Signs Of Emotional Eating: Words like tension and stress have become common in today’s fast-paced life. Work pressure, study worries, relationship complications or financial problems, everyone is under mental pressure for some reason or the other. In such a situation, many people unknowingly adopt a habit of eating something or the other again and again. Especially sweets, chips, chocolate, fast food or any food that makes you feel good instantly. At that time it seems that eating is making you feel lighter, but after some time you also start feeling guilty.

This habit gradually turns into emotional eating. That is, when the hunger is not of the stomach but of the mind. Many people are unable to understand whether they are really hungry or whether they are eating just to avoid tension. If this habit is not understood in time, then weight gain, fatigue, lethargy and many other health related problems can start.

What is emotional eating: Emotional eating means eating due to emotions. When we are sad, angry, lonely or upset, the brain seeks quick relief. In such a situation, the brain signals to eat sweet or fried food, because it gives an instant feeling of happiness. But this happiness lasts only for a short time.

Science behind this: When we are under stress, a hormone called cortisol increases in the body. This hormone works to increase appetite. Also, when we eat sweet or favorite food, dopamine is released, which is called happy hormone. This gives relief to the mind for some time. But this habit can harm the body if repeated again and again.

How to recognize if you are an emotional eater? If you feel like eating something again and again even without feeling really hungry, have a strong desire to eat sweets or junk food especially when you are sad or angry, feel guilty after eating, go to the kitchen repeatedly out of boredom or eat too much alone at night, then these can be signs of emotional eating. If these habits are visible in you, then there is a need to be careful and understand your feelings in time.

1. Understand the difference between real hunger and mental hunger: Before eating food, ask yourself whether your stomach is really hungry. If yes then eat healthy food. If not then understand that it is just an emotion.

2. Follow the ten-minute rule: Whenever you suddenly feel like eating, wait ten minutes. During this period, drink water or take a short walk. Often the cravings subside on their own.

3. Find other ways to reduce stress – listen to music, talk to a friend, take deep breaths or do light exercise. Food is not the solution to every problem.

4. Keep healthy snacks: If you know that you have a habit of overeating in the evening, then keep options like fruits, nuts or curd at home. Buy less junk food.

5. Get enough sleep: Lack of sleep also increases appetite. Try to get at least 7 to 8 hours of sleep every day.

6. Write down your feelings: Whenever you feel like eating more, write down your feelings. With this you will be able to understand what is the real reason.

Why is it important to stop this habit: Emotional eating not only increases weight but also reduces self-confidence. Repeated feeling of guilt can further increase mental stress. Therefore, it is important to pay attention to it in time. Remember, food is not the enemy. The problem arises when we start using food to suppress our emotions. If you start understanding your feelings, it can be easy to change this habit.