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How to Overcome Emotional Eating – Happy Healthy

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How to Overcome Emotional Eating

– Scroll down for English version –

Oplever du problemer med at mærke efter din sult- og mæthedsfornemmelse. Ender du nogle gange i overspisning, og har du af den grund problemer med at holde vægten? Dette skyldes oftest, at du spiser på dine følelser. Og det er der rigtig mange, der gør. De forsøger typisk at håndtere dette ved at opstille strenge regler, kure og forbud mod visse fødevarer, men resultatet bliver desværre modsat hensigten; du vil oplevere flere cravings og tanker om mad. Dette spisemønster handler ikke om mad. Det handler om dine følelser. Den gode nyhed er, at du kan komme emotionel spisning og/eller overspisning til livs.

Som små børn spiser vi intuitivt; vi spiser, når vi er sultne, og vi stopper med at spise, når vi er mætte. Gennem livet oplever mange af os at komme ud af kontakt med disse intuitive signaler, og vi begynder snarere at spise, når vi er kede af det, stressede, keder os eller er glade. Vi begynder altså i højere grad at spise ud fra vores følelsesmæssige liv. For mange medfører dette emotionel spisning og/eller overspisning og vægtøgning. At spise handler i bund og grund om overlevelse og ikke om at håndtere sine problemer. I et samfund hvor kost, diæter og middagsselskaber tillægges utrolig stor værdi både socialt og personlighedsmæssigt, da kan det blive endnu sværere at bevare kontakten til sine intuitive sultsignaler og mange oplever derfor at spise på følelserne.
At spise på sine følelser og/eller overspisning handler ofte om underliggende følelsesmæssige problemer, som påvirker vores forhold til mad. Følelsen af ondt i maven, være proppet og utilpas er ikke tegn på mæthed. Er man i stand til at lytte til sin krop, da forstår man, at mætheden træder ind lang tid før ubehaget. Spiser man på sine følelser, da kan ingen skrappe regler, kure eller afholdenhed løse problemet. Typisk vil denne adfærd blot have den modsatte effekt og føre til endnu større behov for emotionel spisning. Løsningen handler først og fremmest om at finde roden til problemet.
Mad er altså ikke løsningen på dine problemer. Det er indsigt, accept og selvkærlighed derimod. Når du kender til dine følelsesmæssige problemer, kan du begynde at løse dem, om end det kræver at tale med en veninde, din mor eller en psykolog – læs mere om hvad du kan gøre HER. Derudover har jeg her samlet mine bedste råd til gode vaner i hverdagen, som alle bidrager til et sundt, afslappet og lykkeligt forhold til mad.

Mine råd til et sundt og lykkeligt forhold til mad

  • Skær ned på sukker, koffein og alkohol, som kroppen hurtigt bliver afhængig af
  • Mediter – gerne dagligt men lidt er også godt. Når du mediterer kommer du i kontakt med hele din krop og bliver bevidst om samt i stand til at lytte til dine reelle behov
  • Når du får lyst til at spise tag 5 dybe vejretrækninger helt ned i maven og spørg dig selv, om du reelt er sulten. Hvis ikke, så mærk efter hvad det i stedet handler om
  • Tyg maden grundigt og spis langsomt. Mætheden træder ind efter 15-20 minutter
  • Sørg for at få protein og fedt nok, som giver mæthed
  • Sørg for ikke at gøre nogen fødevare forbudt. Det medfører blot cravings og overspisning. Der er plads til alt i moderation
  • Få nok søvn. Søvnmangel forstyrrer appetitreguleringen og gør dig mere sulten
  • Gå en lang tur. Det skaber ro og mentalt overskud
  • Læs en god bog
  • Forkæl dig selv med et langt varm bad eller book en massage
  • Skriv taknemmelighedsdagbog
  • Vejrtrækningsøvelser. Træk vejret dybt helt ned i maven hver dag. Tag gerne 10-20 dybe vejrtrækninger. Dette aktiverer dit parasympatiske nervesystem, som beroliger og afstresser dig
  • Hav mig tid. Dvs. tid du sætter af i din kalender til dig selv, og hvor du laver hvad end, der får dig til at slappe af: ser din yndlingsfilm, danser i stuen, spiser din yndlingsmad, forkæler dig selv med fodbad, ansigtsmaske osv.
  • Mobilfrie tider. Sørg for ikke at være online 24 timer i døgnet. Det kan være stressende og anstrengende at føle sig tilgængelig og ”på” altid
  • Skær ned på de sociale medier. For stort forbrug af fx Instagram og Facebook kan medvirke til følelserne lavt selvværd, ensomhed, utilstrækkelighed osv.
At spise på sine følelser er noget, de fleste kender til. Heldigvis kan du lære dig selv at komme i kontakt med dine intuitive sultsignaler igen. Find roden til dine emotionelle problemer og prøv at inkorporere nogle af ovenstående råd i din hverdag.

– Kærlig hilsen Julie/HappyHealth – 

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– ENGLISH –

Do you ever have problems with feeling hunger and satiety? Do you sometimes end up over eating and do you have issues with your weight? This is most likely because your eating is based on emotions. In order to control your emotional eating you probably set strict rules, do diets and forbid certain foods. But unfortunately this initiatives have the opposite effect and you most likely feel more cravings and thoughts about food. Emotional eating and eating too much is not about food. It is, at the name indicates, about your emotions. The good news is that you are abel to end your emotional eating and get a more balanced and healthy relationship with food.

As little children, we eat intuitively; we eat when we are hungry and we stop eating when we are full. Throughout life, many of us get out of touch with these intuitive signals and we begin to eat when we are sad, stressed, bored or happy. We start to eat emotional instead of by our intuitions. To many people, this leads to emotional eating and/or overeating thus weight gain. To eat is basically about survival and it should not be about dealing with emotional problems. In our society we focus a lot on diets, dinner parties, and food has a great value to us both socially and personally. This makes it hard to stay in contact with our intuitive eating and instead we begin to eat on our emotions.
Emotional eating and/or overeating is about underlying emotional issues that affect our relationship with food. Stomach ache, feeling too stuffed and uncomfortable is not sign of satiety. If you are abe to listen to your body’s signals you know that saturation enters long before the discomfort. If you eat on your emotions not strict rules or diets will solve the problem. Actually, this will just increase your need for emotional eating. The solution, the, is first and foremost about finding the root to your emotional problems.
Food is therefore not the solution to your problems. Awareness and acceptance is, on the other hand. Once you get aware of your emotional problems, you can begin to solve them. It might require long talks with friends, family or a psychologist (read more about what you can do HERE). Here, I have collected some of my best advice to good habits in your everyday life, all of which contribute to a healthy, relaxed and happy relationship with food.

My advice for a healthy relationship with food 

  • Cut down on sugar, caffeine and alcohol, as the body quickly becomes addicted
  • Meditate – preferably daily but less has an effect too. When you meditate, you connect with your entire body and become aware of  your true needs
  • When you get the urge to eat take five deep belly breaths and ask yourself whether you are actually really hungry. If not, then the urge most likely is about something else, like another emotional need. Ask yourself what this could be
  • Chew your food thoroughly and eat slowly. The saturation enters after 15-20 minutes
  • Make sure to get enough protein and fat, which provides satiety
  • Be sure not to forbid any food. This creates cravings and overeating. There is room for everything in moderation
  • Get enough sleep. Sleep deprivation disturbs your appetite and makes you want to eat more
  • Go for a long walk. It makes you calm and relaxed and will help you deal with your emotions
  • Relax with reading a good book
  • Treat yourself with a long hot bath or book a massage
  • Write a gratitude journal
  • Breathing Exercises. Breathe deeply from your belly every day. Do 10-20 deep breaths daily. This activates your parasympathetic nervous system, which calms and relaxes you
  • Book yourself some me time. That is time you book in your calendar all for yourself, and where you do whatever that will make you relax: watching your favorite movies, dancing in the living room, eat your favorite foods, treat yourself with a foot bath, face mask and so on
  • Mobile free hours. Make sure not to be online 24 hours a day. It can be stressful and exhausting to always be on
  • Cut down on social media. To much tim on e.g. Instagram and Facebook can promote feelings like low self esteem, loneliness etc.
Emotional eating is something most people can relate to more or less. Fortunately, you are able to get back in contact with your intuitive and “real” hunger signals. Finding the real root to your problems is the first sted. Incorporating the above tips in your daily day is a great addition too.

– Love Julie/HappyHealth – 

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