Eating is something that we do everyday for our survival, while there are survivalist eaters, for a lot of us food brings enjoyment and an emotional connection too. Given that eating can be linked to emotion, it’s no wonder so many people lose control of their eating habits, inhibitions and appetite from time to time. The good news is, this is a beast that can be tamed, so here’s some healthy hacks to stay in control of your appetite and eating habits.
You’re not alone
While not all “out of balance” eating habits would be considered to the level of disordered eating, statistics show that 2.7% of adolescents will experience an eating disorder at some point in their lives. More data has shown that binge eating disorder affects an estimated 2.8 million people in just America alone. Interestingly, in a worldwide study the prevalence of lifetime eating disorders was 8.4% for women compared to 2.2% for men.
Where to begin?
In order to take control of your eating habits it’s firstly important to understand why they are there in the first place. There are so many reasons why someone might feel out of control with their eating and food intake, here are a few to consider:
- Is it emotional eating? (related to how you are feeling/something you are experiencing)
- Is the temptation constantly in front of you? (e.g. fridge stocked full of chocolate or work at a cake shop)
- Is it because your body isn’t receiving the nourishing foods it needs (e.g. low energy fixed with sugary foods or out of control cravings due to nutrient deficiencies)
- Are you too busy to eat properly during the day or prepare proper meals resulting in binge eating when you’re home?
Nourish your body
Just like a car needs fuel to run, our body needs food as its fuel to function properly. Lacking one of the macronutrients such as protein, good fats or carbohydrates can leave you craving sugary and high GI foods. When the body is dehydrated the brain sends signals to the stomach which resemble “hunger signals”, this makes us think we are hungry when perhaps the body is just thirsty. Drinking enough water and keeping yourself hydrated is a great way to have control with your eating(McKiernan et al., 2008). Consuming nutrient dense foods helps to fuel the body with energy, keep it healthy and leave you feeling fuller for longer. Some great foods that can help you to achieve this include ginseng, oats, potatoes, eggs, fish and green vegetables to name a few (Carreiro et al., 2016).
Take care of your mind
The link between our mental health, emotional state, appetite and eating habits is hugely responsible for a relationship with food. Just as a poor diet can lead to depression and anxiety, this then becomes a cycle that continues as the low moods increase junk food cravings. Rather than trying to figure out which came first, addressing both is the way to move forward (Harvard health blog, 2022). Dealing with emotions head on by discussing them with loved ones or a professional is a great way to navigate through this. Getting in the daily habit of journaling, meditation and mindfulness are helpful tools to help look after your mental health (Behan, 2020).
Embrace your body
Developing a healthy relationship with your body image is extremely beneficial for looking after your eating habits. There is a significant link between body dysmorphia and disordered eating, which can create a vicious cycle. It can be as simple as being grateful to your body for keeping you alive and healthy and learning to embrace what you once thought of as flaws as unique beauty. Your value is not placed on your physical appearance, it’s what’s inside that counts!
Enjoy the treats!
Everything in life is best enjoyed in moderation, so enjoy the treats as well as enjoying your healthy and nourishing meals! Creating a habit that sticks takes time, so go easy on yourself while making small changes that better your health and relationship with food.
References
Behan C. (2020). The benefits of meditation and mindfulness practices during times of crisis such as COVID-19. Irish journal of psychological medicine, 37(4), 256–258. https://doi.org/10.1017/ipm.2020.38
Carreiro, A. L., Dhillon, J., Gordon, S., Higgins, K. A., Jacobs, A. G., McArthur, B. M., Redan, B. W., Rivera, R. L., Schmidt, L. R., & Mattes, R. D. (2016). The Macronutrients, Appetite, and Energy Intake. Annual review of nutrition, 36, 73–103. https://doi.org/10.1146/annurev-nutr-121415-112624
Harvard Health Blog, (2022). Nutritional Psychiatry: your brain on food. Accessed on 14/04/2023, <https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626>
McKiernan, F., Houchins, J. A., & Mattes, R. D. (2008). Relationships between human thirst, hunger, drinking, and feeding. Physiology & behavior, 94(5), 700–708. https://doi.org/10.1016/j.physbeh.2008.04.007