Mindful Eating: Dealing with Emotional and Binge Eating
- meliscolborne95
- Aug 22, 2023
- 4 min read
In todays fast-paced world, life can be stressful and food is often used as a source of comfort, which makes maintaining a healthy relationship with eating quite challenging. Emotional and binge eating have become more prevalent than we think, with binge eating disorder being the most common of all eating disorders! So, today I want to provide you with some insight into mindful eating and share practical strategies to help tackle emotional triggers that can lead to overeating.
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Understanding Emotional and Binge Eating
Emotional eating is a common phenomenon where individuals turn to food as a coping mechanism for negative emotions such as stress, sadness, or boredom. This tendency often leads to consuming excessive amounts of calorie-rich, comfort foods, which can sabotage weight loss efforts.
Binge eating involves consuming large amounts of food in a short period, often driven by feelings of loss of control. Both emotional and binge eating can take a toll on physical health and emotional well-being, creating a cycle that is hard to break.
The Power of Mindful Eating
Mindful eating is an approach that encourages you to be fully present while eating food. It emphasizes paying attention to the sensory aspects of eating, such as the taste, texture, and smell of the food, as well as recognizing hunger and fullness cues. Practicing mindful eating can help you develop a healthier relationship with food and reduce the tendency to turn to it in response to emotions.
Strategies for Practicing Mindful Eating
1. Start with awareness:
Begin by recognizing the moments when you're tempted to eat due to emotions rather than physical hunger. Keep a food journal to track these instances and the emotions associated with them. This will help you identify patterns and triggers.
2. Pause before you eat:
Before reaching for a snack or a meal, take a moment to pause. Ask yourself if you're truly hungry or if there's an emotional trigger at play. This pause can help break the automatic response of turning to food for comfort.
3. Engage your senses:
When you sit down to eat, engage your senses. Notice the colours, textures, and smells of your food. Take small bites and savour each mouthful, paying attention to the flavours. This can help you recognize when you're satisfied.
4. Eat without distractions:
Avoid eating in front of the TV, computer, or smartphone. When you're distracted, you're less likely to notice your body's hunger and fullness cues, leading to overeating.
5. Practice portion control:
Use smaller plates and utensils to help control portion sizes. Take the time to serve yourself and sit down at a table to eat, rather than grabbing food on-the-go.
Dealing with Emotional Triggers
1. Emotional awareness:
Identify the emotions you're feeling and try to label them. This can help you distinguish between physical hunger and emotional triggers.
2. Find non-food coping strategies:
Instead of turning to food when emotions arise, find alternative coping mechanisms such as deep breathing, journaling, taking a walk, or practicing mindfulness meditation.
3. Create an emotional toolbox:
Develop a list of activities that bring you joy, relaxation, or comfort. Refer to this list when you're feeling emotionally overwhelmed, and choose an activity from it rather than reaching for food.
4. Seek support:
If emotional eating is a persistent challenge, consider seeking support from a therapist, counselor, or support group. They can provide you with effective strategies to manage emotions in healthier ways.
Mindful eating is a powerful tool that can help you to break free from the cycle of emotional and binge eating. By practicing awareness, engaging your senses, and implementing strategies to address emotional triggers, you can develop a healthier relationship with food and achieve sustainable weight loss. Remember, progress takes time and patience, so be kind to yourself throughout your journey towards mindful eating and a healthier you.
References:
Beshara, M., Hutchinson, A. D., & Wilson, C. (2013). Prevalence of emotional eating among adults: A systematic review and meta-analysis. Obesity Reviews, 14(10), 781-796.
Kristeller, J. L., & Wolever, R. Q. (2011). Mindfulness-based eating awareness training for treating binge eating disorder: The conceptual foundation. Eating Disorders, 19(1), 49-61.
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Tapper, K., Shaw, C., Ilsley, J., Hill, A. J., Bond, F. W., & Moore, L. (2009). Exploratory randomised controlled trial of a mindfulness-based weight loss intervention for women. Appetite, 52(2), 396-404.
Kristeller, J., & Hallett, C. (1999). An exploratory study of a meditation-based intervention for binge eating disorder. Journal of Health Psychology, 4(3), 357-363.
Albers, S. (2017). Eating Mindfully: How to End Mindless Eating and Enjoy a Balanced Relationship with Food. New Harbinger Publications.
Tribole, E., & Resch, E. (2012). Intuitive Eating: A Revolutionary Program That Works. St. Martin's Griffin.
Mantzios, M., & Giannou, K. (2014). Group vs. single mindfulness meditation: Exploring avoidance, impulsivity, and weight management in two separate mindfulness meditation settings. Applied Psychology: Health and Well‐Being, 6(2), 173-191.
Baer, R. A. (2003). Mindfulness training as a clinical intervention: A conceptual and empirical review. Clinical Psychology: Science and Practice, 10(2), 125-143.
Neumark-Sztainer, D., Wall, M., Haines, J., Story, M., Sherwood, N. E., & van den Berg, P. (2007). Shared risk and protective factors for overweight and disordered eating in adolescents. American Journal of Preventive Medicine, 33(5), 359-369.
May, J. M., & Simpson, S. A. (2010). The effect of an online mindfulness intervention on the risk for eating disorder pathology in women. Journal of Contextual Behavioral Science, 4(1), 33-39.
Corsica, J. A., & Hood, M. M. (2011). Mindfulness-based eating awareness training for treating binge eating disorder: The conceptual foundation. Eating Disorders, 19(1), 49-61.
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