Why am I secret eating and how do I stop?

how to stop secret eating

Feel more in control around food

 

What is secret eating?

As you may have already guessed, secret eating is a form of disordered eating where someone will deliberately hide what they are eating, or how much they are eating, from other people.

This may involve finding a place to eat where they know nobody will see them, or only eating at times where nobody is likely to be around – for example, staying up late to eat after everybody else has gone to bed.

Secret eating behaviours can begin in childhood and continue long into adulthood, forming a vicious cycle that may seem impossible to break. In fact, one study found that 27.2% of children reported sneaking, hiding, or hoarding food1, while another study demonstrated how this figure may be as high as 34% in adolescents2.

In a further study, 54% of adult participants with diagnosed binge eating disorder admitted to secretive eating, separate to their binge eating behaviour3.

 

Why am I eating in secret?

Secret eating is often driven by psychological factors such as stress, guilt, shame, or feeling like you are out of control. Eating by yourself, on your own terms, is one way of regaining this control and avoiding perceived judgment from others surrounding your eating habits.

This behaviour can stem from early on in development, especially if you have been raised with a lot of negative associations surrounding food. This may be from your peers, diet culture in the media, societal standards or even from your own family.

In fact, the same study that found 27.2% of children engaged in secret eating also discovered that 57.5% of parents involved endorsed parental control of feeding.

If you have developed secret eating behaviours through guilt, fear, shame, embarrassment or simply wanting to be in control, this can be a tough habit to break. Luckily, we have a few pieces of advice that may help you get on top of your secret eating once and for all.

 

Our top 3 tips for stopping secret eating:

 

  1. Be compassionate and accepting towards yourself

The first step in overcoming secret eating is to show yourself compassion. Eating should never be something to be ashamed of or hidden – it is something that should be enjoyed and shared with others!

Being accepting of your eating habits and being kinder towards yourself about those habits is key to developing a healthier relationship with food. Diet culture has taught us to feel guilt and shame surrounding certain foods, but this mindset is extremely damaging and will only help contribute to the cycle of secret eating.

It’s important to remember that no food is inherently ‘good’ or ‘bad’ – food is nutrients, nourishment, and enjoyment!

 

2. Find alternative ways of regaining control

Eating in secret is not the only way of feeling in control – there are many other methods you can use which are not only more productive, but more empowering.

Finding something you enjoy doing can enable you to distract yourself from any negative emotions you may be experiencing, especially those which may make you feel driven to secret eating.

For example, many people find they get a lot of enjoyment from things like creating art, listening to their favourite music or engaging in physical activity. This might also help you to get that sense of control from something other than secret eating.

 

3. Speak to a qualified professional

One of the best things you can do to help heal your relationship with food is to talk to a healthcare specialist, such as a dietitian. They will be able to give you the support you need to break the cycle of secret eating once and for all, so you can finally find food freedom.

At EHL, that’s exactly what we’re here for!

If you’re struggling with secret eating and would like expert advice on how to escape this habit, we can help. Our team of registered dietitians are here to provide you with tailored, 1:1 coaching that will enable you to rebuild a healthy relationship with food and feel empowered, not ashamed of your eating habits.

 

Contact us now at [email protected] for more information!

 

EHL Team x

 Robin Wileman, EHL student dietitian intern

 

References

1 Sonneville, K. R., Rifas-Shiman, S. L., Haines, J., Gortmaker, S., Mitchell, K. F., Gillman, M. W., & Taveras, E. M. (2013). Associations of Parental Control of Feeding with Eating in the Absence of Hunger and Food Sneaking, Hiding, and Hoarding. Childhood Obesity, 9(4), 346–349. https://doi.org/10.1089/chi.2012.0149

2 Knatz, S., Maginot, T., Story, M., Neumark-Sztainer, D., & Boutelle, K. (2011). Prevalence Rates and Psychological Predictors of Secretive Eating in Overweight and Obese Adolescents. Childhood Obesity, 7(1), 30–35. https://doi.org/10.1089/chi.2011.0515.knatz

3 Lydecker, J. A., & Grilo, C. M. (2019). I didn’t want them to see: Secretive eating among adults with binge-eating disorder. International Journal of Eating Disorders, 52(2), 153–158. https://doi.org/10.1002/eat.23002

 

 

Why can’t I stop thinking about food?

why am I always hungry?

Feeling out of control?

 

Do you feel like you are thinking about food non-stop? Are you constantly distracted by fantasies of which snack you might want to grab next? Or do you seem to spend hours daydreaming about what your meal later may consist of?

If you feel like this describes you, then keep on reading to discover some potential reasons which might explain why you can’t stop thinking about food.

 

Are you eating frequently enough?

This may sound incredibly obvious – but when we think about food, it’s usually just because we’re hungry!

When our bodies go for long periods of time without food, hormones such as ghrelin are released to stimulate our appetite in response1. This is a natural survival mechanism, ensuring that we get regular nutrition and don’t starve.

If you find yourself bombarded by thoughts about food, try incorporating more snacks in between meals to help keep you going throughout the day.

 

Are your portion sizes big enough?

Another reason you might not be able to stop thinking about food is because your portion sizes are too small. Restricting your portion sizes to smaller amounts will make you feel hungrier throughout the day and may even increase your cravings.

In fact, one study found that people who went on short-term crash diets experienced significantly more cravings than those who didn’t diet2. So, if you’re not feeling full enough after a meal, this is your sign to increase your portion sizes.

 

Are you getting enough balance?

Sometimes, cravings for foods are your body’s way of telling you that you need more of something in your diet.

A balanced meal consists of a variety of different food groups, including carbohydrates, proteins, vegetables, fats, and dairy (or dairy alternatives). If you’re frequently missing out any of these key nutrients, it’s important to try and incorporate foods into your diet that can provide them.

It’s also vital to get a balance of essential micronutrients so that you don’t become deficient in specific vitamins and minerals.

 

Are you emotionally eating?

Sometimes, eating can be used as a coping mechanism to deal with unpleasant and unwanted emotions. This is known as emotional eating, and is much more common than you think, with about 40% of people worldwide reporting eating more when stressed3.

If you think your food habits may be more of a psychological response than a physical one, it may be a good idea to talk to a professional about your concerns.

 

Our top three tips for when you can’t stop thinking about food

  • One: consider what the reason might be

Thinking about the root cause of your food fantasies can help you to identify the deeper meaning behind them. You might realise you’re feeling hungry because you haven’t eaten in a little while, or because the last meal you ate simply wasn’t fulfilling enough.

If you’re worried that the cause may be something more serious than this, such as an underlying condition, it may be worth speaking to a healthcare professional such as a doctor or book and speak with one of our specialist registered dietitians.

 

  • Two: acknowledge your body’s needs

Your body is much cleverer than you give it credit for – it will let you know when it needs nutrients! If you’re constantly thinking about food 24/7, allow yourself the freedom to eat.

Restriction will only lead to an unhealthy relationship with eating, causing you to develop unnecessary fears and anxieties around food.

 

  • Three: practice mindful eating

Mindfulness is defined by being present, in the moment, with non-judgmental awareness. Mindfulness practices can help you become more in tune with your body and your mind, enabling you to experience food freedom once and for all.

When you start to practice mindfulness in other areas of your life, you might find that you’re thinking about food less than you were before, focusing on other aspects of your life that also bring you joy.

However, it’s still important to note that thinking about food is not a bad thing, or something to be ashamed of! Food is something that brings joy to everyone and this should be celebrated!

Here at EHL, we specialise in intuitive eating, mindfulness and embodiment, providing one-to-one coaching tailored to your needs. To learn more about this approach and exactly how we can help you, email us now at [email protected]

 

EHL Team x

Robin Wileman, EHL student dietitian intern

 

References

1 Stensel, D. (2010). Exercise, Appetite and Appetite-Regulating Hormones: Implications for Food Intake and Weight Control. Annals of Nutrition and Metabolism, 57(Suppl. 2), 36–42. [Online] Available at: https://doi.org/10.1159/000322702

 

 

2 Meule, A. (2020). The Psychology of Food Cravings: the Role of Food Deprivation. Current Nutrition Reports, 9(3), 251–257. [Online] Available at: https://doi.org/10.1007/s13668-020-00326-0

 

 

3 Emotional Eating Definition, Treatment & Causes. (2020, September 30).  MedicineNet. [Online] Available at: https://www.medicinenet.com/emotional_eating/article.htm

 

What are the best foods to improve my sleep?

foods to improve sleep

Nutrition as one of the keys to a good night sleep

 

We all know that sleep is crucial, not only for our physical health but also for our mental wellbeing. Getting adequate amounts of sleep at night helps our body to rest and repair, getting us ready for the day head.

However, sometimes falling asleep isn’t all that easy – in fact, around 10-30% of adults across the globe report experiencing insomnia, with this figure being as high as 50-60% in some parts of the world1.

In this blog post, we will discuss some of the best foods for improving your sleep, as well as some other helpful tips on getting a good night’s rest.

 

Which foods should I eat for better sleep?

Unfortunately, there is no one food that is guaranteed to give you a good night’s sleep. However, there are a few foods that could potentially help you get better sleep when consumed as part of a balanced diet.

Research shows that, among other health benefits, oily fish can help increase our quality of sleep and improve our daily functioning.2 Consuming at least one portion of oily fish per week can also have cardio-protective effects and is highly beneficial for our brain health!

You may also find that nuts help you with your sleep – they contain melatonin, a chemical which regulates our day and night cycles. As well as this, they are packed full of essential minerals such as magnesium, zinc, and calcium.

Interestingly, kiwi fruit could also be beneficial. Kiwis not only contain plenty of vitamins, which reduce oxidative stress in the body, but additionally contain serotonin, melatonin, and folate, all of which have been shown to boost sleep onset and length.

Some other foods that contain a lot of sleep-friendly melatonin include tart cherries, milk, and mushrooms.

That is not to say that consuming any of these foods will guarantee you good sleep – if you think you are having serious problems with insomnia, it’s probably worth talking to your doctor about.

Overall, the best way to eat to help you sleep is to consume a varied, balanced diet containing all the essential nutrients we need to function. This includes plenty of protein, wholegrain carbohydrates, dietary fats, fruits and vegetables, nuts, grains, pulses, and dairy or dairy alternatives. Plus, of course, adequate hydration is vital!

 

Is there anything I need to avoid?

Eating anything too spicy or acidic in the evening could impact your sleep by causing indigestion or acid reflux. This is definitely the cause for some people and tends to lead to a lot of discomfort, making it more difficult for you to get to sleep at night.

 

Our top 3 tips for a good night’s sleep:

 
One – cut down on caffeine

Drinking large amounts of caffeine will make it much harder to fall asleep at night due to its effects on the body as a stimulant. It can also disrupt our natural circadian rhythms, as evidenced by recent studies3.

Next time you find yourself reaching for that last cup of tea before bed, try sticking to decaf – your body will thank you for it!

 

Two – don’t eat too late in the evening

Eating late at night has been shown to have a disruptive effect on sleep4. Having food in the evening will force your gut to remain active during the night, when it would normally not be digesting anything.

Late-night eating can also lead to potential health problems such as impaired metabolism, glucose intolerance and even cardiovascular illness.

If you’re finding yourself hungry in the evening, it might be a sign that you’re not eating enough during the day! Getting adequate nutrition from your food will make you less likely to turn to midnight snacking, helping you get a more replenishing sleep.

 

Three – respect your body and relax your mind

The most important factor when it comes to sleep is looking after yourself. Prioritising self-compassion, practicing mindfulness, and allowing yourself freedom around food will help you to have much more restful nights.

Stress can also negatively impact the amount of sleep we get, so it’s important to make sure you are taking care of yourself! 

Here at EHL, we can help you to nourish your body and nurture your relationship with food. Get in touch with us today at [email protected] for more information.

 

EHL Team x

Robin Wileman, EHL student dietitian intern

 

References

1 Suni, E., & Truong, K. (2022, May 13). Sleep Statistics. Sleep Foundation. Available at: https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics

2 Hansen, A. L., Dahl, L., Olson, G., Thornton, D., Graff, I. E., Frøyland, L., Thayer, J. F., & Pallesen, S. (2014). Fish Consumption, Sleep, Daily Functioning, and Heart Rate Variability. Journal of Clinical Sleep Medicine, 10(05), 567–575. Available at: https://doi.org/10.5664/jcsm.3714

3 Burke, T. M., Markwald, R. R., McHill, A. W., Chinoy, E. D., Snider, J. A., Bessman, S. C., Jung, C. M., O’Neill, J. S., & Wright, K. P. (2015). Effects of caffeine on the human circadian clock in vivo and in vitro. Science Translational Medicine, 7(305). Available at: https://doi.org/10.1126/scitranslmed.aac5125

4 Uçar, C., Özgöçer, T., & Yıldız, S. (2021). Effects of late‐night eating of easily—or slowly—digestible meals on sleep, hypothalamo‐pituitary‐adrenal axis, and autonomic nervous system in healthy young males. Stress and Health, 37(4), 640–649. Available at: https://doi.org/10.1002/smi.3025

How to repair my metabolism

how to repair your metabolism

How to undo the damages of dieting

 

What is metabolism?

Metabolism refers to the collection of complex chemical reactions that occur in our bodies 24/7 in order to keep us going. At rest, we need a baseline level of energy to maintain the normal functioning of our organs – this is known as resting metabolic rate.

Your metabolism is more dynamic than you think – it can be affected by a range of factors, from your physical activity level to the functioning of your hormones.

In this article, we’ll discuss the ways in which metabolism can be affected by dieting, and subsequent methods to help your metabolism return to a healthier level.

 

How is our metabolism impacted when we are in a calorie deficit?

Various studies demonstrate that when you start to restrict the number of calories you are putting into your body, your metabolism will begin to slow down over time1.

For example, imagine you are restricting your calorie intake to an amount that is smaller than your resting metabolic rate. Gradually, your body’s metabolism will begin to drop to below the number of calories you are taking in.

This is because our bodies don’t want to be burning up more energy than what we are putting in – that just wouldn’t be sustainable! Slowing down our metabolic rate means we will be able to complete the same basic functions but using less energy.

 

What are the long-term consequences of dieting for our metabolism?

Long-term dieting can have serious impacts on metabolism: your resting metabolic rate may remain low for up to months or even years, depending on how long you remain in a calorie deficit.

In severe calorie deficits, resting metabolic rate can become extremely low. This can put the body at risk of muscle mass depletion and even damage to organs, as it tries to break down its own tissues for energy.

It has also been found that dieting can slow gastrointestinal function, which in turn can affect the hunger signals we receive when we’ve not eaten enough, as well as causing other gut problems2.

 

How can I heal my metabolism?

Healing your metabolism starts from the inside out. Improving your metabolism might mean gaining weight in the process, but it’s important to know that this is okay!

We often hold on to a lot of internalised beliefs about weight and body size, mainly due to the overwhelming shame and stigma that still exists in society surrounding weight gain.

However, regardless of how many calories we supposedly ‘should’ or ‘shouldn’t’ be having, our bodies still need energy to function. Here are just a few ways you can help get your metabolism back to what it was pre-diet.

 

Our 3 top tips for maintaining a healthy metabolism:

 
One: Nourish your body with adequate nutrition

Getting your metabolism back on track means trusting your body’s natural hunger cues and honouring your own needs.

Research shows that consuming regular, balanced meals is associated with weight management and metabolic health3. To maintain an energy-efficient metabolism, your body needs an adequate supply of nutrition throughout the day.

 

Two: Let your body rest

Although physical activity is great for your body and your mind, overworking yourself will negatively impact on your metabolism if you are already in a calorie deficit.

Taking rest is imperative for long term health and is an important sign of a healthy relationship with exercise.

 

Three: Say goodbye to the dieting mindset

For centuries, diet culture has told us that in order to be ‘healthy’, we must eat certain things so we that can look a certain way. Well, we’re here to tell you this isn’t true in the slightest.

Our bodies are all beautifully unique and complex, and health doesn’t come in one shape or size. Calorie restriction holds a lot more risks than it does benefits, especially when it comes to our metabolism.

If you’re looking to ditch diet culture once and for all, you’ve come to the right place. Here at EHL we can help you to cultivate a healthier relationship with food and your body, guiding you with one-to-one coaching from our specialist dietitians. Get in touch with us today at [email protected]

 

EHL Team x

 Robin Wileman, EHL Dietitian Student Intern

 

 

References

1 Dayan, P. H., Sforzo, G., Boisseau, N., Pereira-Lancha, L. O., & Lancha, A. H. (2019). A new clinical perspective: Treating obesity with nutritional coaching versus energy-restricted diets. Nutrition, 60, 147–151. Available at: https://doi.org/10.1016/j.nut.2018.09.027

 

2 Seimon, R. V., Taylor, P., Little, T. J., Noakes, M., Standfield, S., Clifton, P. M., Horowitz, M., & Feinle-Bisset, C. (2013). Effects of acute and longer-term dietary restriction on upper gut motility, hormone, appetite, and energy-intake responses to duodenal lipid in lean and obese men. The American Journal of Clinical Nutrition, 99(1), 24–34. Available at: https://doi.org/10.3945/ajcn.113.067090

 

3 Alhussain, M. H., Macdonald, I. A., & Taylor, M. A. (2016). Irregular meal-pattern effects on energy expenditure, metabolism, and appetite regulation: a randomized controlled trial in healthy normal-weight women. The American Journal of Clinical Nutrition, 104(1), 21–32. Available at: https://doi.org/10.3945/ajcn.115.125401