Emotional eating is defined as the tendency to eat in response to emotions (both positive and negative). The practice of finding comfort in food is not unusual, and millions of Americans engage in emotional eating at least occasionally.
But for some people, emotional eating becomes a compulsion that can cause weight gain, abdominal discomfort, and feelings of shame or embarrassment. If you fall into this category, know that you have the strength to overcome. I’ve done it, and I know you can do it.
Most people emotionally eat to escape some type of negative emotion or to fulfill an emotional need. To help you handle your emotions in healthier ways, here are three things you can do to stop emotional eating for your physical and emotional health.
1. Ask Yourself Why You’re Eating
Ask yourself why you’re eating each time you consume food. Are you eating because your stomach is grumbling and it’s time for you to have a meal? Or are you snacking on chips because your boss just told you that the company you work for will be making some layoffs throughout the month and you’re worried you might be next?
In the first scenario, your body is responding to its natural need for fuel. Eating in response to true hunger is natural and necessary to give your body the energy it requires to function optimally. But in the second scenario, the likely cause of your urge to snack on comfort foods is that you’re suddenly feeling unusually stressed.
Once you honestly identify the reason you’re eating, you can start to detect patterns that may be unhealthy. Recognizing those patterns is the first step to making changes that will help you free yourself from the compulsion of emotional eating.
2. Prepare for Your Stress-Related Snacking Urges
If you already know that you’re prone to emotional eating, it’s wise to prepare for the next time the urge to stuff your face with nachos or donuts hits. One thing I like to do to minimize my likelihood of giving in to an unhealthy craving is to prepare by making “emergency snack packages.”
My emergency packages are simply pre-portioned containers filled with healthy snacks like sliced veggies, nuts or fruit. I keep at least one emergency snack package with me (or at least nearby) at all times so that I can reach for it when an emotionally-induced food craving strikes. Even though I may not want the foods in my emergency snack package at first, I usually find that my unhealthy cravings are completely gone after I eat them.
3. Select Stress-Fighting Foods
Stress is one of the most common emotions people try to quell with comfort food. When you’re feeling overwhelmed, what types of food do you tend to reach for? If you’re anything like me, a candy bar or a big slice of pizza sound particularly tempting when you’re experiencing excess stress.
But, there are better food choices to help you with feelings of anxiety. Some foods can actually fight stress so you’re able to cope with it much more effectively. Here is a short list of some of the best stress-fighting foods you should reach for when life feels like more than you can handle:
Matcha tea
Dark chocolate (choose the type that is at least 72% cacao)
Nuts
Fruits
Legumes
Whole grains
Salmon
Dark cherries
All of these foods contain nutrients that are shown to reduce stress levels and may even help with sleep. Processed junk food, on the other hand, will increase inflammation and make you feel even worse than you already do.
Take Control of Your Emotional Eating Habits Today
Today is the perfect day to take control of your emotional eating habits. The longer you resist your emotional eating habits, the easier it becomes. Try the tips I listed above and realize that you’re stronger than you think you are. You’ve got this!
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