It's amazing how often we eat when NOT hungry. I find myself thinking about this allot as I'm starting a new strict 30 day primal/paleo tomorrow. I had been eating too much fruit/nuts and protein powder(my crutch).
How long did it take YOU to stop emotional eating and really listen your true hunger when it spoke? I do understand that being "Fat Adapted" has something to do with this. Finding that magical combo of fat/protein is not that easy for me ..yet.
IF sounds dandy as I'd eat less but would I think about food less? Is IF the right way to go? I've heard it can be detrimental for women.
I've dealt with this habit for a long time, and I've been eating paleo for a year. I think the "mindful eating" approach is a good way to deal with it. Focus on making yourself calm down, listen to your stomach to tell you when you're really hungry, and savor every bite of food. I generally eat too fast when I feel stressed out and it's never satisfying.
When I get to work I put all my fruit and nuts out in front of me. I make myself examine, every time I reach for something, why I am reaching for it. In the beginning I found that I was reching for stuff because I was bored or frustrated. After about a week I stopped and now am only reaching for things when I am truely hungry. Try it and see what happens. Write down, if you need to, your reason for reaching for food.
Just a thought: One thing I did a long time ago (connected with the Army oddly enough) is go on a 24 hour fast. Nothing but water. It was part of a focus group on nutrition. What they wanted us to learn was how it felt to be truely hungry. While I would not advise 24 hours (cause it really sucked), I would suggest an 8 hour fast and get to know when you are truely hungry.
When I feel that way, I get up and do some physical activity like running or even just doing the dishes. Also, I drink a tall glass of water because often, when I think I'm hungry I'm actually just thirsty and dehydrated.
I don't think you can ever get over emotional eating until you find out what your triggers are and deal with the root cause of the eating.
I am an emotional eater too, and I have not yet figured out how to do this, although I know that I have to.
One thing I was told is that when you emotionally overeat, you are stuffing down the feelings, so you need to NOT eat, sit somewhere quiet and let the feelings come out. You can do this by journaling. Even if you have nothing to say, just write. Anything. Eventually the feelings come and you can deal with them.
Hope this helps some!
I've heard IF working for a lot of people, including women, but you do have to be fat adapted first. I tried it out (due to curiosity) when I wasn't fat adapted.. I know I wasn't, because I spent the entire morning with a gnawing hunger and couldn't stop thinking about food. I guess it's one way to find out what true hunger feels like.
Now I'm a lot more adapted, I can easily forget to eat in the morning and accidentally IF through to lunch. I haven't been experimenting with it long enough to comment on whether it works or not, though.
I used to be just like you just a few weeks ago. To be honest, once I started eating paleo I would say it was different from around day 2. I just wasn't physically hungry.. . not to mention had bags of energy. Don't know much about IF, will be reading replies with interest
ItsTheWooo did a post about this subject not too long ago.
Outside of severe mental illness I'm not sure I buy into emotional eating.