Emotional Eating

Today we are going to talk about emotional eating because for some people, losing weight involves more than just creating a calorie deficit because they have underlying issues that involve their psychological health. One of the biggest challenges many people face is emotional eating, which can sabotage their weight loss goals and keep them stuck in an unhealthy cycle.

Emotional eating is tricky to manage because it is not just a matter of overcoming an underlying condition with medication or a non-surgical weight loss procedure, but will also require some type of emotional eating therapy. The good news is that with the right tools and a good support system, this cycle can be broken and a healthier relationship with food can be built. 

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What Is Emotional Eating?

Emotional eating involves using food to cope with your feelings instead of eating because you are actually physically hungry. It often occurs when you are stressed, sad, bored, or even when you are celebrating. You might find yourself reaching for snacks late at night, eating when you are not hungry, or craving comfort foods like sweets and chips.

This pattern can create an unhealthy cycle of you eating to feel better, then feeling guilty about overeating, which leads to more emotional eating. Gradually, this can make it harder to maintain a healthy weight and can affect your emotional well-being.

Common Triggers for Emotional Eating

Understanding the things that trigger your emotional eating is the first step toward being able to change your behavior and effectively manage your weight. Some of the most common triggers include:

1. Stress: When your stress levels are high, a hormone called cortisol is released into your system and can increase cravings for highly processed, sugar-filled, and other unhealthy food choices.
2. Boredom or loneliness: When you are sad or bored, eating can become a way to fill time or to make you feel better. There is a part of your brain known as the reward center that releases a chemical called dopamine when you eat certain foods like those high in sugar, salt, or fat. Dopamine helps boost your mood and gives you temporary feelings of satisfaction, but gradually your brain can begin to rely on these foods as an easy way to “feel good” even though you are not hungry.
3. Fatigue: When you have not gotten an adequate amount of sleep and are tired, your body releases more ghrelin, which is the hormone that makes you feel hungry, and suppresses the release of leptin, which is the hormone that makes you feel full. Your body can start to crave unhealthy foods that will provide it with quick energy.
4. Negative emotions: Feeling sad, angry, or frustrated can lead to emotional eating because comfort foods trigger your brain to release chemicals that help you feel calmer or happier, but they only last for a short time. Instead of dealing with the real issue, food is used to distract you or to help you feel in control.
5. Childhood habits: Many people were rewarded with treats as children or grew up in households where eating centered around emotions, and this pattern can continue into adulthood.

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How to Stop Emotional Eating

Breaking free from emotional eating involves developing new habits and coping strategies. It often requires the help of licensed professionals, but here are some strategies to help you recognize patterns, etc.

1. Keep Journals

Write down what you eat, when you eat, and how you feel at the time. This can help you identify your patterns and what triggers your emotional eating.

2. Practice Mindful Eating

Pay attention to what and when you are eating. Eat slowly, chewing each bite, and learn to listen to your body's hunger and fullness cues. Do not eat while watching TV, scrolling your phone, or doing anything else besides eating during meal time. When you eat while distracted, it can often make you unaware of what or how much you are eating. 

3. Find Healthy Ways to Cope with Emotions

If you tend to turn to food when you are overcome by emotions, try to engage in activities that help you relax and that you enjoy.

• Go for a walk.
• Get some exercise.
• Practice deep breathing or meditation.
• Spend time doing a hobby you enjoy.
• Talk to a friend.
• Write in a journal.

4. Plan Balanced Meals and Snacks

Eating regular meals that are well balanced can help keep your blood sugar stable and reduce cravings. Including a mix of protein, healthy fats, and fiber will help give your body what it needs to function properly and keep you satisfied.

5. Build a Support System

Research has shown that people who have a strong support system are more successful in reaching their weight loss goals and maintaining a healthy weight. Share your goals with friends and family, or join a support group, because having people to talk to can provide encouragement and accountability.

6. Practice Self-Compassion

Do not expect to be perfect or change overnight and have patience if you slip up, and do not dwell on it. Acknowledge your mistake, learn from it, and keep moving forward. Change takes time, but if you stay focused on your goals and get the support you need, you can achieve success.

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Emotional Eating Therapy

Usually, emotional eating requires professional help to overcome, so if this is a persistent challenge for you, working with a therapist can be very beneficial. A specially trained professional can help you:

• Understand what triggers your emotional eating.
• Develop healthier coping strategies.
• Identify and treat any related issues, such as anxiety or depression.

Therapy can provide a safe space to take an honest look at your relationship with food and emotions so you can make changes that last.

When to Seek Professional Help

You should consider getting help if:

• Your emotional eating feels out of control.
• You eat in secret or feel ashamed about your eating habits.
• Your eating patterns are affecting your health or quality of life.

Dr. Steven Batash and his team of professionals at Batash Endoscopic Weight Loss Center can help guide you toward healthier habits and a more balanced relationship with food. In addition to offering various tools that help with weight loss, we can provide nutritional guidance and connections with other professionals that can help you win this struggle. 

Emotional eating is not uncommon, but it is not something you have to face alone. With the help of the team at Batash Endoscopic Weight Loss Center and other trained professionals, you can gain insight into your triggers and develop new ways to cope. Gaining control of your eating habits can help you improve your health and your quality of life.

If you are ready to make a change and improve your health, contact Batash Endoscopic Weight Loss Center today and set up a consultation to learn more about how we can help you achieve sustainable weight loss.

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