Emotional eating refers to eating in response to emotional triggers rather than hunger or perceived need. Most people partake in emotional eating on occasion in response to stress, hormonal shifts associated with premenstrual syndrome (PMS) or in response to positive emotions, such as joy. When emotional eating becomes excessive it can lead to illnesses such as depression, bulimia or binge eating disorder. Physical activity may prove beneficial in reducing frequency and severity of emotional eating.
Function
Physical activity may function in multiple ways for people who emotionally eat. The Mayo Clinic suggests physical activities as a potential means of stress relief. Since many emotional eaters indulge in excessive amounts of foods in order to cope with stress, exercise may provide a healthy alternative to such eating, prevent excessive caloric intake or weight gain and improve a person's physical fitness. Physical activity can also improve a person's self esteem and body image--significant issues for many people who eat in response to emotions. Emotional eaters who carry excess body weight can use physical activity as a positive tool for weight management.
Effectiveness
Physical activity may help reduce emotional eating behaviors in some people. According to research published in the International Journal of Eating Disorders in October, 1994, obese women with binge eating disorder who partake in guided physical activity throughout the course of treatment exhibit enhanced recovery rates and reduced emotional eating behaviors, compared to women who do not. Since multiple factors contribute to emotional eating and emotional eating behaviors vary in severity and frequency, some individuals may require additional forms of treatment in order to permanently alter their behaviors. Regardless, physical activity does appear to provide benefits.
Types
Depending upon a person's skill level and interest, numerous physical activities may prove helpful in preventing or reducing emotional eating behaviors. Cardiovascular activities such as walking, jogging, running, biking, dancing and swimming provide valuable options. People who prefer independent exercise may benefit most from walking outdoors, using a stationary or outdoor bike or doing exercise videos. Social interaction through aerobics classes, dance events and group outdoor activities may also benefit people who emotionally eat. The Mayo Clinic suggests yoga as a relaxing form of exercise that may enhance stress reduction. Resistance training, such as weight training, toning classes, yoga and Pilates are also encouraged.
Benefits
Physical activity may promote numerous benefits. When physical activity helps to reduce emotional eating behaviors, emotional wellness tends to improve. Overweight individuals who attribute unhealthy weight gain to their emotional eating habit will likely reap healthy weight management results. According to research published in Public Health Nutrition in 1999, physical activity may also help alleviate depression, reduce feelings of anxiety and improve cognitive function. Physical activity is also known to improve heart health and immune system strength and reduce risk for obesity, type 2 diabetes and hypertension (high blood pressure).
Suggestions
A person is more likely to stick with an exercise program if it focuses on activities she enjoys. People who have little or no experience with exercise should seek guidance from a qualified fitness professional. The Physical Activity Guidelines for Americans suggests 150 minutes of moderate-intensity or 75 minutes intense activity weekly for most adults, as well as strength-training exercises at least twice per week. For best results, physical activity should be dispersed throughout the week. Emotional eaters may benefit most from exercising during times of heightened stress or during times of day that emotional eating tends to occur. If emotional eating behaviors are severe, doctor's guidance is recommended.
References
- Mayo Clinic: Emotional Eating and Weight Loss Tips
- International Journal of Eating Disorders: Exercise in the treatment of binge eating disorder; Oct. 1994
- Public Health Nutrition: The influence of physical activity on mental well-being; 1999
- U.S. Department of Health and Human Services: 2008 Physical Activity Guidelines for Americans
