Emotional Eating

I have always been an emotional eater for as long as I can remember. I use food as a way to deal with my feelings. Sweets are my go too. What is emotional eating?
Emotional hunger comes on suddenly. It will hit you instantly, feels overwhelming and urgent. You crave specific comfort foods. I crave chocolate and sweets like crazy. Then emotional eating turns into mindless eating. When you are an emotional eater you often don’t realize you ate the entire pint of ice cream then immediately feel the guilt and regret of how much you ate.
So how do we stop eating due to emotional reasons? First knowing you had a problem with emotional eating is a huge first step but then we have to identify your triggers. Common causes of emotional eating include:
1. Being bored or lonely. I find that I snack the most when I am bored and when I am alone. It gives me something to do and I know I’m not hungry just bored.
2. Eating to avoid your emotions. Sometimes I notice if I am sad, or angry I will go to the fridge or pantry and find something to snack on to drown out those emotions.
3. Habits from your childhood. Maybe you grab a certain snack or food that bring nostalgia or its something that you always had when you got a reward or when you were sad.
4. Stress. This is a big one for me, I am 100% a stress eater. This one is the hardest for me to break.
Once you know your triggers then you can work on finding healthy way to feed those feelings without food. There are alternatives to emotional eating. You bored? Watch a TV show, read a book, do a DIY project, or anything to keep you busy. If you’re tired try a warm bath, some tea, or even a nap. Anxious? Try taking a walk, listen to some music, meditate, or get a weighted blanket. Are you depressed or lonely? Try to journal your thoughts and if they are something you don’t want anyone to ever find try burning it when you’re done. Maybe call or text someone who can help raise your spirits, or play with an animal.
My biggest struggle with stress/emotional eating is knowing if I was truly hungry or is it just emotional? Emotional eating tends to be automatic. True hunger comes on gradually. I was always told that when I want food to put it off for 5 minutes. When you are waiting you can ask yourself how you are doing? Are you upset, stressed, lonely anything that could trigger the response for emotional eating. If you do realize you are stress eating it doesn’t mean you can’t have the snack but at least you recognize that you aren’t truly hungry.
I find myself wanting sweets more so at night, but also when I am bored or when I’m stressed. I’m actually the opposite when I am depressed I just want to sleep. I try to keep healthy snacks in the house and not a bunch of sweets because that is when I just end up mindlessly eating. I started keeping a food journal. I want to lose weight so I am going to keep a food journal for a week so I can see what areas I need to focus on.
I will take control over my eating and my health by learning when I am actually hungry and when I am just bored or stressed. I know this is a common issue but I really get down on myself when I eat a bunch of stuff that I know I don’t need. I have to stop being so hard on myself and accept that this is just part of who I am and this is just another piece of my journey.
 

My weight loss struggles and successes

I’ve been struggling with my weight and self confidence for a long time. Its been hard for me to lose weight and keep the weight off. A lot of my weight problems are because of my medications. Also having two babies hasn’t helped my weight. I also haven’t taken very good care of myself. I am a emotional eater and I love sweets. I tend to catch myself eating when I am bored, depressed, sad or angry. I almost always end up with sweets. In February 2018 I was weighing more than I ever have before so I called my doctor to discuss my concerns. We decided that even with eating healthy and exercise I would have a very hard time with losing weight. I started taking adipex which is a weight loss medication that curves your appetite. I took it for 2 months and lost 25-30 pounds. I was feeling so much better about myself, I was taken off the medicine and I kept the weight off for and recently let my diet slip so I gained 10 pounds back. I cut soda and chocolate back out of my diet and began adipex again in December 2018.
I want to get back into the gym but have always had bad anxiety about working out. I always worry about being judged by someone there. I need to focus on myself and not worry about what someone may think of me when I am trying to better myself.
Since I started adipex in March 2018 I’ve been on it a total of 3 months now and am down a total of 26 pounds. I would love to lose 40 pounds but I also know that means sticking to eating healthy, staying away from caffeine and sweets. Most importantly I need to get into the gym. My goal is to join a gym and get a personal trainer who can help me do the correct exercises so I don’t injure myself.
Motivation has been the hardest part for me when it comes to my weight loss. I’ve tried some My weight loss struggles and successes
I’ve been struggling with my weight and self confidence for a long time. Its been hard for me to lose weight and keep the weight off. A lot of my weight problems are because of my medications. Also having two babies hasn’t helped my weight. I also haven’t taken very good care of myself. I am a emotional eater and I love sweets. I tend to catch myself eating when I am bored, depressed, sad or angry. I almost always end up with sweets. In February 2018 I was weighing more than I ever have before so I called my doctor to discuss my concerns. We decided that even with eating healthy and exercise I would have a very hard time with losing weight. I started taking adipex which is a weight loss medication that curves your appetite. I took it for 2 months and lost 25-30 pounds. I was feeling so much better about myself. I got off the medicine and I kept the weight off for and recently let my diet slip so I gained 10 pounds back. I cut soda and chocolate back out of my diet and began adipex again in December 2018.
I want to get back into the gym but have always had bad anxiety about working out. I always worry about being judged by someone there. I need to focus on myself and not worry about what someone may think of me when I am trying to better myself.
Since I started adipex in March 2018 I’ve been on it a total of 3 months now and am down a total of 26 pounds. I would love to lose 40 pounds. I also know that means sticking to eating healthy, staying away from caffeine and sweets. Most importantly I need to get into the gym. My goal is to join a gym and get a personal trainer who can help me do the correct exercises so I don’t injure myself.
Motivation has been the hardest part for me when it comes to my weight loss. I’ve tried some different things to help with my motivation. I’ve created a vision board. I saw a lot of great ideas on Pinterest. I have also had Dalton take pictures of me for every 10 pounds that I have lost. I printed them out and placed them around my vision board so I could see my progress. On my vision board I set goals with rewards so once I lost 10 or 20 pounds I would reward myself with something fun! Just some ideas if you are needing some motivation in your life!
different things to help with my motivation. I’ve created a vision board. I saw a lot of great ideas on Pinterest. I have also had Dalton take pictures of me for every 10 pounds that I have lost. I printed them out and placed them around my vision board so I could see my progress. On my vision board I set goals with rewards so once I lost 10 or 20 pounds I would reward myself with something fun! Just some ideas if you are needing some motivation in your life!

How Nutrition and Depression go together

Nutrition is a key role when it comes to your health. Sticking to a healthy diet helps your body stay healthy but your mind stay healthy also. There are studies that have shown that there are foods that can help your mood and decrease your chances of certain health disorders. You may have nutritional imbalances that can make you vulnerable to a mental illness. Some of those nutritional imbalances may include:
 
  1. Omega 3 which is a fatty acid found in fish oils especially cold water fish and salmon. Omega 3 can help lower your LDL or bad cholesterol. Your body doesn’t produce omega 3 but it can still improve your heart health and your skin. It can also help reduce your risk of depression.
 
  1. Homocysteine is a very common amino acid found in your blood. If your homocysteine is too high you can experience an increased risk of heart disease, a stroke, a pulmonary embolism, or a heart attack. Most likely caused due to not getting enough vitamins such as folic acid, B6 or B12.
 
  1. Amino acids are divided into two groups. Essential and non-essential. Essential amino acids are received through meat, eggs and poultry. This helps you build muscle and helps your immune function. Essential amino acids may help with your mood and your sleep can help with your weight loss and muscle gain. With essential amino acids your body doesn’t produce. These are all through received through your diet. While there are 20 amino acids only 9 are essential.
 
  1. Leucine
  2. Lysine
  3. Histidine
  4. Phenylalanine
  5. Tryptophan
  6. Valine
  7. Isolelecine
  8. Methionine
  9. Threonine
 
  1. Vitamin D is essential for the absorption of calcium. You can get some vitamin D from being out in the sunshine. Foods high in vitamin D are dairy products, beef liver, orange juice, tuna and salmon. Exposure to sunlight can lift your spirits and help with your depression. Make sure you use sunscreen to help prevent skin cancers.
 
  1. Magnesium can help maintain your muscle and nerve function. It can also help support a healthy immune system. Magnesium is good for heart health and keeping your bones strong. It can also help with your energy levels and glucose levels.
 
  1. Iodine is essential vitamin for the production of the thyroid gland. It also helps your mind stay sharp, helps stabilize your mood, protects your body from radiation and other toxins.
 
Besides all these vitamins that can help there are also foods known as “brain foods”. Brain foods can help improve your mood, heal brain cells, reduce anxiety, boost your energy, lower risk for certain diseases. Those foods include:
 
  • Broccoli
  • Coconut oil
  • Eggs
  • Pumpkin seeds
  • Dark chocolate
  • Greek yogurt
  • Coffee
  • Rosemary
  • Brazil nuts
  • Blueberries
  • Citrus fruits
  • Walnuts
  • Pistachios
  • Fish
  • Avocados
  • Beets
Diets to go along with the brain foods
 
Mediterranean Diet is focused on a plant based diet, lots of fruits and vegetables, whole grains, olive oil, no butter, no salt and using herbs to flavor.
 
Dash Diet is lean protein, fruits and vegetables, fat free dairy, using vegetable oil when cooking, minimal red meat, and limited sugar and soda.
 
Zone Diet is heavy consumption of avocado, nuts and olive oil.
 
Vegetarian Diet includes fish, eggs, vegetables, berries and nuts, but no meats.
 
When you are eating healthy, good food it can
 
  • Boost your energy
  • Lower risk of certain diseases
  • Provides brain fuel
  • Can affect your mood in a positive way
 
Important things to remember:
  • Don’t skip meals
  • Snack well
  • Work on a good balance of carbohydrates, fats and proteins
  • Don’t over diet
  • Limit alcohol and caffeine
This may seem 100% overwhelming to do when you are depressed. Wait until you are feeling better, go to the store get healthy snacks and meals. Once you do this lifestyle change every day for three weeks it will become a habit. Even when you are depressed and not feeling like yourself you will still be in the habit of doing what you had been practicing.
 
I have always been told that before starting any medication even over the counter and vitamins to talk to your doctor. Make sure they believe it’s a good idea for you because it’s still possible for you to still get your levels too high with some of these vitamins. Everything I take down to my multivitamin is run through my doctors any my pharmacists. I am ready to have a healthy lifestyle, healthy body and healthy mind. ❤
 
Disclaimer: I do not own the rights to this picture. I am not a medical professional, if you are having a medical emergency please contact 911 immediately. This post is for informational purposes only. If you believe you have a medical issue contact your local medical provider.