Break Free From Emotional Eating.

We are blessed to live in a society of abundance. This abundance however, has turned eating into something more than a simple biological necessity to feed and nourish our body.

For most of us, eating is a source of pleasure. Food consumption is often associated with a number of other activities and feelings. We have given food a special place in our lives. We use it whether we are celebrating or mourning.

We talk about it; we write about it, we read about it.

“You are what you eat…” Today food and eating have become associated with control, desire, discipline and satisfaction. Consequently, disordered eating has crept into our lives.

You are physiologically programmed to experience food as soothing. When you were a baby and were stressed, your mother gave you milk and immediately the world became a better place.

If this mechanism has remained a constant in your life, you might be finding yourself having issues in your relationship with food.

Here are some questions that help identify emotional eating symptoms.

Take the quiz to find out whether you have a problem with emotional eating. Answer each question with Yes or No.

Please note that this quiz is for self-assessment purposes only and does not intend to provide you with a diagnosis of any kind.

Emotional Eating Quiz

1. Do you feel guilty after eating certain foods or certain quantities of food?
2. Do you sometimes eat even though you aren’t really hungry?
3. Do you often experience a sudden onset of hunger?
4. When you experience that sudden hunger, do you have to eat something… and not just any nutritious food but something very specific?
5. After you indulge, do you start to worry about gaining weight and consider restricting your food intake for the next meals, start exercising excessively, vomit, or use laxatives to reverse the effects?
6. Are you secretive about what you eat and how much you eat?
7. Do you eat when you feel bored, emotionally upset or “empty”?
8. Do you find yourself stuffing food or eating very quickly, barely aware of what and how much you are putting into your mouth?
9. Have you tried out many diets, lost weight many times and somehow always gained it back?
10. Has your self-esteem been affected by your relationship with food… do you sometimes feel powerless?

If you answered yes to four or more questions, it’s possible that you’re eating in response to emotional hunger rather than biological hunger.

If you would like to discuss your results or have questions or concerns, please feel free to call me at 778 558 8207 or email me to set up a complimentary 30-minute info session.

Don’t forget there is hope. Diets don’t work because they only tell you what to eat. Diets don’t help you with why you eat. You can heal from disordered eating. Click here to read more about counselling can help you.

Because emotional eating is connected to hunger that originates in your heart and not in your brain, there is no rational way to avoid the consequences disordered eating has on your body and your life.

If you still have some doubts about your struggle with disordered eating, take a look at the following healthy eating behaviours.

Experts agree that anyone who wants to manage their weight and eat healthily needs to practice these habits regularly.

Under every healthy habit is an “I” statement. I invite you to sit comfortably while you are reading. Take a few belly breaths and become aware of your body. After you read each “I” statement, close your eyes and get a sense of whether this is a fit for you or if you feel like you are telling a lie.

11 Healthy eating habits:

Habit number 1: Listen to your body
I regularly tune into my body and respond to its signals. I only eat and drink when I’m hungry and I stop eating when I’m full.

Habit number 2: Don’t skip meals
I plan my day so I eat every 4 to 6 hours. I make sure I have healthy snacks available and don’t so hungry that I risk overeating.

Habit number 3: Avoid empty calories
I make a habit of eating nutritious snacks and mostly avoid junk food.

Habit number 4: Eat moderate portions
I know how to divide my food into reasonable portions and control the amount of food I eat.

Habit number 5: Bring balance into your diet
I eat a variety of foods from meat, legumes, dairy, grains, fruits, vegetables and small amounts of fat to create a daily balanced diet.

Habit number 6: Eat with mindfulness
When I eat, I am focused on savouring my food, chewing it properly and tuning into my body to know when I’ve had enough.

Habit number 7: Don’t catastrophize and recover quickly
If I make a poor food choice, I don’t get down on myself. I get back to healthy eating right away rather than waiting for the next day or starting a binge.

Habit number 8: Adjust food intake to fit lifestyle
When I choose what and how much to eat, I keep in mind how many calories my body actually needs based on my level of activity.

Habit number 9: Organize your life
I prioritize my health and make sure I have enough time to exercise regularly.

Habit number 10: Drink water
I drink enough water throughout the day so my urine is colourless and odourless.

Habit number 11: Prevent binges
I can respond to emotional triggers with acts of self-care that don’t involve food.

Remember that it’s not about weight; it’s about healthy habits. Breaking free from emotional eating can give you the bonus of weight loss.

However, in the long run, it’s about being able to enjoy a better quality of life thanks to a healthy body and a serene state of mind.

The eleven healthy habits can be a tool to help you monitor your emotional eating. Make a list of the habits you’ve identified as difficult.

When you experience a symptom from the emotional eating quiz or have difficulty practicing the healthy behaviours, stop and check in with yourself.

What is really going on right now? Are you feeling anxious, tired, bored or angry? Are you doing something you don’t really want to do? Are you overwhelmed or powerless?

Awareness is the first step on the road of positive life changes.

If you would like support on your healing journey contact me or call me at 778 558 8207 today to set up your free 30-minute info session without obligation. I look forward to speaking with you and helping you discover how you can break free from the clutches of emotional eating.

For general inquiries regarding my fees, services, or appointments, please
email me at info@positivelifechanges.ca.

Counselling – Therapy Services with Ina Stockhausen

Evolutions – positive life changes serving:
Greater Vancouver, North Vancouver, West Vancouver, Burnaby, Coquitlam, Nanaimo