too much”, “actually I wasn’t hungry but I ate”, etc. This diary should be studied by both the Dietitian and the Psychologist.
If you are a person who often experiences situations such as “emotional eating”, “binge eating”, you should definitely get the support of a Dietitian, Endocrinologist and Psychologist. It is possible to get rid of such nutritional behavior disorders, which can be treated with teamwork; as long as you realize the situation and take action!
Start coloring your life by coloring your diet!
When You Eat Color, You Will See That Your Life Will Also Be Colored!