Stress or ‘emotional’ eating is a pattern of eating where you use food to help deal with stressful or emotional situations. Most of us turn to food for comfort at one time or another. However, when emotional eating happens a lot or becomes the main way you deal with your emotions it can sabotage your weight-loss efforts.

The mood-food-weight loss cycle

Emotional eating is eating to soothe negative emotions like stress, anger, fear, boredom, loneliness, or sadness. The hassles of daily life or major events can trigger emotional eating and disrupt your weight-loss efforts. Triggers include:

  • Relationship conflicts
  • Work or other stressors
  • Fatigue
  • Boredom
  • Financial pressures
  • Health problems

If you’re in emotional distress you might turn to binge eating, consuming whatever’s convenient without enjoyment.

When emotions drive you to binge or eat impulsively, the soothing effect is temporary. The negative emotions soon return and you’re likely to also bear the additional burden of guilt about setting back your weight-loss goal. This can lead to an unhealthy eating cycle — emotions trigger you to overeat, you feel bad for getting off your weight-loss track, and you overeat again.

How can you manage stress eating?

  • Practice mindful eating. Accept that your craving may be because of a negative emotion. Ask yourself, are you truly hungry? Wait a few minutes before eating.
  • Keep a food diary. Keeping track of what and when you eat and your emotions at the time can help you identify triggers and situations that cause you to stress eat.
  • Choose healthier options. If you still in need of a snack, opt for a lower-calorie, lower-fat option. Here are some healthy snacks you could try:

Something sweet: Slice an apple and spread nut butter on it. The combination of carbohydrates, protein and healthy fat will help curb your appetite and satisfy your craving for something sweet.

Something savory: Add hummus to hardboiled eggs for a lower-calorie, high-protein snack option.

  • Watch portion size. Put snack-sized amounts on a plate instead of taking the whole box or bag.
  • Take temptation away. Ban hard-to-resist comfort foods from your home. If you’re feel angry or down, postpone your trip to the grocery store until you have your emotions in check.
  • Learn from setbacks. Had a binge? Forgive yourself and start fresh. Focus on the positive changes you’ve made in your eating habits and try and learn about the emotional triggers that cause you to comfort eat.

Emotional eating is common and is not usually associated with actual hunger. If you experience negative emotions around your eating habits that are impacting your health and wellbeing, you should arrange to see your doctor. They may recommend a registered nutritionist or another therapist to help you find solutions or coping mechanisms.

https://www.hopkinsmedicine.org/ health/wellness-and-prevention/tips-to-manage-stress-eating

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342

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