There are many ways that emotional eating can enter our lives. Emotional eating can be triggered by factors like stress, overstimulation, major life events etc. Some triggers we just simply cannot avoid. Here are some ways to help manage and stop emotional eating easily that is caused by things we can’t control:
Understand the cause:
While some people might eat less due to stress, many turn to food for comfort or as a distraction. You might find yourself eating when you’re not hungry without even thinking about it to avoid something that might be causing you stress such as a work assignment or upcoming meeting. This can lead to a lot of unhealthy decisions when it comes to your diet and add even more stress. A great tip is to be aware of what you are eating and why you are eating it. Ask yourself, “Will this treat be worth it, and does it address what it is I really want?” If not ask yourself what is a better choice that will lead to you satisfaction instead of more stress and guilt.
Keep track of your eating habits:
Oftentimes, stress can allow us to forget when or what you have eaten throughout the day. One way you can remember is by logging it in a food diary. Keeping track of when you’ve eaten throughout the day and what you ate can allow you to decide if you are really hungry or if you just forgot that you’ve eaten already recently. Then you can decide whether and what to eat. Could you be using food as a substitute for something more meaningful that you really want?
Focus on your goals:
Don’t allow additional stress into your life by stressing about your calorie intake. Focusing too much on watching the scale and feeling guilty can lead to even more cravings due to stress. Make sure to stay on your successful weight loss path. Remember that you can still lose weight and eat anything you want if you eat selectively and choose when, how often, and how much you eat of your favorite foods.
Make healthy choices more often:
Having cravings due to stress is common. If you’re having a lot of trouble avoiding these cravings, find alternatives that are healthier, don’t involve food, and will lower your stress. For example, going out for a walk, or doing a brief meditation are both good ways elicit a relaxation response instead of increasing stress with emotional eating.
Are You Really Hungry?
Ask yourself, “Am I hungry, and if so, is what I’m about to eat a healthy option?” Keep healthy snacks in your home that you think will satisfy your cravings to prevent grabbing any junk food. This can include unbuttered popcorn, trail mix, non-fat or low-fat yogurt with fruit, etc.
Another Great Trick that includes a Treat!
Here is one more way to stop emotional eating: Remember to build in your favorite treats into your diet selectively instead of waiting for stress to trigger you into an indulgence you’ll likely later regret.
What else can you do?
Take a look at our Enjoy Eating Mindfully blog posts for ways to enjoy your food more.
If you’re still having trouble with emotional eating, talk to your dietitian for individualized advice on how to avoid it. Remember that no one has a perfect weight loss journey and slip ups can happen! Avoiding emotional eating can be difficult, but by listening to what your body really wants you can maintain a successful weight loss journey.
- Click here to watch the Latest Sweet Life Wellness Podcast Episode on How to Enjoy Mindful Eating.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Lana Shahine
Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2023
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