Managing and overcoming emotional eating is an important step in changing your eating habits. That’s often easier said than done, though. The first step in overcoming emotional eating is to start to learn your own triggers. Start to notice the times that you’re eating throughout the day when you’re not feeling physical hunger. Are you eating because you’re stressed at work or because you put the kids to bed after a long day and “deserve” a glass of wine with chocolate?
3 Effective Strategies to Overcome Emotional Eating
Unless you are doing something that harms yourself or others, there are no “wrong ways” to overcome emotional eating! Some people learn to effectively manage emotions through journaling, while others play games or listen to music.
If you’re feeling stuck as to how you can change your eating habits when feeling emotional, I’m your girl! Here are some of my favorite strategies to overcome emotional eating:
-
Pause before eating and ask yourself: “Am I really hungry, or am I looking for comfort?”
-
Replace food or alcohol with a different action that can help you process your feelings. Some options include deep breathing, journaling, texting a friend, or taking a quick walk.
-
Keep healthier snack options (like fruits, vegetables, or hard-boiled eggs) on hand and in the most convenient areas of your kitchen. Believe me, it’s much harder to emotionally eat broccoli than it is to eat cookies. 😉
Real-Life Success Stories: How to Create Healthy Eating Habits That Stick
I’d love to share the story of one of our successful coaching clients, Amy*. Amy came to Strong with Sarah after trying to lose weight on her own for years. Then, the pandemic struck, and she gained even more weight. A few years into the pandemic, she became pregnant with her third child, which was a complete blessing! However, along with her pregnancy came even more weight gain.
After delivering a beautiful, healthy baby, she reached out to the Strong with Sarah team to help her lose weight.
One thing that Amy was clear about was that she did not want to count calories in order to lose weight – she only wanted to focus on creating healthier habits! As a mom to 3 young children who worked full-time, the healthy habits that Amy had a few years ago had fallen to the wayside. It became easier for her to grab convenience, less nutritious foods for herself during her busy days working. Although she got plenty of movement keeping up with her kids, Amy hadn’t formally exercised in years.
