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Tips to overcome emotional eating

Emotional eating is a common phenomenon that involves turning to food for comfort, stress relief, or to cope with negative emotions. As Registered Dietitians at Nutrition and Co, we understand the impact emotional eating can have on both physical and mental well-being.

In this guide, we will provide you with 10 practical tips to overcome emotional eating and develop a healthier relationship with food.

But first, let's explore the reasons why people engage in emotional eating and the different types of emotional eating.

Reasons for Emotional Eating:

People often turn to food for emotional comfort due to various factors, including:

  1. Stress: Stress triggers the release of cortisol, a hormone that can increase cravings for high-fat and high-sugar foods.

  2. Emotions: Negative emotions like sadness, loneliness, boredom, or frustration can lead to emotional eating as a way to seek temporary relief.

  3. Childhood Habits: Food may have been used as a source of comfort or reward during childhood, leading to emotional eating patterns later in life.

dietitians for emotional eating
Overcoming emotional eating

Types of Emotional Eating:

  1. Reward Eating: Using food as a reward for accomplishing a task or to celebrate an achievement.

  2. Comfort Eating: Consuming specific foods to alleviate emotional discomfort or stress.

  3. Boredom Eating: Eating out of boredom or to fill a void, rather than due to hunger.

  4. Mindless Eating: Eating without paying attention to physical hunger cues, often while engaging in other activities like watching TV or working.

  5. Social Eating: Overeating or indulging in unhealthy foods during social gatherings or events.

10 tips to help you overcome emotional eating:

  1. Recognise Your Triggers: Identify the emotions, situations, or stressors that often lead to emotional eating. Becoming aware of your triggers is the first step in breaking the pattern.

  2. Practice Mindfulness: Pay attention to your thoughts, emotions, and physical sensations when you feel the urge to eat. Mindfulness can help you differentiate between true hunger and emotional cravings.

  3. Find Alternative Coping Mechanisms: Develop a list of activities or strategies that can provide emotional comfort without resorting to food. This may include practicing deep breathing, going for a walk, journaling, or talking to a supportive friend.

  4. Create a Supportive Environment: Surround yourself with a positive support system. Communicate your goals with family and friends, and ask for their understanding and encouragement.

  5. Practice Stress Management: Implement stress-reducing techniques like exercise, meditation, yoga, or engaging in hobbies that bring you joy and relaxation.

  6. Plan and Prepare Meals: Establish regular meal times and plan nutritious meals and snacks in advance. This can prevent impulsive and emotional eating by providing structure and satiety.

  7. Choose Nutrient-Dense Foods: Opt for whole, unprocessed foods that nourish your body and support stable blood sugar levels. Include a balance of protein, healthy fats, and fiber in your meals to promote satiety.

  8. Practice Intuitive Eating: Listen to your body's hunger and fullness cues. Eat when you're truly hungry, and stop when you're comfortably satisfied. Trust yo

ur body's signals rather than using food to numb emotions.

  1. Seek Professional Help: If emotional eating becomes chronic and significantly affects your well-being, consider seeking support from a registered dietitian or a therapist who specializes in emotional eating and behavior change.

  2. Practice Self-Compassion: Be kind to yourself throughout the process. Remember that overcoming emotional eating is a journey, and setbacks are a normal part of the process. Treat yourself with compassion and celebrate small victories along the way.

By implementing these tips and being patient with yourself, you can gradually develop healthier coping mechanisms and build a positive relationship with food, free from emotional triggers.

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