How to stop the emotional eating cycle so you can finally lose weight and improve gut health

You’re bored, angry, anxious, or lonely, so you grab a bag of chips, park on the couch, and forget about all your emotions. Yep, we’ve all done it. Food releases dopamine (a happy molecule) in our brain and makes us feel better – which is why emotional eating is so dang powerful and tough to break. But you have to, and YOU CAN. You might not succeed 100% of the time, and that’s ok. Remember, that as long as it’s 90% of the time, then you’re golden. Alright, you get it, so what’s the key? The key to breaking emotional eating is identifying your triggers and replacing one habit with a better one.

 

Step 1 – Are you brain-hungry or actually hungry? 

 

Telling these apart is key to fat loss. So before you open the fridge, take a moment to think about how you feel. Are you physically hungry (aka real hunger)? or are you opening the fridge because you’re bored, tired, lonely, or angry (aka brain hunger)?  If it’s physical hunger, then obviously dig right in. But if you notice that it’s brain hunger then stop, take a breath, and write down why you’re reaching for food. Pro tip: paste a sticky on your fridge to remind yourself to stop before opening the fridge. 

 

Side note: a craving is not an indication that your body is lacking a specific nutrient. It’s just your brain’s desire to feel good. 

 

Step 2 – Identify your triggers: 

 

 

Do you have strong cravings for sweets at night while you’re watching television? or you start grazing uncontrollably at work every day beginning at 3 pm? 

Try to identify what triggers “non-hungry” eating for you. When are you most vulnerable and what type of food do you reach for at these times?  When you can recognize these elements, we can come up with a game plan for what to do to prevent them. 

 

Step 3 – Create a specific plan: 

 

Cravings (or the strong desire for a specific food) get stronger and stronger, reach a peak, and then go back down. Yep, they actually go away if you wait it out. I know what you’re thinking, how am I supposed to wait it out if that’s all I’m thinking about? I got you. Here are some strategies to ride the craving wave until it slowly goes away. 

• Chew gum or suck on a mint.  Many people find this very helpful because in some cases in can signal the brain that the meal is over and distracts you. 
• Apple cider vinegar with regular or sparkling water
• Before you open the fridge, drink one full glass of water. Then, set a timer for 15 minutes. When time is up, ask yourself how you feel. Are you really hungry or just bored? 
• Leave the kitchen area.  When you’re near the kitchen, chances are higher that you wander in and start grazing. 
• Brush your teeth! The nice minty flavor and act of cleaning your mouth often does the trick. 
• Call a friend
• Go on a walk around the block 
• Dance for 10 mins 
• If you know that no matter what, you’re going to eat something after dinner, make a list of 3-4 healthy snacks that you can choose from and remove any unhealthy temptations from the house. 
• Write down 3 things that you are grateful for. 

 

One of the best ways to overcome emotional eating is to stop and verbalize what you’re grateful for. You can’t be grateful and angry/sad/frustrated at the same time. Which is why gratitude is so powerful. This will eliminate the emotion that’s causing you to eat mindlessly. 

 

Sometimes your cravings and non hungry eating will take over, and THAT’S OK! You’re human, it’s normal, and it is 1000% going to happen. But, the important thing is recognizing why and trying to prevent it from happening often. And remember, as long as you’re rocking the 90/10 rule, then you’re golden. Just keep going.