Emotional eating. That's what we are going to talk about today.
What is emotional eating?
Eating unnecessarily without really having the urge or feeling of hunger. Eating when you are stressed. Eating when you feel lonely. Eating when you are angry. Eating to satisfy your emotional feelings is emotional eating.
In recent years, this has become a huge problem and that is why I wanted to talk about it. Moreover, this is leading to so many problems and diseases and it further worsens the depression level.
Depression leads to emotional eating and this habit further worsens the levels to more than 10 times more.
There is a pattern for emotional eating habits. Firstly, it is triggered by some kind of emotional feeling. it may be anger, loneliness, or stress. Secondly, most of the time it would be chocolates, sweets, and cakes.
Thirdly, you feel guilty for eating. Though the satisfaction you get out of eating is temporary, the guilt feeling lasts for hours together.
Plus, it also affects our bodies and mind.
Just like we brand bad habits like smoking or drinking, emotional eating is also equivalent to those habits. It is much worse than the former.
Whether it is weight gain, loss of focus, lethargy and so many, emotional eating is one of the reasons for such situations.
Fifth, we are repeating the same after a couple of days and making it a pattern in our brains.
There is a lot of difference between normal eating and emotional eating.
On average, eating 3 or 4 times a day is normal. it is good.
But during emotional eating, you only get a few seconds of satisfaction. But the aftereffects are much worse and you are only left with the guilty feeling. Study shows its only a matter of 10-14 seconds of satisfaction when you eat when compared to the aftereffects that last for hours. There is so much confusion to the mind and the body.
So let's talk about quitting emotional eating. How do we do it?
If you ask me if it's that hard, I would say, it would be tough for the first week. But once you cross the first week, then you will not eat unnecessarily.
First and foremost, the most important is to identify the trigger that is causing the craving which forces you to eat. When such a trigger happens, simply start walking for 3 mins. It should be a brisk and fast walk.
In 3 minutes, your mind changes, and the pattern in your brain also changes. Chemical and hormonal secretion happens and the cravings will significantly decrease.
Secondly, I have seen people who restrict themselves on strict diets and avoid eating any kind of snacks, chocolates, or sweets. But many could not hold on to their strict diet routines and bounce back to uneven eating for months together.
Don't be too hard on yourselves. Having a snack a day is ok. Nothing wrong with it. It may be chocolates or sweets. But don't overdo it.
Thirdly, try to eat slowly. This is hard for me too in the beginning. When you eat, your tongue should transmit signals to the brain and it should understand that you are eating. Your body should under the type of food you are eating. There is a biochemical scientific process behind it.
Eat slowly so that your body absorbs all the nutrients from the food you eat.
Fourth, always have an emotional outlet in your life. Most people have all the worries and sorrows deep inside them and stress themselves too much. Have positive outlets in life. As I always say, do some exercise. If going to the gym or doing yoga is tough, simply go for a walk. Walk for 20 mins a day. Or just do cycling. if you like to talk to someone, talk to them about your issues. If you are not of that type, engage yourself in a physical activity like exercise.
Above all, the most important of all is self-acceptance. Try to accept yourself as a human being. Having low self-esteem and underestimating yourself and being hard on yourself leads to all the stress which in turn leads to emotional eating or other addictions. It's a big mistake. Being yourself is OK. Practice acceptance. For any kind of situation in life, there is an answer and eating is not the only solution.
Self-talking is very important. Talk to yourself and accept who you are.
Avoid negative talks. Practicing self-acceptance is very important.
Avoid erratic and unnecessary eating which will only spoil your health. A lot of you are struggling to get out of this habit. I get that. But if you follow these techniques, you will soon be out of this habit.
As I always say, our body is our responsibility.
Hope this video was helpful to you all.
பசி இல்லாமல்,வருத்தம், கோவம், தனிமை, மன அழுத்தம், போன்ற உணர்வுகளுக்காக சாப்பிடுதலால் வரும் பாதிப்பு
மருத்துவர் அஷ்வின் விஜய் | Dr.Ashwin Vijay
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Dr Ashwin Vijay | Strength India Movement | Health in Tamil | Motivational | Inspirational | Lifestyle
8 сен 2024
