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4 Tips for Emotional Eating
This question comes from Hana in Belgium…
What do you recommend for EMOTIONAL EATING?
Are you eating when you aren’t really hungry? Are you stressed, lonely or hungry for something else: love, affection, sleep, quiet time, space, clarity?
The trap of emotional eating is compelling and tricky, precisely because when we think of nourishing ourselves, we most often think of food. However, often what we really need is something else.
Many of my clients working to reach and maintain their ideal weight state that emotional eating is their #1 challenge. Here are a few tips to help keep you on the right track.
Ask yourself all 4 of these questions before you decide to eat:
1. AM I REALLY HUNGRY?
Sounds simple, but take a moment to close your eyes and feel into your body. How would you rate your hunger on a scale of 1-10? Don’t eat until you reach a 7 or 8 on the hunger scale.
Then, ask yourself…what are you really hungry for? Tune in to ask your body what it really needs instead or reaching out of habit. What would most satiate you right now? Are you craving a big bowl of greens or brown rice/quinoa – more comfort food? Or maybe you are needing some meat, eggs, something denser? Begin to build the muscle of intuition by taking the time to develop a conversation with your body.
2. AM I THIRSTY?
Often we mistake hunger for thirst. Many of us are inadvertently thirsty and not realizing that we are dehydrated. Drink at least 1/2 your body weight in ounces of water each day. (140 lb. = 70 oz. of water) When our body is running optimally, we are not as hungry.
3. AM I LONELY?
Loneliness is one of the biggest drives towards overeating. We naturally turn to food to nurture and nourish ourselves. It is the most obvious way to fill ourselves up. However, when we are lonely, what we are actually craving is a little personal interaction, intimacy, love, friendship, someone to share your life with. Human connection is one of our most basic needs!
LONELINESS vs. ALONENESS
If your answer is “YES”…first ask yourself what you can do in this moment to be there for yourself? How can you show up for yourself? Listen to yourself? Honor what you need? When we learn how to be our best friend and ‘date ourselves first’ we take the pressure off of someone else to fill us up. That nagging hole inside is filled up and overflowing. This is the difference between “Aloneness” and “Loneliness”.
Surround yourself with people who inspire and uplift you. Focus on building strong friendships with people you admire. If this is a struggle for you…pick a couple people you look up to or value who they are and how they move in the world. Reach out to them to connect, have a coffee and strike up a friendship. Building a strong community of like-minded people enhances the quality of our life in every way.
4. AM I TIRED?
Food is usually our default for how we choose to nourish ourselves. You might just be depleted energetically and emotionally. You might need to take a nap, get more sleep every night, receive physical affection and deepen your self-care. There are many ways to feed yourself: get a massage, acupuncture, go to yoga, lay down for 15 min. quiet time (yes…train your partner and your kids that mommy needs 30 min. a day alone time).
If after asking these 4 questions, you indeed decide you are hungry…ask yourself what food you really NEED right now. What is your body asking for?
MINDFUL EATING
- Prepare food for yourself whenever possible! The act of preparing + nourishing ourselves is one of, if not “the” greatest acts of self-love and every cell will radiate in happiness of you showing for, investing in and loving yourself.
- When you eat…take a seat! SIT DOWN! Highly underrated for exponentially increasing pleasure in your dining experience…also, much better for the digestion and assimilation process.
- Give thanks. Connect to the food you are about to eat. See it. Smell it. Notice the kitchen and people who prepared it. Give thanks for the nourishment you are about to enjoy and all the hands that worked to get this food to your table.
- Take your time when you eat! Pause between bites. BREATHE! Put down your fork between every bite.
- Have a meal with other people and enjoy the company and conversation.
- If you eat by yourself, turn off the TV. Eat in silence, paying attention to your food.
ENJOY! Please leave a question or comment + let us know how you handle emotional eating.
Your story is someone else’s glory. Please, share your tips with us!
Love,
Ashley
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Great Video from a beautiful Yogi on emotional eating. I believe on of the silent saboteurs of feeling radiant in our body. She offers some tips to bring clarity and consciousness into your body and life.
Great tips Ashley, I will share this video on our website. I think emotional eating is one of the subconscious saboteurs that stand in the way of most of us feeling amazing in our bodies. When we aren’t making conscious choices about our health, we don’t feel as well.
Great tips to bring clarity and consciousness to our bodies and lives.
Thanks so much,
Demi
I’m sending you a big smile and so much love Ashley!
Thank you for this article and all that you do!!
You are fabulous!!!
Perfect having these 4 tools in one vlog/blogpost–thank you, Ashley!! Using these tools, I checked in with myself daily in the past few days. To help me rembember, I created an ironically positive acronym: { “H”ave “T”o “L”ove “T”hat! = Hungry + Thirsty + Lonely + Tired} :)) The happy vibe uplifted me to a higher state as I checked in with myself & reminded me of the Mindfulness + Gratitude in each bite that you mentioned. They seem so simple, but utilized as a practice, I am beginning to feel powerful shifts in formerly stuck behavior & most important, thought. Emotional eating is one of my last vices that I am challenge to experience freedom in. Much appreciation~
Love this advice, will try it! I’ve been having a hard time the past few days since there was a lot of extra SUGAR lying around my house…but I’m back on track today. I also notice I tend to want more food at night, so doing my workouts at night helps to control the craving and the type’s of foods I want. Thanks Ashley.
Ashley, this is great. This is a lot of what I teach my clients too! I love how you put this together! Such important tools!!! Hugs and thank you for sharing!
Love this post!! I have been mindlessly eating more and more lately but choosing to nip it in the bud!! I notice I am craving more sweets at night too, likely bc I am tired!!
Tonight I am trying these tips and being more mindful!
Have a beautiful day!!