6 Ways To Combat Emotional Eating Postpartum
Did you ever get hit with the “ Don’t forget to eat!” advice from other moms?
I know I laughed it off.
“Ha! I never forget about food,” I said.
Fast forward to me laying in bed healing a c-section scar, making it difficult to get up and down, a new baby who is always hungry, two dogs confused and always staring at you and the chores around the house starting to pile up. 😵💫😵💫😵💫
CUE THE OVERWHELM
Typically, the first six weeks can be easy to forget to eat. Your body is healing which means you need to rest and eat “healthy healing foods” but let us be honest, cooking is the last thing on my mind. My husband is the king DoorDash orderer and so that’s what we relied on.
For me, emotional eating became a problem once I was mostly healed (8 weeks for a c-section) I was breastfeeding for the first time and I was anxious about everything. In the spare moments I had for myself when I finally soothed a screaming baby and got him down in his bassinet after the 8th time of trying, I would head straight for the fridge. Anything that was easy I was eating.
Chips, pretzels, hummus, cheese, cold cuts, leftovers - You name it I’d eat it.
Now before you hit me with the “If you're hungry, eat!” I want to explain what emotional eating means:
Emotional eating is the use of food for physiological or emotional reasons instead of satisfying the body's physical requirement for food.
I wasn’t hungry, I was STRESSED and even though the weight was falling off the first few weeks, this was when I really started gaining a few pounds. Weight gain is not everything, I know that. However, confidence in my appearance is a priority. This feeling affects how I operate in my life.
Being a first-time mom is an overwhelming journey and here are six things I will implement after having my future babes:
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Take a Pause:
As a new mom, it's important to recognize the triggers behind emotional eating. Pause and reflect on what emotions are fueling your desire to eat. Are you feeling overwhelmed, anxious, or stressed? By identifying the emotions driving your cravings, you can begin to address them directly, rather than turning to food as a coping mechanism. Taking a moment to sit & breathe, can help you gain clarity and make mindful choices about your eating habits. Taking that pause is a powerful tool in managing other emotions when dealing with overwhelm as a new parent.
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Nourish Your Body:
Remember that your body has been through an incredible journey of pregnancy and childbirth. Prioritizing nourishment is essential for both your physical and emotional well-being. Instead of reaching for sugary or processed snacks, focus on incorporating nutrient-dense foods into your diet. Opt for wholesome meals and snacks that provide sustained energy and support your overall health. Foods rich in vitamins, minerals, and fiber can help stabilize your mood and keep you feeling satisfied throughout the day. Plus, they help with breastfeeding!
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Seek Healthy Alternatives:
When the emotional eating urge strikes, it can be helpful to have healthier alternatives on hand. Stock your pantry and refrigerator with nutritious options that still satisfy your cravings. For instance, swap out a bag of chips for air-popped popcorn or opt for a handful of nuts instead of reaching for cookies. By replacing unhealthy choices with better ones, you can curb emotional eating habits while still enjoying delicious treats in moderation.
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Practice Self-Care:
As a new mom, self-care often takes a backseat, but it's crucial to prioritize your well-being. Engaging in activities that promote relaxation and reduce stress can significantly impact your emotional eating tendencies. Take time for yourself, whether it's indulging in a bubble bath, reading a book, going for a walk, or practicing mindfulness exercises. Remember, a happy and nurtured mom is better equipped to handle emotional challenges without resorting to food for comfort.
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Plan Ahead:
This is the one I wish I did before the baby was born. There's so many resources out there and stocking the freezer with ready-to-go meals would have been a game changer in healthy eating.
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Build a Support Network:
Navigating the ups and downs of new motherhood can be overwhelming, but you don't have to go it alone. Reach out to fellow moms, join local parenting groups, or seek support from family and friends. Having a strong support network not only offers encouragement and advice but also provides an outlet for sharing your emotions. Sharing your experiences and hearing from others can help you realize that emotional eating is a common struggle and that you're not alone in your journey.
Emotional eating can be a tough habit to break, especially as a new mom dealing with a whirlwind of emotions. However, with a little self-awareness, self-care, and support, you can regain control over your eating habits and nourish your body in a way that truly supports your well-being. Remember, be gentle with yourself, celebrate small victories, and trust that you have the strength to overcome emotional eating. As you focus on nurturing yourself, you'll create a healthier relationship with food and ultimately thrive in your new role as a mom.
