How to break the cycle of emotional eating

Emotional eating is very common, and most people have experienced it in some form.We could also argue that most eating is emotional to a degree. But emotional eating start to become a problem when it interferes with your healthy nutritional needs, and when it negatively impact your life, relationships or health.

For example cooking and enjoying a delicious meal with your loved ones, is definitely an “emotional” experience, but provided that the meal strikes a decent balance between good taste and nutrition, it is an entirely a positive one.

On the other hand, if you struggle to resist cakes and sweets, overeating and piling on the sugar, refined carbs and calories, you may have a problem.

The occasional treat is fine, but if you have a habit of using food to cope with your emotions, reward yourself or eating when you are full, this can, in the long term, have a detrimental effect on your health, well-being and self-esteem.

Overcoming emotional eating requires a holistic approach

Overcoming emotional eating requires a holistic approach, which includes nutrition, eating psychology, lifestyle and behavior change strategies. In my 3-step method, I use mindfulness, neuroscience and nutritional education to help my clients overcome emotional eating and sugar addiction.

1. Nutritional

1. Re-balance your diet, shifting to nutrient-dense foods and including enough proteins and fibers in your meals is a fundamental step to reduce cravings.
2. Align with your circadian rhythms. Following your body’s natural rhythms and reconnecting to your hunger and fullness cues, if fundamental to reduce sugar cravings and binge eating.
3. Reduce/remove, sneaky, hidden sugar,and Ultra Processed Foods that are engineered to be addictive.

2. Emotional

1. Recognize and name your emotions. As human beings, we tend to be scared of negative emotions, but they are part of the full human experience. Emotions are data that can help us inform our choices in life.
2. Learn to sit with your emotions. Making space between the emotion and the response gives you time to calm the nervous system,
3. Identify your triggers. What is your most common trigger? Is it tiredness, anxiety, boredom or reward? Or maybe lack of sensory satisfaction in your previous meal?
4. Let go of guilt and shame. Change your internal conversation.

3. Lifestyle

Health is holistic. For example, research shows that if you don’t sleep well, you are more likely to experience increased hunger and cravings of sugary and high palatable foods.

Lack of meaningful in-person, social connection in our “hyper-connected” digital world, can drive many people to compensate with food.

Nourish your life. When you feel the emotional urge to eat, ask yourself: what do I really need in my life right now. Is it connection, creativity, sense of purpose?

• Understanding how lifestyle choices can help you reduce sugar cravings and emotional eating, is fundamental to succeed.
• Shift the focus from food to other areas of your life that can give you a sense of satisfaction or calm your nervous system, like exercise, working on a project you really care about, breathing exercises, dancing, spending time with friends.

Coping with emotional eating is a work in progress, not a finishing line, but one that can bring you a deeper sense of satisfaction better self-care habits and a healthier life. Most people will need some guidance at some point of their journey.So, if you are struggling with emotional eating or simply cannot resist sugary foods, sit back, relax and remove any guilt of shame you might feeling around it.

Are you interested in working with me?

Are you struggling with emotional or binge eating? I have been working with clients struggling with emotional and binge eating, yo-yo dieting and sugar addiction for a few years.

My approach is supportive and person-centered. We will start with what is easy for you do, helping you understand your triggers, and create non-food coping mechanisms whilst retaining pleasure in the food you eat.

How long is the program

Normally we recommend a 12-week program, but I understand that you might be hesitant because you tried other methods before, so you can start with 6-week program and take it from there.

Send me a message using the form below, and then we can take it from there.

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