Question

I binge eat sweets whenever I am anxious or depressed. I can not stop eating sugar and I have to. What should I do? I cannot go a day without chocolate.

Answer 1

Distinguishing between genuine hunger and the desire to binge eat can be challenging, especially if you have a history of emotional eating or disordered eating patterns. Here are some tips that may help you differentiate between the two:

1. Physical cues of hunger:

   • True hunger often builds gradually and is associated with physical sensations like stomach growling, a feeling of emptiness in the stomach, or low energy.
   • Hunger is generally satisfied by eating a balanced meal, and once you've eaten, the feeling of hunger subsides.

2. Emotional cues of binge eating:

   • Binge eating is often triggered by emotions, such as stress, sadness, boredom, or anxiety, rather than by genuine physical hunger.
   • The desire to binge eat might arise suddenly and feel more urgent compared to the gradual build-up of physical hunger.

3. Cravings vs. hunger:

   • Cravings are specific desires for certain types of foods, especially high-calorie or comfort foods, and are often linked to emotional triggers.
   • True hunger is typically more open to different food choices and is satisfied by a variety of nourishing foods.

4. Mindful eating:

   • Practice mindful eating to become more aware of your body's cues. Before reaching for food, take a moment to check in with yourself and identify whether you are genuinely hungry or responding to emotional cues.

5. Emotional awareness:

   • Pay attention to your emotional state when the desire to eat arises. Are you feeling stressed, lonely, sad, or anxious? If so, it may indicate that the desire to eat is more emotional than physical.

6. Time since your last meal:

   • If you've recently eaten a balanced meal, but the desire to eat persists, it might be more related to emotions than physical hunger.

Remember, it's essential to address emotional eating patterns or binge eating tendencies with compassion and understanding. If you find yourself struggling to manage emotional eating, consider seeking support from a licensed therapist, counselor, or registered dietitian with experience in eating disorders. They can provide personalized guidance and strategies to help you build a healthier relationship with food and cope with emotional triggers in a more constructive way.