Mindful journaling therapy: Releasing emotional baggage through forgiveness and self-communication

Sometimes, we can even gauge the level of inner suffering a person endures by their weight. There are subconscious factors behind people's overeating, reasons they may not even be aware of. For example, a woman who has been sexually assaulted might subconsciously want to gain weight to make herself less attractive. Whatever the reason, when people decide to lose weight through dieting, they only become more unhappy and even frustrated, because it ultimately leads them to overeat again and become even heavier than before. Hunger is a warning signal that the body needs nutrients, controlled by the level of nutrients in the blood. However, hunger is not the only reason we eat.

The content and amount of the previous meal, the pace of eating, weather factors, the amount of exercise, hormone levels, and whether one has any illness all affect our eating habits. If we just want to eat but don't feel hungry, then it's an appetite issue. Appetite is the desire to eat, not a need. Many factors can trigger appetite, such as good or bad moods, thoughts, memories, the appearance, taste, and type of food. Humans have a natural tendency to seek maximum energy in the simplest way, which is why people are attracted to fast food. When we are hungry, we should eat until we feel satisfied. But remember, it takes about 20 minutes for the brain to recognize that the stomach is full.

The best approach is to eat slowly. Another important point is to avoid becoming excessively hungry, as this can easily lead to overeating. You can increase your meal frequency to five times a day, but keep each meal smaller. This will not only maintain a normal metabolism but also prevent excessive hunger. Most importantly, moderation is key. If you don't feel hungry but are still eating, ask yourself why. Most of the time, people are unaware of what drives them to overeat. People with emotional eating problems often start eating as soon as they get home from get off work or when they feel tired. These individuals experience sudden hunger and feel the urge to eat immediately.

True hunger develops gradually. From the first faint rumbling in your stomach, this process can take several hours. You might feel the urge to eat quickly, but you can wait. True hunger doesn't discriminate based on specific foods, whereas emotional eaters might feel an irresistible urge to eat fries or chocolate. If you eat to feel better but then feel angry and guilty about it, you're engaging in emotional eating. This creates more negative emotions and perpetuates a vicious cycle of overeating.

Regarding emotional eating, it's crucial to understand when it all started. Did you recently get divorced or break up with a loved one? Or is there some other situation that makes you want to fill the void with food? Unfortunately, food can never truly satisfy human emptiness. Seeking comfort through food is self-destructive and can ultimately be a trigger for obesity. Research shows that when people are stressed, brain hormones can cause cravings for foods like salty crackers. Loneliness can lead to cravings for crackers or noodles. Anxiety can cause cravings for sweets like ice cream. Depression can cause cravings for sugar. If someone is angry, they might crave meat or crunchy treats. And jealousy can lead to a pure urge to overeat, regardless of the food.