When anger or sadness make you eat more, how to avoid it?

It has happened to all of us that we devour a whole bag of chips or any sandwich and dessert that comes our way, and not to satisfy our hunger or enjoy them as a treat that you give yourself consciously, but spontaneously or in excess for some emotion.

Taking refuge in food when you are stressed, sad, bored or angry is something that happens often.. Emotional eating can not only gain a few kilos, but also affect your health. Initially, it is a great advance to identify the connection between your emotions and food.

Some characteristics that can help you differentiate between physical hunger and emotional hunger.

physical hunger

  • Appears gradually and can be delayed
  • It can be satisfied with any meal
  • You can stop eating when you feel full.

emotional hunger

  • You feel an urgent need to eat
  • Sauce a desire to eat something in particular (for example, pizza or ice cream)
  • you eat more than usual
  • Causes a feeling of guilt when finishing eating

Knowing what emotion is behind your hunger will help you find other ways to deal with the situation. Stop to think what you are feeling every time you go for crunchy and spicy snacks or ice cream and sweets, anger? Sadness?

The nutrition specialist Cynthia Sass make some recommendations if you are experiencing emotional hunger.

Eat at the same time every day

It may seem difficult at times, but make an effort, eat at the same time every day, with a space between meals of three to five hours. This will help regulate blood sugar and insulin levels, as well as hunger hormones.

eat without being distracted

Sit at the table and spend that moment just enjoying your food consciously. Don’t get distracted by checking your phone, computer, or TV.

Sass notes that while it may seem awkward at first, doing this at least once a day helps tune in to hunger and satiety cues, you will feel more satisfied after eating.

be nice to you

Don’t be cruel by blaming yourself for running out of chips or cookies, reflect on the “why”. If something went wrong so you don’t feel well now, now think about what other ways you can handle a similar situation in the future.

Ask for help

It is not easy to break the cycle of eating emotionally, even if we understand what is happening to us, if you need help, do not hesitate to ask for it, especially when the situation has already caused problems with overweight and self-esteem.