Pass me the Malteasers

We have hit that delightful time of the year - given up on our 'New Year Health Kick' goal and haven't entered the gym for a while....and salads for lunch are a distant memory - ah the beloved cycle...

Sometimes though, it is a little more than what some people would call 'laziness' or 'failing'.

Sometime there are reasons we fall off the wagon that we can't, or don't want, to control.

Ever reached for the chocolate when you're feeling down? Or a bag of crisps when you can't get any other food? Or how about treating yourself to a tub of ice cream and a few glasses of wine to reward yourself for a job well done?

A high percentage of readers will have answered yes to at least one of the above, and it really isn't that uncommon.

What the above refers to is Emotional Eating - a very real subject that I am not ashamed to admit, I have fallen victim to.

The capture below gives a brief description of the difference between Emotional and Physical Hunger;

Sound familiar? I have had plenty of clients that can identify with the above - and I too in the not so distant past.

What can you do?

Find distraction techniques to stop you from satisfying an unwarranted craving - does your body really need the sugar rush or do you feel it's the only way to comfort or reward yourself?



So Very True!

So, these distraction techniques..

Ok so they may take more time than reaching for food, but I have found these to work best;

 

Take a minute before the red mist descends - Emotional Eating is usually mindless and automatic and before you know it, the whole share bag of crisps is gone in one sitting. If you consciously decide to stop yourself, your body (and mind) will thank you later.

 

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Rather than eating for stress, take the time to do a little relaxation - I don't mean full on meditation, but take yourself out of the situation, calm down and even use that to your advantage - look up a new recipe to try for dinner. Never feel guilty for taking time for yourself.

 

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Similar to the above, why not get out of the house / office for a moment; take a walk, go for a swim or even get to the gym

 

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Sleep! Make sure you are sleeping enough - bad / broken sleep or even being deprived of it causes ghrelin levels to increase which stimulates your appetite and also your leptin (responsible for signalling to your brain) levels to decrease which means you don't get that 'full' feeling. See, I can be Science-y.

 

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The last one I have found to be the most effective - Talking. Never underestimate the art of communication. Especially to those close to you. You may also discover that someone is trying to deal with it too - and you can both use this as a way to help each other break the cycle.

 

 

 



No, it's not an easy thing to overcome, even though you can have extreme feelings of guilt or dissatisfaction after consumption. But simply addressing the fact this may be happening to you is the start -  and you will be able to overcome it, be patient and kind to yourself.

Have you fallen victim to this? How do you manage your emotional connection to food? Do you think the pointers above would help you?

On a side note, I am planning another blog focusing on eating and training habits - from men / women, complete newbies to competitive athletes - if you would like to be involved, please contact me!

Franki xx

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