Hey and welcome back to the feed me Turo fitness Podcast. I'm really glad, glad you are here, because today we are diving into something that affects almost everyone, but no one really talks about openly, and that is emotional eating. And good, because maybe you have had a stressful day, you're exhausted, you're frustrated, and suddenly that chocolate bar or pack of chips just feels like the answer. You are not physically hungry, but you eat anyway and afterwards. You feel guilty. You think, why can't I just have more willpower. If you have ever been there, I see you, and I want to share. I want to start by saying this isn't about lack of willpower. This is about understanding what's really going on and how we can build tools that help us respond with care instead of guilt. So this is a topic that so many people and are really underestimating myself too and really struggling like that, because especially the evening, like sometimes I feel like that when I'm, I'm coming home, I'm laying in couch, and I'm I just want to eat something. It's often it says that there is some kind of emotion, just kind of that sometimes it's a physical hunger. And the difference is really hard to recognize if you don't have these tools. What we are going to talk little bit later. And I'm giving in this episode, I'm giving you practical strategies, how to actually recognize it and and when to how to recognize if it's actually physical hunger or if it's emotional hunger, and how to avoid those. So let's get into this episode. And first, I want to talk about what emotional eating actually is. So it is when we turn food to cope with, with the feeling, with an emotion, not to satisfy actual physical hunger. So those things, they could be, stress after work, boredom in the evening, feeling overwhelmed or anxious, even even celebrating or rewarding yourself. Those are, those are all kind of emotional eating ways how we suppress those kind of unwanted feelings. And the key is that emotional eating is not a failure. It's a coping mechanism. It's something your brain has learned over time. For example, if you are telling yourself that I feel bad, and then you are telling yourself that food gives me a quick hit of dopamine, I feel temporarily better, but what we want to do is to shift of that automatic reaction and start responding intentionally instead. So this is, this is emotional healing, to understand it's, it's, it's a way to suppress those unwanted feelings. Like, of course, we all want it, like, I myself too. I want to be happy all the time, but it just won't happen. And there's all the time some kind of emotions. What are happening, what we are maybe we are even unaware what those emotions are, or or like, if it's if it's boring, if it happens in the same situation, and usually it follows always the same pattern, and often we don't even realize that we are actually eating for emotions. And those those are, they are not those emotions. They are very difficult to actually, actually recognize. And what is the difference between emotional hunger versus physical hunger? One of the most, most powerful things you can do is to learn, learn to tell the difference between physical hunger and emotional hunger. So if I would break it down, it it, there is a difference and a physical hunger, you can, you can tell that it builds gradually. It's not that it happens like it's, it's out of nowhere, that you are, you are coming from home, and you are like, Well, I'm now, I'm actually hungry. It builds always gradually, and it comes often from, or it comes from, almost always from stomach. It comes from low energy or from brain fog. So if you are feeling physical hunger, you are open to a variety of foods, whatever is available. Because if you are physically hung hungry, it it don't have to be that chocolate or ice cream or something, it could be something else. And it goes away when you eat a balanced meal. So it's, it's it's gone there every single time when you eat balanced meal, and usually it doesn't come with the guilt. So if you are physical, physically hungry, you eat, you don't feel killed afterwards. What is the emotional hunger? It comes on suddenly, and it feels urgent. And examples of this, these are like, for example, if you go, if you walk by, or you see something, you see somebody is eating ice cream, you taste something, you smell something, and you are like, whoa. This is, this is, I'm actually hungry. I i it, and it's urgent that I want it also now. Or some snacking. There are so many different kind of ways how it comes, but it usually comes right, like very urgent, and suddenly it's, it's if you are having emotional hunger, you are craving a specific food, usually it's either sweet, it's salty or high in fat, as basically just the calorie dense foods and that emotional eating, it happens in your head and not in your stomach. So probably, if you are having that emotional hunger, your stomach is not crawling. It's in your mind and in your head. You feel like that. You need it, but it's not that physical hunger. You feel it in your in your stomach, and it that emotional hunger isn't satisfied, isn't isn't satisfying you even after eating. So that's the reason why, after emotional eating, it feels like that you can't stop. It's it's there's never enough, and it often leads to guilt or regret afterwards. So after, when you have been if you are physically hungry, you eat when you are actually hungry, and you eat balanced meal after you are satisfied, and you don't feel eat that, holy shit. Why did I eat those potatoes or a big salad or or you don't feel regretted while I was eating the whole packets of pasta or whatever that that usually you don't have that guilt or regret when you are actually physically hungry. So good question to ask yourself is, is that would I eat a chicken breast or scrambled eggs or piece of fruit right now, if the answer is no, and only cookies sound good. It's probably emotional hunger. And we are going to go these strategies, how to actually go through and make a self test every time. And it doesn't mean with these tests that they are going to work every single time, but more often than not, you are making progress. So progress avoiding this emotional eating versus physical eating is not that you are going to do it right after the bat every single time, right but let's say that you are. You tend to eat for emotions, and you are you are eating you are making because we make these kind of decisions several times every single day. And now, if you are kind of emotional eater, and you are eating, let's say 10 out of 10, or nine out of 10, you let your cravings in, and you are eating for your emotions. And now if you are able to improve from nine out of 10, you are able to improve eight out of 10 or seven out of 10, you are able to reduce it one to two times out of 10. That is a progress, and that is something to build on. And you are, you are actually making something. It's not that because this is also it's a different topic, but it's more like that all in or nothing, that you are thinking that you have to have that willpower. It's it's not about willpower. It's about using these different strategies, learning and keeping, staying consistent with them, and making those small improvements, because that is what is the real life progress. Progress is not never that you are able to limit or avoid it completely. It's all about that you are able to make little bit smarter and better decisions of what, when and how to eat. So first strategy. What I want to talk in this is, probably my favorite strategy, is the three minute pause strategy. So what can you do in the moment when the cravings hit? And try this three minute pause strategy. So what it means? It's that before reaching for food, pause and ask yourself these three questions. Number one, is that what I'm feeling right now? Is it stress? Is it boredom? Is it exhaustion? Is it loneliness? And ideally, you would write it down. It's you can take your phone, write it in your notes. You can use old fashioned pen and paper strategy, or even if that is not possible, just think it in your head. But I always recommend to write it somewhere down so it's visible. You can go back and look those notes, what you have been writing, because it's often that it happens in similar, same kind of situations, what we are not even aware and then when you start to see that, oh, this is this happens more often, later in the night, when I'm alone, when everybody else is sleeping, and then you start to see that, okay, this is my pattern. It could be during the work. It could be that you are working in afternoon, and then all of sudden, there is something happening. It's a busy moment at the work and and you are recognizing that, okay, I'm stressed. Are you craving, actually, food, or maybe it's something else we go all to strategies through little bit later. Then question number two is, what do I really need? So is it going to be a break? Is going to be a nap? It's going to be a human connection, or is going to be a change of scenery? So examples for this is if, for example, if you are at the work and you are going to see going to cafeteria. That was one example of book where I lately, lately, was reading about our habits. And there was an example, amazing example, and I was relating it so much because example was that it was always without realizing you go to like it happens between three and 4pm afternoon during the work and you are going to cafeteria, buy some snack, go back to your Talk with your colleagues and go back to your working, working spot. And when these when, when you recognize that this is happening, you could be trying that are you? Is it actually physical hunger? Is the emotional hunger? What is happening? It's hard to recognize what is actually going on. But then, if you try it that Okay, you go out, you are not you go to you eat something else, but not talk to anyone. Is it going to but is it? Is that going to help? And like in this case, it was that was not helping. It was not the solution, it was not the food, what you were craving. And then the solution was that just going to cafeteria, talk with the colleagues for a while, and then but not buy anything to eat, not eat anything, and just then go back to your work station and keep working. And that the actual reason what was happening is, was that they were craving, the person was craving, actually social moment to chat with somebody. It was not the food. It was just connected all these habits to that habit that you went to cafeteria, you bought something to eat from there, and then you were eating it. And you thought that you need something to eat to actually suppress this unwanted feeling in afternoon, and that happened every time in afternoon without actually even realizing it. So there is just an example that it's it's maybe some human connection. What you are creating, maybe it's at some time, stepping outside, going for a fresh air, for a couple of minute walk. But then they it could be, there's so many solutions for every single person. And then question number three, during these three minute post directly, what you could be doing is that what? What's one thing I can do instead, just for three minutes. So here are some examples. So step outside, take five deep breaths, drink glass of water and maybe do some stretch. So mobility exercise, put on music and move your body. Turn for five for a few minutes and text someone who makes you feel seen. So this doesn't mean that you can't eat, but you are interrupting autopilot and giving yourself a chance to respond with intention. So the goal is, like with this three minute strategy, is that you are ideally, I always recommend to ask put a timer on, like, if you can put it, use it in your home. Set the timer for three minutes, put it on and what's the time? Let the time pass and do something else, like these three things. If you go, follow these two three steps, I'm pretty sure that at least sometimes, like I said, you are going to make different decision and not going to eat, but you are doing something else. And then because you have, then freedom, if it's this three minute, if it doesn't work, then you have always, you will never tell to yourself that I can't eat, I can eat. But there is some rule what you have to do before. And these three steps, first, writing down, or at least thinking, what you are feeling right now. Number two, is that, what do I really need? Is it food? It might feel that it's food, but you might come up out with a different thing. And number three, what? What's one thing I can do instead, just for three minutes before I start actually eating. And during these three minutes, it doesn't matter if you are at home, clean, you can read, you can do stretches, drink water, eat something else before we go back, we go, I go later, through more strategies, but just to give yourself a little bit more time to make to finally, actually go from the thought that you needed into that action, that you are actually going to eat it, but never, ever tell yourself that I can't eat it because you can, if you really want. Maybe it's a physical hunger, and it's not emotional hunger, what you are actually feeling. Because often this emotional hunger, it goes away when you just delay it little bit, and even if you forget it, because you will, most likely, I don't know anyone who is able to do this or remember this, every single time, you will forget it and several times. But there's coming so many possibilities during today, your next meal is only couple hours away, most likely. So even if you forget it, your next meal is your next chance to remember and do this and follow this strategy. So what is, what is then if you still end up snacking. Now let's say you go through all that and you still eat that cookie or ice cream or whatever you were craving, that's still okay. And now let's state that killed out of the picture and ask it instead. So what can I learn from this moment. So what triggered it was I really hungry earlier and skipped a meal. Was I under a lot of pressure or emotionally drained? Every time you reflect, instead of such, you build awareness, and that awareness is what creates change. So because even even it happens, because often that emotional snacking, it's it's a result that you have. Maybe you skipped your breakfast, maybe you skipped your lunch, or you had a like, really light lunch, and later on, when you are at home, you are feeling that now you could eat your fridge empty. So there is often a reason why it happened and but there's also ways what you can learn from that moment, and once you start to build that awareness, there is going to you are going to make so much smarter decisions, not every time, like I said, but every once in a while. And that is the progress. What we are looking for, what you want to see is that progress is not perfection, but making one, maybe two times out of 10, better or different diseases, and how you can then build emotional resilience in long term. So here's what works over the long haul, and not just in a moment. So number one is always eating consistently. So skipping meals or under reading sets you up for late day cravings. And that is that is often what I see, so often that, because it happens for like, for myself too, I have learned from my mistakes that you end up overeating, let's say, in week and during the weekend you have, you go out, you have some social event, you end up eating a lot more than you think. And then next day, next morning, you are thinking that now that it's I need to, I wasn't good enough. I need to kind of punish myself, either with a workout or skipping the meals. But what I learned that if you start to skip your meals or under eating, that sets you up for another cravings, another tailor what is only matter of time. So that's why it you don't you should feel any guilt of it and just act like nothing happened. Keep going what thing, what you have been doing and nothing that put that I need to be good. I need to make it good again. So that is, that is one of the best ways to think about it that because these things this happened to everyone, and you don't need to punish yourself with not skipping your meals, or especially not with a workout. And tip number two is including protein and fiber. So those these nutrients keep you full for longer. They reduce cravings and balance your blood sugar. So that is the most common reason when I when I see what people are eating, and who come to me and they say that I'm just craving something in the evening, and then when you look back what you have been earlier, it's most often times, it's combination, either you have been under eating earlier or you are not eating enough protein or fiber. I personally, I recognize it right away, because I'm I'm not really tracking my calories, but at the moment, like I have done it for for a longer period of time, so I'm pretty aware what I'm eating, but what I still even I don't use tracking app, but I track in my mind from foods, what I'm eating, that how much protein I eat. I have created my own base, how I hit my protein goal, not perfectly, but that I get at least. I would say that 120 grams every single day, even in my worst days, even without thinking. Because my habits, I have built them that I I have a rule that I have to eat 7075, grams of protein before my lunch. So how I do it? I have every single day same breakfast, or not same breakfast, but same protein sources for my breakfast. So for me, it's it's 250 grams of Greek yogurt or skewer and a scoop of protein powder. And those I mix with the berries through its seasonal what is available in my breakfast, moody and then for for snack, before lunch, it's another 2025, grams of protein, either protein shake, cottage cheese or other protein source, what I enjoy eating. So with these examples, with these habits I have every single day. I'm sure that I have already 70 grams before I eat my lunch. So this way, I'm already like, if I have even at least some protein source in my lunch, in my dinner, let's say I get 30 grams of protein for my lunch, 30 grams for my dinner. I'm I'm still eating my at least 130 grams. Ideally, my protein goal is 150 160 grams, but at least I get something. Because most people who I work with, when they start, they have no idea. They think that they are eating some protein, but they have no idea how much they are eating. And once they start to become more aware what they are eating, how much protein they are actually eating, you realize that, wow, there is some ways how I could be adding protein into my meals. And once you start to fix that, it's it's working in a long term, and you suddenly start to realize that, wow, actually, I'm not. It's a weird thing, but I'm not feeling any cravings. And it was a great example from was Sanna. We talked our last week's episode about hertz improvement. So make sure if you want to listen real story. Check out my latest episode, or one before this episode, when I talk with the Sanna. And that is just the best real life example. What can actually happen with those or those cravings and emotional healing in a long term. And then number three is that what is learn, what is, what works in the long term is kind of building your kind of comfort, minimum so list kind of non food, things that make you feel good. It could be a hot shower, journaling, short walk, listening music, or even just being in a quiet place for a moment. So this is these are things that actually work and helps you to go through and deal with those uncomfortable feelings without actually eating food or doing something and what, what matters even more. Number four is sleep and stress. So if you are sleep deprived and chronic, chronic, chronically overwhelmed, you are going to crave more quick comfort, and that's totally normal. So if you feel like that, you are all the time craving something it it is two most common things are lack of sleep or too much stress. And this is it's most of the people say that, Oh, but I can't there is stress is going to be and stress is not the bad thing. You can have it. It's not the bad thing to be stressed or to have stress little bit. But if it's then often those things are going hand in hand. If you are stressed, you are your sleep is probably sleep quality, maybe quantity is good, but you are thinking overnight, and that is affecting stress is affecting also to your sleep. And that works also opposite. If you are sleep deprived, you are not going to be you're going to be most likely more stressed. So once you start to fix these things, learn the ways how to deal, how to handle your stress, learn some other ways than food, to suppress, to reduce your stress. Those are making huge changes. And number five is, track what helps. So when you are know, when you know this, grading and choose something else, and it helps, and it works, write it down, because that is a win. And if you see that, if you start to see that what actually worked for me, you are going to you have already kind of toolbox, what is going to work. So here, those were just the quickly, those five things. So number one, it consistently include protein and fiber. Number three is to build your own kind of non food things that make you feel good. And number four, make sure to check your How is your sleep? How is your stress? Because they matter, and track what strategies and what actually works and helps for you, and then what I still want to talk I want to leave you with this is awareness. Is the win, not perfection, not clean eating, not willpower. So if you if you notice your triggers, pause before acting and show yourself a little kindness. That's a success, even if you still eat the snack, even if you mess up, you are learning. Progress isn't about never emotionally eating again. It's about soldering the time between the craving and the insight and learning to take care of yourself without punishment or sin. Or sin. So these are these are all means. So it's never going to be a failure if you end up eating emotionally, but because the really how you struggle, like it's like with everything in life, you start to learn it. It's not going to be from the first moment, if you have if you think like a small children, if they are like when they are learning to walk, for example, they are not all of sudden, starting to walk, starting to run, they learn it step by step, having a failures, learning from them, and then keep practicing. And at some point, hopefully, most of the people learn to walk at some point. And it's not that, you know, if think about it, your kid would say, every first time he or she's trying to get up and not able to walk, would say that, no, I can't do it. I stop it. Or if it's not working right, right from the bat, I can't walk right away. So what's the point even trying? And it's the same thing with this emotional eating. It's step by step process. And once you are learning you are moving forward, and that progress is not that you are never eating emotionally again. So quick recap for this episode. So emotional eating isn't about weakness, it's a learned coping mechanism. You can learn to spot the difference between emotional and physical hunger, the three minute pause is a powerful tool, and it says that do something else until you don't have you have all these rules, what I gave you, and because the long term change, it comes from consistency, not from willpower. Because willpower, some days you have it more, some days you have it less that is totally normal. There is no one who have all the time willpower. It says that some people have better strategies than others. And if this episode resonated with you, please share it with a friend or take a screenshot and tag me on Instagram at personal trainer, underline Turo, I would love to know what stood out of you, and if emotional eating is something you have struggled with and you are ready for personalized plan to build better habits without guilt, check out my coaching options on my website. I will put link in the show notes. Thank you for listening, and remember you don't have to do this alone.