How to Cope with Emotional Easting
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Welcome Sis….
On the blog today we hope to show you that Change is necessary, it’s beneficial AND the presence of change is not the absence of Christ!
So TODAY let your intention be “I will identify how to embrace change!”
Inside the mind of an emotional eater and tips on how to overcome it.
For as long as I can remember, I've based my eating on my emotions. Whether I was happy, sad, mad, depressed, or lonely. I'm being completely transparent; my emotions have dictated my weight my whole life. Despite being a little thicker than most, it was always my desire to have that coke bottle shape. Growing up with weight issues I always felt inferior and alone, I was made fun of because I was different from others. Food was my sense of security - it never made me feel sad, unhappy, or alone. Food became my crutch….my addiction. I know that seems like a strong term to use but an addiction is the fact or condition of being addicted to a particular substance, thing, or activity.
See, food can be an addiction. I know what you’re thinking: “but it's not like it's drugs or something that can kill you” Who says food can't kill you? When emotional eating is left untreated, it can lead to high cholesterol, diabetes, hypertension, and major depression. When large amounts of food, specifically junk food, is consumed for comfort instead of hunger, that is considered emotional eating. Emotional eating can go by so many other names, such as: binge eating - which is defined as recurring episodes of eating significantly more food in a short period of time, more than most people would eat under similar circumstances, with episodes marked by feelings of lack of control. My emotional issues stem from the trauma in my life, low self-esteem, and from my childhood. As a result, I began to use food as an aide to fill voids in my life, failing to realize food was only a temporary fix, and not truly understanding that only God can fill those voids - “for he is the truth and the light” John 14:6. Instead of using food to temporarily comfort me, I should have been allowing the holy spirit to comfort and heal me. Only God heals and comforts you, where it does not come back void. “Who the son sets free is free indeed” John 8:36.
Society also teaches us to use food as a source of comfort. You see it in movies when the guy breaks up with the girl – the scene then flashes to her sitting on the couch/bed, soothing herself with a pint of ice cream. We also see the same sort of behaviors with funerals. Think about the repass. I know it’s supposed to be for us to come together and console one another, but can we be honest? What does food have to do with our loved one that has gone on? The reality is we have been taught, since childhood, that food is for comfort and celebration, instead of nutritional value. We have allowed society and culture to lead us to believe that food is the only way to come together and to soothe ourselves. That’s why in Proverbs 25:16, God is telling us that he knows we like food but don’t eat too much of it because it will make you sick. Okay, I know it said honey, but anything done in excess is a sin (gluttony, which means to overindulge and over-consume food, drink, or even wealthy items). It’s a sin for people because we are overconsuming food by taking from someone else’s mouth. So, yes, I’m telling you overeating is being selfish because you are taking away from someone else’s plate. Think about quarantine, people were purchasing too much food because they were fearful, they would run out, when the thing is - a lot of people have an abundance of food, toilet paper, and water. Imagine needing these things and going to the store and can't find what you need. I bet you would think differently.
Below I’ve included a few tips on how to overcome emotional eating:
1. I would recommend sitting down and being honest with yourself about your relationship with food. If you’re ashamed, tell God first and repent for your addiction to food. Tell him you're ready to turn away from your addiction.
2. You must start allowing God to transform you, breaking the shackles off of your feet and mind. Start reading God's word and praying in times where you feel anxious, and experience the urge to overindulge in food, these times are the best times to meditate, read, and pray. It's showing God you're being intentional to let him deal with you emotions, instead of food.
3. Keep a food diary. You can do a journal or download my fitness pal or the noom app - both are completely free.
4. Tame your stress. You can do this by switching your mind off of your problem by exercising, meditating, singing, etc. Do something that brings you joy.
5. Have a hunger check. You do this by not allowing your eyes to be bigger than your stomach. If you struggle with portion control you can google recommended portion sizes. Once you’ve identified the appropriate amount, store the leftovers (out of sight) immediately – this is important because you don’t want your mind to think you have to consume it all, simply because it’s there.
6. Get support from someone you love, and someone who is going to hold you accountable. I know that’s kind of hard because it makes you feel like a child, but that’s not the case. You need help with managing your food portions - there is nothing wrong with leaning on a loved one for a little extra support.
7. Fight boredom. Boredom is the enemy. Find fun things you enjoy to help you get moving. Whether it's shopping at the mall or dancing, don't be idle because that's the devil's playground.
8. Take away temptation. You can do this by having your accountability partner order your groceries or go grocery shopping with you. Make them aware of your lifestyle change so they only make sure you’re getting what you need, and not what you want. If you do this you’re more likely to purchase based on nutritional value, and not comfort. Also, clean those cabinets and drawers with your accountability partner. Even your hiding place – we all have one.
9. Don't deprive yourself. Create a monthly goal, once successfully completed, allow yourself a cheat meal - limiting the calories/portions - and guess what!? Your accountability partner must approve and order it.
10. Snack healthy. I have the biggest sweet tooth but I've learned that fruits like apples, bananas, grapes and strawberries are naturally sweet and a lot healthier for you – this way, I'm getting a double bang for my buck; I'm getting that sweet taste with a healthier kick!
11. Drink water before eating. It gives your stomach a full feeling, making it less likely to binge eat.
12. Lastly but most importantly, allow grace for yourself. No one is perfect.