How to break free from emotional eating
Approximately 40% of people find themselves reaching for comfort food during times of stress. While your mental health may feel better in the moment, emotional eating can lead to both mental and physical health concerns.
“Emotional eating is generally a coping mechanism that can affect a person mentally, physically and socially,” says Lindsay Fencl, a registered dietitian at Aurora BayCare Medical Center. “Eating your favorite comfort food causes the release of dopamine. The feel-good neurotransmitter reinforces the eating behavior by providing temporary emotional relief. As a result, the urge to eat during times of stress or sadness becomes automatic.”
Mental effects of emotional eating:
- A preoccupation with food
- Feelings of numbness or disconnection
- Mental fog
- Regret or embarrassment about the lack of control
- Loss of motivation
Physical effects of emotional eating:
- Bloating
- Stomach discomfort
- Nausea
- Acid reflux
- Feeling sluggish or fatigued
- High blood sugar spikes followed by quick crashes
- Disrupted sleep
Is emotional eating a problem?
The longer the behavior continues, the more it can impact overall health.
“If the habit last six months or longer, it can lead to mental health issues, social withdrawal, body image issues, an eating disorder, weight gain or obesity, chronic health conditions, irregular hunger cues, hormone imbalances or permanent gut issues,” Fencl adds.
How to avoid stress eating:
Lean into fiber
Fiber digests slowly, allowing you to remain full longer and maintain a healthy blood sugar level. Plus, low dietary fiber is linked to obesity and type 2 diabetes.
Get enough protein
Diets higher in protein may have fewer empty calories, which helps your body stay full longer.
Develop alternatives
Perform daily self-care practices, such as getting regular exercise, spending time outdoors, listening to music, journaling, and following a consistent morning and bedtime routine.
“By building a strong foundation of mental, emotional and physical wellness, the intensity and frequency of emotional eating episodes can be reduced, and long-term resilience can be cultivated,” Fencl says.
Get enough sleep
Fencl recommends getting between seven and nine hours of sleep since lower levels of restorative sleep are associated with increased calorie consumption amongst emotional eaters, as well as elevated stress levels.
Drink lots of water
Staying well hydrated can reduce fatigue which improves your focus and energy resilience.
Try a mindfulness-based strategy
Fencl teaches a mindfulness strategy called the ‘three-bite rule’ where you fully and intentionally enjoy a treat but take pauses after each bite to assess if you want to continue eating.
“The first bite is typically the most satisfying, the second bite is still enjoyable, and by the third or fourth bite the flavor impact diminishes as dopamine has already peaked,” Fencl explains. “This technique promotes food freedom, satisfaction and mindful eating without guilt.”
Additionally, consulting with a mental health expert can help you learn healthy coping mechanisms that you can apply to all areas of your life.
Are you trying to watch your weight? Take a free online quiz to learn your healthy weight range.
