How to stop binge eating from stress?
Eating food to relieve stress does not relieve stress. Moreover, frequent overdrinking and eating can lead to weight gain. How can I get rid of this bad habit?
I think that sometimes running from stress to food is something that many people experience. Have you ever encouraged yourself with ice cream at the end of a tough day, or grabbed a French fries on a friend's plate while complaining about your worst date? However, if you always deal with it that way, you will lose control. If you're always running away from food when you feel negative, get rid of that habit now.
Why do you eat under stress?
I eat food when I'm stressed or emotional because I think it can change my discomfort for the better. Sometimes it's a conscious decision, but most of the time it's an unconscious reaction to negative emotions. What works depends on the person, but there is no doubt that eating something will ease your feelings.
Is it because the body is hungry for food? Or is it emotional?
There are several ways to tell if you want food from stress and other emotions, or if you are really hungry.
Hunger from emotional things comes suddenly. When you suddenly want to eat nachos and start to feel stress, you immediately feel hungry. On the other hand, if you are really physically hungry, you will feel hungry slowly. As you gradually feel hungry, you also have time to ponder what to eat, and you can choose healthy and healthy foods to satisfy your hunger.
When you want food due to stress, you usually want something sweet, high in fat, or high in calories. Most of the time, I think of what I want to eat. (For example, instead of "I want to eat chocolate", it says "I want to eat Fred's Diner's triple fudge cake in 6th Street!") If your body really wants it, you should want anything. If you're trying to choose food to satisfy your physical hunger, you'll be able to choose a better diet than when you're looking for food because of the stress of hunger.
In the case of physical hunger, if you can eat until the 8th minute of your stomach, you will be signaled that you have fully filled your stomach and your body will stop eating. However, in the case of emotional hunger, the signal is often ignored, resulting in overeating and regret.
<How to deal with stress-induced appetite>
Keeping a Food Diary: Keeping a Food Diary is a good way to find out what stress can cause your appetite. Record how hungry you feel at ranks 1-10 each time you have an appetite, and at the same time record your feelings.
Be honest with your feelings: You know best that you eat because of emotional changes, so let's admit that first. You can be angry, lonely, or bored. It may not feel good, but it's not dangerous in itself and you don't have to force yourself to correct it.
Control your emotions well: Escaping food every time you feel stressed is evidence that you are not dealing well with your emotions. When you feel stressed, ask yourself: "What's the worst thing that can happen if you don't eat now?" It can be even more stressful to not eat, but it's too soon. Take good care of yourself and find a way to diverge other than eating.
Find an alternative to eating: Take a moment to face your own feelings and find a solution. List what you can do other than eating, such as walking, listening to music, or meditating.
Learn from bad habits: People who eat when they are stressed believe that they can only emanate that way. The same goes for other bad habits, but it's easy to get rid of food before you think about it. Learn from that habit and practice so that you can diverge in ways other than eating.
Wait for it to subside: If you eat from stress, I think that if you don't eat it, your appetite will increase steadily. If you wait for your feelings to subside, you will be surprised that your appetite will subside. Instead of eating as you desire, let yourself wait a few minutes for your feelings to subside.
Make time to be kind to yourself and face yourself when you eat under stress. If these methods do not work, we recommend that you seek medical attention or counseling.
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