Eating when you’re hungry is a fairly simple and logical equation. Your body gives out a signal, which you answer.
But there are very likely to be times when you eat for other reasons, such as if you’re bored, agitated, or stressed. You may be visiting a friend or relative and feel obliged to take the proffered biscuit or slice of cake, even if you’re not hungry. Or it could simply become a force of habit that you have a chocolate bar every day at 11 am.
Eating habits are driven by a range of factors and understanding more about them could help you break negative patterns and make healthier eating choices.
Emotional eating is a habit for almost three-quarters of the nation
According to the Yorkshire Press, a survey has revealed that 73% of people identify as emotional eaters. Of the respondents, 26% said they turn to comfort food when they’re feeling down, and 35% snack out of boredom.
In turn, this type of eating can result in you making some unhealthy food choices. When these turn into habits, you can become trapped in a cycle of negativity. The good news, however, is that understanding a little more about why you develop these patterns can help you to take more control.
A range of factors can shape eating habits, and they are often developed subconsciously
1. Biology
Feeling hungry is your body’s signal that you need nutrients, and your “satiety response” is its way of letting you know that you’re full. However, it can sometimes take around 30 minutes for the satiety response to kick in, which can lead to you eating more than you need. Protein is the most satiating nutrient, followed by carbohydrates, while fat has the lowest satiating properties.
Sensory appeal plays a big part in our food choices, too. The taste, smell, appearance, and texture of different foods can make them more (or less) appetising options.
2. Psychology
Emotional eating is common. Stress, boredom, fear, and loneliness can often be factors in eating for reasons other than hunger. Major life events can play their part, too, such as relationship issues, work problems, and financial worries.
In these circumstances, you’re more likely to turn to sugary, salty or fatty processed foods, which your brain will prioritise as they give you a quick boost of energy.
In turn, this can lead to a spike in your blood sugar levels, followed by a sudden drop which leaves you once again low on energy. This can lead to unhealthy – and often unhappy – cycles of eating simply to help yourself feel brighter, however temporarily.
3. Economy
The cost of food is another key determinant of food choices. In general, those on lower incomes tend to have more unbalanced diets. However, having money doesn’t make a healthy diet a foregone conclusion.
4. Culture
Cultural influences can also affect your diet choices, with traditions, values and beliefs often directing not only what you eat but how you prepare it.
There can also be social influences. According to the World Happiness Report, sharing meals with others is associated with greater wellbeing, with more positive emotions reported by those who shared more meals than others.
Eating in a social context, such as with family and friends, is also more likely to encourage you to choose healthier options.
5 practical ways to make healthier food choices
1. Keep a food diary
Writing down what you eat and when, and how you felt at the time, can help you identify patterns in your behaviours and make some changes.
For example, if you always crave a sugary snack in the afternoon, eating a more protein-rich lunch could help to keep you fuller for longer.
2. Consider your cravings
Rather than reaching straight for a snack, ask yourself: Is this real hunger, or is this emotional eating? Give your craving time to pass; most will dissipate in 10 to 20 minutes. If you still feel like eating, do so after this time has elapsed.
3. Try stress management techniques
Stress can cause you to eat when you’re not hungry or lead you to choose more sugary or unhealthy foods. Try to take some active steps to help with stress, such as yoga, meditation, mindfulness, or walking in nature.
4. Use distractions
If boredom eating is impacting you, use your food diary to identify when these behaviours are most likely to occur, and try distraction techniques, such as reading, listening to music, or taking a walk.
5. Don’t be too hard on yourself
While it’s a positive move to try to make your snacking more mindful, if you do find yourself eating for emotional reasons, beating yourself up isn’t going to help. Just start the next day afresh, focusing on how you can make a positive change rather than looking back with negativity.
Get in touch
While these are useful practical tips, if you’re worried in any way about your eating patterns or behaviour, please speak to your GP.
Meanwhile, we’re always happy to talk about any aspect of your financial planning. Please get in touch by emailing hello@fingerprintfp.co.uk or calling 03452 100 100 to find out more.
Please note
This article is for general information only and does not constitute advice. The information is aimed at individuals only.
All information is correct at the time of writing and is subject to change in the future.