How to Overcome Emotional Eating – Real Strategies That Work

We've all done it at some point. Our emotions get the best of us for whatever reason and we turn to the fridge or pantry for support - attempting to eat our way out of our issue. Emotional eating is one of the biggest obstacles in weight loss. Whether it’s stress, boredom, sadness, or even happiness, many people turn to food for comfort instead of fuel - and it's hurting our health at an alarming rate.

So Why Do We Emotionally Eat?

Emotional eating is driven by psychological triggers, not hunger. Food can temporarily release dopamine (the “feel-good” chemical), which makes us crave that emotional relief again. If you've ever gotten upset and turned to a chocolate bar for support, even though you just ate a full dinner and were not hungry - you've experienced some emotional eating; you've experienced the craving for dopamine.

A 2019 study in Appetite found that up to 60% of people eat more when stressed, often choosing high-sugar or high-fat foods. These behaviors are linked to greater weight gain and emotional distress over time.

Signs of Emotional Eating

• Eating when not physically hungry

• Craving specific “comfort” foods

• Feeling guilty almost immediately after eating

• Using food as a reward or escape

How to Break the Cycle

Identify Your Trigger Keep a journal for a week. Make notes when and why you eat. And be truthful with yourself too, so you can really understand what is happening and why. Was it stress? Boredom? Did it happen after a tough conversation? The more you understand what is going on and why, the better you will identify it and start working towards avoiding the behavior all together.

Create a Pause Plan Before eating, pause and ask yourself, "Am I actually hungry?" and then follow up with, "Will eating solve the emotion I’m feeling?" Try counting to 50 before you allow yourself to eat and indulge. That brief pause will give your brain enough time to rationalize what is happening.

Replace the Habit Try redirecting your focus away from food.

• Take a walk

• Call a friend

• Journal

• Listen to music - have a favorite song ready to go

• Practice deep breathing or meditation

• Drink water each time you start to feel emotional (it's Pavolv's dog)

Don’t Ban Foods Over-restriction often leads to binge cycles. Instead, allow treats mindfully - this reduces the emotional pull food has over you.

Get Support Whether through a coach, therapist, or support group, getting help for emotional eating is powerful and transformative. You can do this!

A 2021 meta-analysis in Health Psychology Review found that mindfulness-based interventions significantly reduced emotional eating and improved self-regulation, leading to healthier body weight. At Accountable U Fitness, we can help with the emotional eating issues and get you on track for the healthiest version of YOU that is just waiting to come out! Let's talk - and let's get fit together!