Copyright Men's Journal
If you fall victim to emotional eating, you’re not alone. About 27 percent of adults say they eat to manage stress, and 34 percent of those who report overeating or eating unhealthy foods due to stress say it’s become a habit, according to the American Psychological Association. But habits like these can make real progress on a weight loss journey extremely difficult. “The number one reason people are overweight isn’t because they don’t know what to eat,” says Adam Gilbert, founder of health coaching company MyBodyTutor. “It’s because they’re eating when they’re emotionally hungry, not physically hungry.” Since launching his coaching program in 2007, Gilbert has reviewed thousands of client questionnaires and noticed a pattern: people often eat not because their stomachs are empty, but because their minds are overwhelmed by stress, boredom, or anxiety. Emotional hunger comes on suddenly, and is characterized by specific cravings, like chips, ice cream, or chocolate. You snack, but nothing hits the spot. And afterward, you often feel guilty. This is likely because you weren’t really hungry for food, but rather hungry for relief, distraction, escape, or comfort, Gilbert says. Physical hunger, in contrast, builds gradually. You feel it in your stomach, almost any food sounds appealing, and once you eat, you feel satisfied. Breaking the cycle of stress-driven snacking starts with awareness. This is where Gilbert’s “Broccoli Test” comes in. “Before you eat, just ask yourself: Would I eat broccoli right now?” he says. “If the answer is yes, you’re probably physically hungry, so go ahead and eat. But if the answer is no, you’re not hungry for food. You’re hungry for something emotional. If you wouldn’t eat broccoli, you’re likely trying to soothe an emotion, not satisfy a true physical need.” This simple mental checkpoint offers a pause between craving and automatic snacking. Without it, emotional eating patterns can repeat endlessly. During that pause, ask yourself these three questions: What’s really bothering me? What can I do about it? Why don’t I do anything about it?
