Remember the old adage – Eat to Live and not Live to Eat? We don’t always eat simply to satisfy hunger. Sometimes, we turn to food for comfort, stress relief, or as a reward. It becomes an activity we do out of habit, like nail-biting, hair twirling, or finger tapping. Recent trends show that we often turn to food in response to certain emotions. For instance, eating chocolates or sweets when we’re sad or depressed. Whether you feel angry, sad, bored, or even excited—food can act as a buffer against these emotions. But is emotional eating good for you?

Emotional eaters know it’s easier to suppress feelings with each bite rather than confront them. Unfortunately, emotional eating doesn’t solve emotional problems. It usually makes you feel worse. Afterwards, not only does the original emotional issue remain, but you also feel guilty for overeating. This compounds the problem, as you stop learning healthier ways to deal with your emotions, struggle to control your weight, and feel increasingly powerless over both food and your feelings.

Where Do You Start To Stop Emotional Eating?

Before addressing how to stop emotional eating, have you ever wondered why we turn to food when emotionally distressed? When we eat, certain chemicals are released in the body which significantly impact our emotional health. Food and mood are intricately connected. For instance, we feel sadder when hungry due to lack of neurochemicals in the brain. Through eating, we experience changes in serotonin, endorphins and dopamine levels – all of which influence mood. Sugar, for example, increases serotonin in the brain, helping us feel more balanced and stable. Anti-depressants work on a similar chemical mechanism to improve mood. So, coming back to the point – what can you do to address this?

Recognise What Triggers You To Eat Emotionally

As mentioned earlier, people eat for many reasons. Which situations, places or feelings make you turn to food for comfort? Each time you feel a craving, ask yourself, “Am I really hungry, or am I responding to something else?” If hunger isn’t the reason, identifying the real cause can be challenging.

By tracking your food intake and associated emotions regularly, you might notice patterns, such as a tendency to overeat on Mondays. Ask yourself, “What is it about Mondays that leads to overeating? Stress from getting the kids to school? Frustration over returning to work? Lack of holidays?” Notice if you tend to snack in the evenings. Is it out of boredom, loneliness, anger, sadness, anxiety, or an unhappy relationship? Once you identify your emotional eating triggers, the next step is finding healthier ways to manage your feelings.

Find Ways To Fulfil Yourself Emotionally

Understanding the cycle of emotional eating and identifying triggers is only the beginning. The next step is finding healthier alternatives to fulfill yourself emotionally.

Here are some options to try:

• Call someone who always makes you feel better
• Play with your kids or pets
• Look at a favourite photo or cherished memento whenever you feel low, depressed or lonely
• If you’re anxious, expend your energy by dancing to your favorite song or squeezing a stress ball
• Take a brisk walk for fresh air
• If you’re exhausted, treat yourself to a hot cup of tea, take a bath, go to a spa for a massage, or light some scented candles and wrap yourself in a warm blanket
• Take a break or go on a weekend getaway
• If you’re bored, read a good book, watch a show, explore the outdoors, or try an enjoyable activity like painting or playing an instrument.

Form Healthier Habits

Last step to deal with emotional eating requires long term modification i.e. healthy lifestyle habits. When you’re physically strong, relaxed, and well rested, you’re able to handle the challenges that life throws at you in a better way. But, when you’re already exhausted and overwhelmed, any little hiccup has the potential to send you off the rails and straight towards the kitchen>refrigerator>food. Exercise, sleep, and other healthy lifestyle habits will help you get through difficult times without emotional eating. Make daily exercise a priority.

Physical activity does wonders for your mood and your energy levels, and it’s also a powerful stressbuster. Give yourself permission to take at least 30 minutes every day to relax, decompress, and unwind. This is your time to take a break from your responsibilities and recharge your batteries for the next day. Connect with others. Don’t underestimate the importance of close relationships and social activities. Spending time with positive people who enhance your life will help protect you from the negative effects of stress.

With an arsenal of activities like trekking, journaling, or exploring hobbies, you can gradually overcome emotional eating. Success won’t come overnight, but accepting your mistakes and moving forward is key to breaking the cycle.

If you need help dealing with emotional eating, our experts are hereto guide you. Speak to a GOQii Coach to overcome emotional eating and achieve your weight loss goals. Subscribe for Personalised Health Coaching here.

For more tips on weight loss, explore Healthy Reads. If this article helped you or someone you know, let us know your thoughts in the comments below!

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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.