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The Difference Between Emotional Eating & Binge Eating Disorder

Many people use food as a coping mechanism, but when does it cross the line into something more serious like Binge Eating Disorder (BED)? Let’s explore the key differences.

What is Emotional Eating?

Emotional eating is when we eat in response to feelings rather than physical hunger. It is often triggered by stress, boredom, sadness, or even happiness.

Signs of Emotional Eating:

  • Eating in response to stress, sadness, boredom, or anxiety.
  • Craving specific comfort foods (e.g., sweets, crisps, or junk food).
  • Eating even when not physically hungry.
  • Feeling temporarily better after eating, but then experiencing guilt or regret.
  • Occurs occasionally and in smaller portions.

While emotional eating is a common behaviour, it becomes a concern when it happens frequently and disrupts your relationship with food.

What is Binge Eating Disorder (BED)?

Binge Eating Disorder (BED) is a serious mental health condition characterised by frequent, uncontrollable episodes of eating large quantities of food. Unlike emotional eating, BED involves a sense of loss of control and distress around food.

Signs of Binge Eating Disorder:

  • Frequent episodes of eating large amounts of food within a short time.
  • Eating even when uncomfortably full or not hungry.
  • Feeling out of control during eating episodes.
  • Eating very quickly and secretly, due to shame or embarrassment.
  • Feeling distressed, ashamed, or guilty after binge episodes.
  • Episodes occur at least once a week for three months (as per clinical diagnosis).

Unlike emotional eating, BED is a compulsive disorder that can have serious long-term effects on both physical and mental health.

Key Differences Between Emotional Eating & Binge Eating Disorder

Factor

Emotional Eating

Binge Eating Disorder (BED)

Triggers

Stress, boredom, sadness

Can be emotional or compulsive without a clear trigger

Portion Size

Small to moderate

Large amounts of food in one sitting

Control Over Eating

Some level of control

Complete loss of control

Frequency

Occasional

Recurring (at least once a week for 3+ months)

Aftermath Feelings

Mild guilt or regret

Intense guilt, shame, distress

Eating Speed

Normal

Very fast, often secretive

Physical Consequences

Rare

Can lead to obesity, diabetes, heart issues

How to Manage Emotional Eating & Binge Eating Disorder

Whether you struggle with occasional emotional eating or suspect you may have BED, there are steps you can take to regain control of your eating habits.

  1. Recognise Your Triggers

Keep a food and mood journal to identify what emotions drive your eating habits. Do you eat when you’re stressed? Lonely? Bored? Understanding your triggers is the first step to making changes.

  1. Find Healthier Coping Mechanisms

Instead of turning to food, try activities like:

    • Exercise – A natural mood booster.
    • Journaling – Helps process emotions.
    • Meditation or Deep Breathing – Reduces stress and anxiety.
    • Social Connection – Call a friend or spend time with loved ones.
  1. Eat Mindfully
    • Pay attention to hunger cues – eat when you’re physically hungry, not emotionally hungry.
    • Practise portion control – serve food on a plate rather than eating straight from a packet.
    • Slow down while eating – chew properly and enjoy your food.
  1. Professional Help for BED
    • Cognitive Behavioural Therapy (CBT) – A proven method to change binge-eating behaviours.
    • Mindful Eating Therapy – Helps individuals reconnect with hunger and fullness cues.
    • Support Groups & Counselling – Having a support system makes recovery easier.
    • Medical Interventions – In some cases, doctors may prescribe medication to help manage BED.

Occasionally turning to food for comfort is normal, but when it becomes a frequent coping mechanism or involves loss of control, it’s important to take action. Understanding the difference between emotional eating and Binge Eating Disorder is the first step toward a healthier relationship with food.

Have you ever struggled with emotional eating? What strategies have helped you? Share in the comments!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Tips To Alleviate & Avoid Back Pain

avoid back painBack pain usually originates from the joints, bones, nerves or muscles. It is one of the most common complaints. Back pain may be felt as mild chronic pain going on for years or just for a few seconds or minutes. It can be felt as continuous dull ache, appearing at intervals as well. Constant, sharp pain is usually found in one place or it radiates to other areas like limbs. It can also present a weak, tingling sensation or numbness.

Few Facts About Back Pain 

  • The spine consists of bones, joints, spinal cord, nerves, tendons, ligaments and muscles. Back pain can originate from any of these or overlying muscles
  • In a majority of cases, back pain is self-limited. Most common back pain symptoms are due to inflammation or trauma which may be mild or severe
  • The two most common conditions that cause back pain are degenerative spinal disc disease and spinal disc herniation
  • Innocent causes of the back pain include ligament tear, muscle strain, ruptured or herniated spinal disks, and irritated joints. Environmental factors that cause or aggravate back pain include arthritis, posture at work, obesity, psychological and physical stress.
  • Some other causes include – lack of core strength that creates too much strain on the back, tight muscles which cause inflammation and tight hip flexors as they extend towards the lower back via the pelvic girdle due to improper posture.

Causes and Tips To Avoid Back Pain 

  • Obesity: is a common cause of back pain. As a heavy body contributes to increased pressure on the spine, maintaining a healthy body weight can help reduce your back pain. If you’re seriously overweight, those extra pounds could be straining your spine. Lose some weight and you just might lose the pain. A weight-loss program that includes regular exercise is bound to make your whole body feel better. A nutritious diet, lifestyle modifications and healthy weight can prevent back pain.
  • Poor posture: is a common cause of back pain. Maintain correct postures while standing, sitting and while lifting things. While using a computer or laptop, try to take breaks frequently and practice stretches which will lower your chances of getting back pain. Take regular short breaks in between work. Just getting up from your chair can help break the cycle of clenched muscles.

Tips To Reduce The Pain 

  • Applying a cold compress to the affected area can numb the pain temporarily by desensitizing the underlying nerves. 
  • Heat application through a heating pad, warm bath or hot water bottle can stimulate blood circulation in the area and loosen the tight muscles.
  • Massage therapy could provide short-term relief from acute and chronic back pain.
  • Frequent massages may be costly, but getting a massage once a month can be effective and affordable as well. It is important to select the massage best suited to your problem.
  • Consume a healthy diet consisting of Vitamin D as deficiency and insufficiency can cause or worsen back pain. The correction of it plays an important role in the treatment of chronic back pain. Foods like Fatty fish, liver, egg yolk and mushrooms can improve Vitamin D levels.
  • Avoid high-inflammatory foods such as sugars, trans fats and processed foods to prevent back pain.
  • Train with proper form, regular rehab-strengthening of lower back with exercise such as back extension, superman holds can help strengthen rhomboids to improve posture. 
  • Stretching itself can damage muscle fibers as you’re just tearing them by stretching them instead of contracting them. If you want to stop feeling sore, aggressive stretching is the last thing you’d want to do.

Quick Fix: A foam roller can help in releasing tight muscles. You may look a little weird if you’re the only person in your gym who doesn’t stretch before exercise and prefers to foam roll a sore muscle rather than stretch it out, but your muscles will thank you for it! 

We hope this article helps you alleviate and avoid back pain. If any of the tips above helped you, do share your experience in the comments below! For more tips on improving health and fitness levels, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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11 Unhealthy Habits That Are Destroying Your Health

unhealthy habitsOld habits die hard and that’s true. Habits are stored in our subconscious mind. We keep on carrying out tasks or habits, without even realizing we are doing it. While some habits help us complete day to day activities, there are some which aren’t good for our health, especially the ones which affect our diet. It is crucial to follow habits which have a positive impact on health. It is time to identify unhealthy habits and get rid of them for good health’s sake.

Unhealthy Habits You Need to Stop 

  1. Skipping Breakfast: For some people, skipping breakfast is an easy way to cut calories. However, if you skip breakfast, you’ll probably overeat during lunch. Secondly, in the morning, our metabolic rate is high. To maintain it, we need to give enough fuel to our body in the form of breakfast. So you should not skip your morning meal at any cost.
  2. Emotional Eating: If you are stressed or if you’ve had a bad day, call a friend, listen to music, write in a journal or try going for a walk. These options are better than binge-eating junk food due to emotional reasons.
  3. Including Unhealthy Drinks: At some point, we all reach out for a soft drink after a meal. It has somehow become a norm. Sweetened/Aerated drinks increase your daily calorie intake and cause other health issues. Instead, drink lemon water, coconut water or buttermilk. In fact, you can make your own healthy energy drinks!
  4. Eating Out Frequently: Avoid the habit to grab something unhealthy when going out for a long day. Take healthier shortcuts! Eat a vegetable sandwich, protein salad, whole grain crackers & veggies with humus. You can even carry fresh fruits.
  5. Munching While Watching TV or During Long Drives: Try to avoid unnecessary munching while watching your favorite program or when you are on a long drive or a road trip. Instead of having processed foods like chips, cookies, etc. you can have a handful of nuts, air popcorn, seed trail-mix and unsalted peanuts.
  6. Lack of Sleep: Sleep works as nutrition for the brain. Our body needs 8-9 hours of sleep every night. Less than 8 hour of sleep triggers a cortisol spike and hampers our metabolism and contributes to weight gain. Shut your computer, mobile, and TV at least an hour before sleeping.
  7. Long Gap Between Meals: There shouldn’t be a huge time gap between meals. When you are on a weight loss journey, you shouldn’t just be careful about the food you eat but the time you eat as well! Many studies show that, if you are not eating at the right time, you might not be able to achieve your weight loss goals. The ideal gap between breakfast – Lunch & lunch –dinner should not exceed 4 hours.
  8. Eating Late at Night: You should not eat dinner very late as it promotes weight gain. Your last meal or your dinner should always be 3 hours before bedtime.
  9. Consuming Extra Salt: Eating a lot of salt can cause an increase in water weight and fat in your body. If you eat too much salt, extra water gets stored in your body which can raise your blood pressure.  Higher blood pressure leads to heart attacks, strokes and kidney diseases. Avoid sauces, pickles, sprinkling extra on salad & curd in your meals.
  10. Eating Heavy Meals Close to Bedtime: Avoid eating heavy meals close to bedtime, it can cause acidity, severe heartburn and make difficult to fall asleep. Also avoid tea, coffee, and chocolate in the evening because caffeine can stay in our system for 5-6 hrs and suppress the sleep hormone.
  11. Putting Calorie Restrictions: Eating more calories than your body needs will lead to weight gain. Whereas, eating lesser calories than your body needs will lead to weight loss. However, restricting calories too much may slow down metabolism, can cause fatigue, nutrient deficiencies and lower immunity too.

These 11 unhealthy habits can contribute to weight gain, affect metabolism and can be extremely detrimental to your health. Avoid them and adopt a healthier lifestyle. For more tips on living a healthier lifestyle, check out Healthy Reads or ask an expert by subscribing for Personalised Health Coaching here.

We hope this article has helped you. Do leave your thoughts in the comments below!

#BeTheForce

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6 Ways To Track & Achieve Your New Year Goals

6 ways to track and achieve your goals We are in the second week of the first month of 2025 and I am sure many of us have already made New Year Resolutions! The most common resolutions often revolve around “Losing weight and getting fit”, “Quitting smoking”, “Learning something new” or “Traveling to new places”.  The question is – are we working on them and what’s our game plan?

The desire to change something about yourself happens year after year. While intentions are good, most of us seldom end up fulfilling the resolutions we set. A recent article by Forbes magazine mentioned that only 8% of people actually achieve their New Year Goals. 

Why Is It So Hard To Stick To New Year Goals?

Why do so many people fail at goal setting? What is it about those few who manage to get it right and achieve their goals?

There are many answers to the why’s and how’s. New Year goal setting is often seen as an opportunity to dish out a large bucket lists of all that we wanted to achieve but couldn’t throughout the year. It’s an attempt to tell ourselves that this year will definitely be better than the last.

The enthusiasm usually lasts through the first week of the New Year. Gradually, as days and months pass, interest in achieving these goals fades away. The human mind always finds excuses or loses interest midway, with little room for introspection. But fear not! Here are 6 ways to help you stay on track with your New Year goals.

6 Ways To Track & Achieve Your New Year Goals 

  1. Create a Q&A: If you’ve decided to resolve a habit, prepare questions to ask yourself at timely intervals. This helps boost enthusiasm and keeps a check on progress. Analyze your life. Is there anything you want to change or improve? All answers start with questions, so be ready to create your list. Ask yourself: Who do I want to become? What can I improve? How can I change? Give yourself plenty of time—anywhere from a few hours to several days.
  2. The Devil Is In The Details: With your list ready, analyze it thoroughly to stick to your routine and track progress. For example, if your goal is to lose 10kg, track your weight monthly to measure how much progress you’ve made. Detailed data works as a roadmap to success.
  3. Gaze Into The Future: Create an emotional attachment to your New Year goals to make your journey enjoyable. Visualize how you’ll feel after achieving your goals. For instance, if your goal is to lose 10kg, imagine yourself at your ideal weight. This visualization motivates you to keep pushing forward. The more senses you engage, the better!
  4. Eating Elephants: How do you eat an elephant? One bite at a time! Break your goals into smaller, manageable portions. For instance, if you need to run 10km, the thought might feel overwhelming. Instead, break it down into smaller goals, like running 1km 10 times. Achieving these smaller milestones makes the larger goal feel attainable.
  5. Reward Yourself: Rewards are a powerful motivator. Celebrate every milestone you achieve. For instance, after running 1km, reward yourself with a 100-meter walk. This break will recharge you for the next stretch. You can also set a grand reward, like a dream vacation, after achieving your primary goal.
  6. Socializing: When you commit publicly, you’re more likely to stay motivated. Share your goals on social media or with friends, and update them on your progress. The accountability will push you to stick to your routine and achieve your goals.

And that’s it! A simple 6 step process to help you achieve your New Year Goals! We hope this article inspires you to take charge and accomplish your resolutions. Do share your thoughts in the comments below. For more tips on goal setting and achieving them, check out Healthy Reads.

If you need help sticking to your resolutions, get guidance from a GOQii Coach. Subscribe to GOQii’s Personalised Health Coaching here to get started now.

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]