Six Tips to Stop Emotional Eating

Satisfying hunger isn’t always the reason we choose to eat. Sometimes, we turn to food for comfort or as a reward.  Emotional eating is defined by eating to fill emotional needs or voids rather than to satisfy your hunger.  Common sources of emotional eating include stress, happiness, joy, boredom, sadness, loneliness, even feeling discontent with your life or relationships.



Could this be you? Ask yourself these questions:

• Do you eat more than usual when you’re feeling stressed or unhappy?
• Do you find comfort in food?
• Do you feel out of control in your relationship with food?
• Do you eat until you are stuffed? 
• Do you reward yourself with food? 
• Do you often eat alone?

If you answered yes to any of these questions, you may be eating for emotional satisfaction or pleasure, rather than to nourish and fuel your body.  You are not alone. It is estimated that over 80% of food decisions are made with an emotional attachment.  Here are six tips to help you recognize and stop emotional eating:

1. Learn your triggers and avoid them or have a plan to stop them. Consider sights (vending machine?), sounds (radio ads?), smells (fruity or sweet-smelling candles?), tastes (sugar or salt?), relationships (co-worker?, neighbor?), physical places (Mom’s house? movie theater? sporting event?).
2. Keep a food journal and record your food, location, people you are with and emotion(s) felt when eating. Over time you will notice emerging eating patterns.
3. Find other ways to satisfy your emotional hunger (call a friend, read a book, take a bath)
4. Drink a glass of water (dehydration can cause an emotional reaction)
5. Have a healthy exercise routine to help combat stress and gain confidence
6. Commit to and nourish your positive personal relationships

Take action this week by pausing to determine whether you are making food and drink decisions out of physical or emotional hunger. Becoming aware of this pattern and understanding why these choices are made can be powerful and help you gain control over your food. Remaining in control of food and creating healthy habits are essential for optimal wellness.  Remember to eat for energy, not emotion, and celebrate your good choices with non-food rewards.

HUNGRY for more? Receive my FREE Guide: Freedom from Emotional Eating and monthly wellness newsletters here.


Sara Wolfsen is a Certified Health Coach who provides private health coaching, nutrition education, and gentle weight-loss guidance and support.  Schedule your complimentary coaching session and learn more online at www.sarawolfsen.com

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