5 Ways to Stop Emotional Eating from Sabotaging Your Weight-loss Efforts

By Just Her | April 06, 2021

From savoring the delicious chocolate brownies on your happiest days to cheering mood with some cheesy pepperoni pizza, we all have been eating emotionally throughout our lives. But you can’t always fulfill your emotional needs from the food inside your refrigerator or in a restaurant. - By Nikita Arya

Eating emotionally may seem to help on the surface, but in the depths, you are sabotaging your own weight-loss efforts! 

Eating Your Feelings? Why?

It’s not some vague, instinctive decision to eat when you feel high or low, there is a reason behind it. Negative emotions lead to a feeling of emptiness and eating comfort food in such situations creates a temporary feeling of fullness or wholeness. 

Although these comfort foods can make you feel good for a little while, they have nearly negligible nutritional values and come with excess sodium, trans-fats and whatnot! 

What’s more? Emotional eating involves binging, mindless eating, feeling uncomfortable and fuller, and also makes you feel guilty for not sticking to your weight-loss routine. Emotional eating is an escape from the reality of your emotions, and we should not let it deter our weight loss goals. Here’s how you can stick to them:


5 Easy Solutions to Emotional Eating 

1. Analyze and Track Your Eating Pattern

No binge-eating will ever happen if you are mindful enough to know your eating schedule. If you don’t care about when and how you’re eating, then it is very easy to develop the habit of emotional eating. Stick to an proper eating schedule. If you eat out of your schedule, ask yourself what urges you to eat - is it because you’re hungry or angry? Pause, rethink and take a moment to analyze and prevent yourself from eating if you’re feeling anything else than feeling hungry. Start saying NO to not only unhealthy food but also to emotion-led cravings. 

2. Balance Your Mind-Body-Soul

As mentioned before, negative emotions can take a toll on you and make you feel like that there’s a void in your existence. 

Emotional eating is triggered by this existential void, and this is why striking a balance in your mind, body and soul becomes important to get rid of it. When in a negative space, focus on positives. When your nutritional requirement is unfulfilled, eat healthier. When lacking peace within your soul, meditate. Once you get hold of these three aspects of your life, you simply won’t feel any void, which will eventually help you overcome emotional eating and its effects.

3. Substitute Emotion-led Eating with Other Healthier Habits

Emotional eating is an unhealthy habit and unhealthy habits can always be substituted with healthier ones. In response to an emotional situation, instead of eating, start doing an activity that you enjoy, and doesn’t involve preparing, eating, or shopping for food. The simplest you can do is walking, indulging in nature, listening to your favorite music, dancing your heart out, reading novels, knitting sweaters, and so on. This will allow you to be more creative and productive, and will keep your mind off eating. 

4. Take Healthier Diet

If you don’t get enough nutrients in your diet, it can be difficult to distinguish between true and emotional hunger. If you are eating healthy food on time throughout the day, it may become easier to understand if your emotions are driving those hunger pangs or you are actually hungry. 

Still can’t figure out if it is emotional or true hunger? You can always opt for healthier snacking options such as fruits, popcorn, protein bars, and dry fruits. Or simply include JustHer Daily Protein with Herbs in your diet. A herbal blend of high-qualiy protein, vitamins, and minerals, JustHer Daily Protein with Herbs  curbs cravings and keeps you fuller, keeping emotional eating at bay!

5. Keep Foods You Crave Out of Reach

When emotionally driven, you reach out to the food that you love and crave the most. In order to stop this habit, keep such food not only out of your mind but out of your pantry too. Postpone your trip to the grocery stores when you feel low. When you don’t get access to such foods easily, you will think at least twice before eating, hence it can help in breaking the emotional-eating cycle.


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