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How to stop Emotional Eating and Gaining Control for Successful Weight Loss

Emotional eating can pose significant challenges to weight loss efforts. When faced with emotional distress, many individuals turn to food for comfort, leading to overconsumption of high-calorie, sweet, and fatty foods.

This article explores the detrimental effects of emotional eating on weight loss goals and provides practical tips for regaining control over eating habits and how to stop emotional eating. By understanding the relationship between emotions, food, and weight loss, individuals can break free from the cycle of emotional eating and make healthier choices.

Emotional eating

What is Emotional Eating and what causes emotional eating?

  1. Emotional eating can be as a response to negative emotions (stress, anger, boredom, etc.)

  2. Emotional eating can be triggered by relationship conflicts, work stressors, fatigue, financial pressures, and health problems

Emotional Eating and Disrupted Weight Loss Efforts

how does emotional eating disrupt weight loss efforts

  1. Impulsive or binge eating leading to excessive calorie intake

  2. Automatic association of emotions with food consumption

  3. Temporary relief followed by guilt and further overeating

3. How to stop emotional eating and Regain Control

how to stop emotional eating

1. Keep a Food Diary

  • Document food intake, emotions, and hunger levels to identify patterns

  • Recognize the connection between mood and food choices

2. Manage Stress

  • Utilize stress management techniques such as yoga, meditation, or deep breathing

  • Reduce stress-related emotional eating triggers

3. Distinguish Physical Hunger from Emotional Hunger

  • Assess true physical hunger cues

  • Allow time for cravings to subside before eating

4. Build a Support Network

  • Seek support from family, friends, or joining a support group

  • Have a reliable support system to counter emotional eating tendencies

5. Combat Boredom

  • Engage in alternative activities instead of snacking

  • Distract yourself with such activities as walking, watching a movie, playing with pets, or reading

6. Remove Temptation

  • Avoid the presence of comfort foods in the home

  • Delay grocery shopping during emotional distress

7. Avoid Deprivation

  • Incorporate satisfying amounts of healthier foods into the diet

  • Allow occasional treats and promoting dietary variety

8. Opt for Healthy Snacks

  • Choose nutritious snack options like fruits, vegetables, nuts, or turkey sticks

  • Experiment with healthier versions of favorite foods (I can help with this).

9. Learn from Setbacks

  • Practice self-forgiveness after episodes of emotional eating

  • Identify triggers and developing preventive strategies

  • Focus on positive changes in eating habits and overall health improvement

When to seek professional help for emotional eating

When self-help strategies fail to control emotional eating, it may be beneficial to seek assistance from a mental health professional and a Holistic Nutritionist. Working through strategies can aid in understanding the underlying reasons behind emotional eating and provide coping skills to manage emotions effectively.

Professional help for emotional eating

Emotional eating can be a significant obstacle to achieving weight loss goals. By recognizing the triggers and consequences of emotional eating, individuals can regain control over their eating habits and ultimately succeed in their weight loss efforts. As a Holistic Nutritionist, I will address strategies such as maintaining a food diary, managing stress, distinguishing physical and emotional hunger, building a support network, and finding alternative ways to cope with emotions can all contribute to breaking the cycle of emotional eating.

Warm wishes,

Vicki Witt Nutrition and Weight Loss

Vicki Witt | Clinical and Holistic Nutritionist | Online Weight loss Coach | Reiki Master | Certified LEAP allergy therapist Over 25 years of successfully helping you achieve optimal health and weight loss 🍏 |

About Vicki:

Vicki Witt is a Clinical Nutritionist, Holistic Health Coach, and Reiki Master. She has been practicing over 25 years and specializes in holistically customizing diet and lifestyle plans to each individual for weight loss and hormonal control. Her clientele often report they feel the best they have ever felt and wish they had started sooner. One of the USA and Australia's top Nutritionists, she has won multiple awards for her services in the industry.

Nutrition society of Australia

Certified and Registered Nutritionist


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