Picture this: You hit the snooze button one too many times, had a last-minute project thrown at you at work, and then sat in an hour of evening traffic.
Finally home, you breathe a sigh of relief, head into the kitchen, and decide you deserve a snack after the day you’ve had. Maybe you reach for a few crackers, then a bit of chocolate.
Before you know it, you’ve munched your way through the entire kitchen without eating a proper meal.
Sound familiar?! It’s called emotional eating.
It’s no different than the clichéd just-dumped gal who finds consolation in a carton of ice cream.
People eat for all sorts of reasons other than feeling physically hungry — and it happens more often than you may even realize.
I am your classic example of being an emotional eater. I “eat” my emotions rather than face them. I hadn’t even realized that was what I was doing and I spent way too many years trying to get my comfort and block my emotions this way.
Emotional eaters tend to reach for high-calorie, high-sugar foods that soothe or comfort them – but the result is always just temporary.
The good news is, emotional eating doesn’t have to get the better of you! The first step to overcoming emotional eating is being aware that you’re doing it and recognizing what triggers it in the first place.
If any of those scenarios sound familiar, know that you’re not alone! Emotional eating affects a lot of people at one point or another.
I’ve had my fair share of experience when it comes to emotional eating. Trouble is – it took me years to figure out that that was what was going on. Sometimes we don’t even realize something is bothering us and we are turning to comfort for food or as a way to make ourselves feel better.
Want to know what you can do to stop emotional eating in its tracks? Here are 6 great tips!
1. Have a non-food outlet to process uncomfortable feelings
Try journaling, exercising, or talking to a trusted friend or counselor
2. Manage stress
Exercise, meditation, deep breathing, getting enough sleep, and not taking on more than you can realistically handle can help decrease stress levels.
3. Recognize boredom
Call a friend, take a walk, pick up a book, or tackle a DIY project or hobby you’ll enjoy when you know boredom is likely to strike.
4. Practice self-care
Pamper yourself with a bubble bath, manicure, or curl up with a good book – whatever makes you feel good!
5. Practice mindful eating
- Avoid distractions at meals. Your focus should be on the food in front of you.
- Eat slowly, chew, and savor each bite. This helps give your body time to receive the signal from your brain when it’s full.
- Stop eating when you feel full.
6. Eat a balanced diet
- The majority of your diet should be nutrient-dense whole foods.
- Allow for occasional treats and indulgences so you don’t feel deprived.
- Include protein, fiber, and healthy fat at each meal to promote satiety.
If this touches you at your core because you find yourself in these same situations with out-of-control eating, stuffing your emotions inside and resorting to comfort instead (just like I did), then let’s chat. Schedule a free clarity call with me. Schedule here.
Chocolate Chip Almond Butter Energy Balls
Ingredients
- Ingredients
- 1 cup natural almond butter or other natural nut butter
- ½ cup coconut flour
- ½ cup dark chocolate chips
- ¼ cup maple syrup
- Pinch of sea salt
Instructions
- How to prepare
- Combine all ingredients in a medium mixing bowl, stirring until smooth. If the mixture is too thick, add 1 tbsp of water at a time to help the mixture come together.
- Scoop 1 tablespoon of the mixture and use your hands to roll into a ball. Repeat with the remaining mixture.
- Store energy balls in an airtight container in refrigerator up to 1 week.
REFERENCES:
Study: Current Diabetes Reports, 2018 — Causes of Emotional Eating and Matched Treatment of Obesity
Study: Journal of Health Psychology, 2015 — Boredom proneness and emotion regulation predict emotional eating
Healthline: Mindful Eating 101 – A Beginner’s Guide