HUNGER, EMOTIONAL EATING & PRODUCTIVE COPING (5/21/22)

HUNGER, EMOTIONAL EATING & PRODUCTIVE COPING

1. Hunger is biopsychosocial

   • Biology = hormones such as ghrelin & leptin) as well as neural inputs

   • Psychosocial = social cues, cultural norms, circadian cues, moods, education levels, socioeconomic status

   • Lower socioeconomic status increases risk of obesity & increased appetite (cheap food is often less filling & calorie dense, high stress, less sleep etc)

   • Brain interprets these endless inputs to formulate an output

   • Unfortunately, these inputs are not always “alarms” that must always be acted upon

2. Behavior modification is key (yet it’s complex)

• “Reward centers” of brain are activated during eating & many become addicted to the positive sensation leading to a negative coping strategy

• When tempted, consider reflecting for 5 minutes (set timer)

• Journaling, meditating, talking & exercising are more productive coping strategies

• Reward yourself in more positive ways

• Weekly or monthly bonus to spend on hobby?

• Optimizing daily schedule, planning ahead & digging into culprit of stress is KEY

• Professional guidance from Behavioral Therapist and/or Registered Dietician is OK

3. Tips

• Prepare food in advance so there is less temptation to grab fast food

• Track bodyweight and calorie intake daily for self-accountability

• Befriend individuals with similar goals (social support)

• Avoid purchasing highly palatable/desirable “trigger foods”

• Sugar + salt + fat = hyperpalatable food (baked goods, chips, candy, etc)

• Stick to mostly high protein and fiber foods throughout the day

• Stock kitchen with lower calorie yet satiating foods (fruit instead of candy, air popcorn instead of chips etc)

• Divide hyperpalatable foods into individual serving sizes using zip-lock bags or similar (only the self-disciplined)

• Stick to pre-planned serving size and immediately follow up with another activity to shift attention (walk, shower, call a friend etc)

• Much like sleep, routine is key

• Eat similarly each day (meal timing, frequency, quality, serving sizes etc)

• Budget greater volume food during time of day you typically enjoy eating more

• Avoid boredom (stay busy)

• Give yourself 8 hours of sleep opportunity each day