Are you one of the Frust-, pleasure or stress eaters? Emotional Eating is called such behavior. How to recognize your feelings, saving calories

The new job by Oliver goes right violently wrong: a huge project, no time to delivery, and from day 12 hours in the office - minimum. That he gets like so much responsibility, flatters him, but the stress and pressure he feels it, he can hardly compensate. Runs only wrong a small thing, he gets nervous to its limits. The result: On the way home he stops briefly each time at the kiosk. Two candy bars he always does, sometimes he allows himself to be a few chips. While driving the last three kilometers to the home, he eats everything. He had previously not hungry.

Comfort eating due to too much stress

Just as Oliver more people than you might think behave. This involves not just about classic comfort eating. Rather than dealing with their own feelings, it compensate many people from ingesting food when they are emotionally upset. A study by the University of Würzburg According stress leads in about a third of all adults to the fact that they eat more. About half eats less than usual under pressure. Only about one-fifth nothing changes by stress.

Glycemic index and glycemic load of candy
In a lot of pressure and heavy workloads, many resort to sweet junk foods

© Shutterstock / o.drozdenko

Emotional Eating is this phenomenon in technical language. Feeling controlled eaters process their inner world by going to the supermarket or to the fridge. Especially in emotionally stressful situations, they tend to eat mainly greasy and sweet - although of nutrients in the body is no shortage, say, without a physical sensation of hunger. Nevertheless, the head answers: Eat something, now! The body responds as to cope with negative feelings, to stun them. "That we rely on strong emotions for eating, is among other things, that many people have not learned to deal with their feelings in a healthy way"Says the Hamburg author Maria Sanchez ("Why do we eat without hunger"King-Urania to 20 euros). "Anger, fear or sadness triggers stress. Eating is practically used as an anti-stress pill, because it is a very quick way to reduce the internal stress level." 

>>> Top 10 Tips for stress

this comes too often before, the many food leads to obesity. According to the Robert Koch Institute two thirds of men and half the women here are overweight on land, around a quarter of all adults is even regarded as obese. "In the absence of disease before, emotional reasons are the cause of obesity", The alternative practitioner for psychotherapy. "Otherwise, we'd stop when we're full, just as naturally lean people do." Through food but emotional hunger can not be satisfied, because the soul hungers mostly by others: peace, love, acceptance.

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Angry? This negative feeling like stun frustration eaters with fast food

© Ollyy /

Rage and anger favor the comfort eating

but it does not always have to be work that stresses. A good example is Bjorn, a football fan. Vorm game against Bayern, he does not believe in a victory. But a small ray of hope sprouting yes in each Fan: Let us create the sensation? Maybe we can kidnap a point. Or at least annoy Bayern a little. But in the end his team conceded their heaviest defeat in club history. Björn is disappointed and angry. Although he barely had a stadium sausage with fries and it leads directly to the nearest fast-food chain. He orders a course Maxi menu, which he quite auffuttert. He was not hungry anyway.

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The frustration of defeat and partly violent emotions that rain down on the fan during the game, are also stressful for the body. This triggers a chain reaction, because the brain needs during stress more energy. The adrenal glands pour simultaneously from the hormone cortisol to allow more sugar shall be mobilized from the reserves. With people like Bjorn that leads to hunger. They begin to eat to make the brain the necessary energy available - thus the stress level drops. As people reach under tension mainly to high-calorie foods - especially fat and sugar to reduce the short term the level - nor enough energy stored remains. Everyone knows the consequences of such unnecessary Meals: The weight increases, while the brain learns the dangerous lesson that food is the right remedy for stress. It is made a link that is very difficult to decouple again. However, there are also people who react to stress very differently: by food stop. 

Frustration eater? Boredom is a cause
Boredom is often compensated with food

© Stokkete /

Emotional Eating by boredom

Even supposed happiness and security in the family can promote emotional eating. Stefan often sits at Christmas time with parents, uncles and aunts at the table and feels really comfortable. But then he notes that he has six handful of cookies and gingerbread reingestopft while listening to the insipid drivel about allotments and hairdressing appointments. Even with Stefan applies: Actually, he's not hungry. The initially leisurely game turns out to be for him soon as yawning abyss of boredom, he'd rather be with friends, the family but do not want to offend - and compensates for the stress by eating.

Difference between emotional and physical hunger

The appetite comes from somewhere else. The difference between emotional and physical hunger is easily explained. The latter usually occurs 3 to 4 hours after the last meal, and can be well tolerated for a while. In real hunger the meal satisfying in itself, and it is also usually do not care what is eaten. Emotional hunger contrast involves lightning and sparked a strong desire to breastfeed him instantly by certain foods. After that frequently puts a no satisfaction, but a guilty conscience. And the emotional hunger remains, because food numb feelings, even temporarily. Even positive emotions can enhance the eating behavior: at parties, a large group in a relaxed atmosphere, the memory of childhood tastes or if someone is in love.

Frustration makes you fat
Frustration eaters who are struggling with weight problems

© solar22 /

Overweight as a result of Emotional Eating

Takes emotional eating too large proportions, so that the person suffers from consequences such as obesity, action is needed. "It points out that emotions in everyday life do not have enough space"Says Sanchez. "to recognize this and to deal with their own feelings, is the first step." 

Test: Are you a frustrated eater?

Find out with this quick test, whether you tend to emotional eating

Emotional eaters - yes or no? Of the "Dutch Eating Behavior Questionnaire" (DEBQ) helps classify their own eating habits. Respond to the following questions by answering each question with a number honest and spontaneous: 

  • I would love to eat then if something went wrong.
    1 = never, 2 = rarely, 3 = sometimes, 4 = often, 5 = very often
  • I have often a strong desire to eat something when I'm irritated.
    1 = never, 2 = rarely, 3 = sometimes, 4 = often, 5 = very often
  • I feel like eating when I'm depressed or discouraged.
    1 = never, 2 = rarely, 3 = sometimes, 4 = often, 5 = very often
  • Then I will eat when I have nothing to do and bored.
    1 = never, 2 = rarely, 3 = sometimes, 4 = often, 5 = very often
  • I want to eat when coming towards me an unpleasant event.
    1 = never, 2 = rarely, 3 = sometimes, 4 = often, 5 = very often
  • I have to eat when I'm worried, troubled, angry, disappointed or just tense.
    1 = never, 2 = rarely, 3 = sometimes, 4 = often, 5 = very often
  • I would prefer to eat something when I feel lonely.

Evaluation: Add your individual scores. Normal weight, healthy men produce on average lower scores than women. With more than 17 points is likely in men by an average of about emotional eating. If the value is greater than 28, is often even before a disease with regular binge eating. Then: off to the doctor!

No more Emotional Eating
They also belong to the frustration eaters? To escape the vicious circle

© Dean Drobot /

To stop emotional eating

No diet program in the world can help a person in this situation. Only solving the problems may lead to the desired weight loss and stop the feed seizures. So, talk things, which have to change, and look in doubt, help and advice from a psychologist. US researchers at the Mayo Clinic in Minnesota have searched extensively for Emotional Eating for solutions. First and foremost is stress management through yoga, meditation or breathing exercises. In addition helps a food diary in which it should be noted, what, how much, when and in which feeling eaten. At best, you recognize patterns themselves. Or discuss the diary with an expert.

>>> To create is an eating plan for losing weight

Very important, but also maintained throughout difficult is the hunger-Check: Can it be physiological hunger? Is there a rumbling in the stomach? When did you eat last? Then wait until the Jieper is over. Eating out of boredom can be replaced with healthier behaviors (walking, reading, watching a movie, call friends). Let comfort food when shopping aware on the shelf. If all this does not work, professional help must be found, in order to be the cause of the emotional hunger that can be satisfied by sustained no food in the world on the track. Because actually you have not hungry.

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