LETTERS From CAMP Rehoboth |
Fitness at the Beach: Emotional Eating |
by Rick Moore |
Many or even most of us suffer from stress that results in either loss of appetite or just the oppositeeating too much. When we eat compulsively in response to emotions, such as being stressed out, tired, or bored, rather than as a result of our true physical response to hunger, it is called emotional eating. Emotional eating has become so common in recent years that some doctors actually consider mild forms of it to be well within the realm of normal behavior. But if an eating disorder becomes more serious, it can be lethal. Examples include bulimia and anorexia nervosa. While these disorders have finally gotten more attention in the media, many people continue to suffer from them in private, without proper treatment. In addition to keeping us alive, eating serves countless purposes, whether cultural, social, or even psychological. We just love to eat. Pile it on, stack it up, fill it uppass that plate around again and start a munching. Simultaneously, we are bombarded with contradictory advertising and media messages. They show slinky fashion models and muscular men without an ounce of fat on them, but turn the page and theres an article or ad about the latest sumptuous dessert. Its no wonder that so many people are having problems with food. A client of mine at the gym is in a profession that places great demands on him. His problem? A big one. When hes under stress, he starts eating, and eating the wrong kinds of foods, chocolate being his favorite. He calls himself a "chocoholic." He knows its bad for him. But he loses all control, not even realizing how much he is eating. If youre a compulsive eater, there are several things to do to address the problem. Can you relate to this situation? 1. Recognize that there is a problem. Increase your self-awareness, because the drive to eat masks unpleasant feelings, such as anger, boredom, fatigue, loneliness, depression, and anxiety. You need to learn how to differentiate true hunger versus emotionally-driven hunger. Most people find that overeating occurs at specific places and at specific times, typically at home, in the evening, in front of the TV. I have not-so-fond memories of my father chowing down on a half gallon of chocolate, vanilla, and strawberry ice cream until it was gone. He got so caught up in the Jackie Gleason Show that he couldnt stop, even though he wasnt hungry. 2. Address your sources of stress. Discuss it with a family member or friend, or even write it down in a journal. Do whatever you can to reduce your stress level. 3. Exercise daily. It helps to control your appetite, gives you more energy, and improves your sleeping habits. It also burns up calories to reduce your weight, or at least keep the amount of weight you gain in check. Exercise adds muscle, and the more muscle you have, the more calories you burn, even at rest. Not to mention that exercise builds lung capacity, endurance, and increases your self esteem as you see your body improving. 4. Get more rest and relaxation. Fatigue is one of the most common causes of overeating. Some people who overeat do so because its the only time that they think they have to relax. Its almost like a reward for themselves. Instead of using food for this purpose, plan a fun activity with friends that isnt centered on food. Outdoor activities are the best, because they burn calories and keep your mind occupied. Try hiking, biking, walking, or swimming. You can also plan just to have some quiet time to yourself. Set up the beach umbrella, grab a book, and head for the shore. 5. Avoid restrictive fad diets. Theyre psychologically self-defeating, and they often lead to cravings and too much focus on food and eating. Dont kid yourself. These diets almost never result in long-term weight control. Instead, you can cause metabolic problems and could even ruin your good health. 6. Learn about proper nutrition, such as the food pyramid. You have to understand when to exercise restraint, and when to recognize that youre actually full. For many people, this is a skill. Drink plenty of water and eat several small meals spread throughout the day. Base your diet on complex carbohydrates like pasta and bread, while getting enough protein from lean meats, dairy products, and fish. Avoid fats and sweets. A nutritious snack consumed during a stressful period is much better than binging on junk food. 7. Dont be afraid to get professional help if you need it. Talk to your doctor if your emotional eating becomes really excessive, interferes with your normal functioning, or is the result of serious psychological issues. Remember, eating is supposed to be a delicious, pleasurable experience, not a stressful or destructive one. And heres a note for all you parents out there. Please recognize that your children can be under a lot of stress due to problems at home or at school, and you might not even recognize it. Divorces and separations can be major factors that lead to overeating regardless of age. And its not just baby fat. A fat child eventually turns into a fat adult. In fact, America now has the fattest population in the world. Help your child by encouraging them to follow the common-sense guidelines above. Of course, you need to set a good example by following them yourself. Rick Moore is a personal trainer certified by the American Fitness Professionals & Associates. He believes in common-sense, drug-free training. Visit him at Ricks Fitness & Health, Inc., in beautiful downtown Milton. Check out his website at http://www.enrapt.com/ricksfitness, or give him a call at (302) 684-3669. |
LETTERS From CAMP Rehoboth, Vol. 8, No. 5, May 22, 1998. |