Every single person gets hit with food cravings from time to time. And annoyingly, it’s often for Krispy Kremes instead of kale.
But if you feel like you’re controlled by your cravings, it might be worth exploring the emotional reasons why. In our previous article on emotional eating, psychologist and food addiction expert Kellee Waters explained how destructive eating behaviours can stem from restrictive diet rules.
Many of us feel shame around our food choices, making eating a constant conflict! It also means we’re more likely to covet the foods we label as “bad”, fuelling a binge-restrict cycle which is hard to break out of.
We caught up with Kellee to get some practical tips about healing this relationship with food, one bite at a time.
1. Ditch the diet.
“A diet is really a set of rigid rules around food. When the rules are not adhered to, this generally leads to feelings of guilt, self-loathing, anger and disappointment,” says Kellee.
“Don’t use negative diet words like ‘bad’ or ‘naughty’. Instead, think about how foods make you feel, like ‘energy foods’ or ‘tired, foggy foods’.”
“Being aware of the effects of different foods will help you make a conscious decision about whether or not you really want to have them.”
2. Practice mindfulness.
Stress is the number one cause of disordered eating behaviours, says Kellee. But practising mindfulness will not only help reduce cravings, but improve your mental health overall.
“Simple and effective techniques include deep breathing, taking breaks, listening to music, moving and stretching, or going outside for a change of environment a few times a day.”
3. Stop fat shaming.
There is evidence to suggest that “fat shaming” could actually lead to more weight gain, as it perpetuates anxiety and depression that fuel emotional eating.
“Learning to accept your body will be one of the most difficult things you do… but it will be the most freeing gift you will give yourself.”
“It will reduce the constant internal conflict and noise that causes anxiety and depression,” says Kellee.
4. Be gentle with yourself.
Negative eating behaviours build up over years, so they won’t go away all at once. It’s important to take the process one step at a time.
“Don’t expect a quick fix or a miracle. You are going to have your ups and downs. Consistency, being realistic and flexible is the key to truly breaking the cycles.”
Also, don’t be afraid to reach out for help if you think you need it – speaking to a health professional may help you understand and combat your reasons for emotional eating. You can also contact The Butterfly Foundation for more information and support.
5. Don’t centre your life on your body shape.
All in all, it’s about finding things in your life that make you happy – that aren’t connected to food and your body.
“A certain weight, size or shape is not going to make you happy!” says Kellee. “Once you learn to find your own internal happiness then you will find health, life satisfaction and success will naturally start to naturally follow.”
What are your best tips for beating emotional eating?
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