The link between emotional eating and obesity has been the subject of much medical research. In a recent 2023 systematic review, which included all the relevant medical papers published over the past 10 years, the authors found definitive evidence that overeating and obesity are closely linked to emotional eating. Moreover, emotional eating is usually all about unhealthy eating, and often, fast food. Psychological distress and depression were found to have a close association with emotional eating.
Medical specialists now believe that to successfully lose weight and keep it off, we all must understand the concept of emotional eating and utilise psychological strategies to break our unhealthy eating habits. For any emotional eaters reading this, here are some top tips below. Please note these tips are not intended for anyone with an eating disorder such as anorexia nervosa or bulimia. Understanding the emotional eating cycle The emotional eating cycle starts when an upset occurs. It could be anything – a fallout with a friend, an unpaid bill, a comment on social media or a disagreement with a family member, for example. The instant reaction is to rush to the biscuit tin, dollop out the ice cream or order a pizza. The delicious mix of fat and carbs hits the spot, in the same way a shot of nicotine or cocaine stimulates the reward areas of the brain. It's impossible to stop, and the person continues gorging on the ‘fix’ until they feel full to bursting. Then the guilt sets in, and they feel sick and exhausted. But as the spike in blood sugar falls, they then feel cravings for more high-fat, high-sugar foods. It's a vicious spiral, leaving them feeling drained, miserable and uncomfortable. The first step is to realise this dangerous, stress-related unhealthy eating cycle. Recognising hunger cues Is this real hunger? When a person feels truly hungry, they feel that gnawing in the stomach, which feels empty, and often gurgles and rumbles. They might feel dizzy or light-headed, have a headache and find it hard to concentrate. When something happens to upset us, it’s important to ask if these are true feelings of hunger, or if this is just the trap of emotional eating. Emotional hunger comes on suddenly, whereas real hunger builds up gradually. Emotional hunger causes cravings for sugary or high-fat foods, such as chocolate, cakes, burgers, pizza or chips – whereas true hunger results in a good appetite for a proper meal. Emotional hunger knows no bounds and once it’s started, it’s almost impossible to stop. Whereas true hunger is satisfied after eating a healthy meal. Knowing emotional eating triggers Keeping a food diary can help a person identify their triggers. The idea is to keep a daily record of everything that has been eaten, along with all the feelings and emotions experienced during the day. People often eat the wrong things for a variety of reasons. They may be upset, but it could also be due to boredom, frustration, or even happiness if there's a reason for a celebration or a reward. Some people comfort eat late at night or while watching TV in the evenings. It might be that overeating occurs when in the company of certain others, or perhaps when feeling lonely. Reading and reflecting on the food diary can help identify patterns of behaviour. There is then an opportunity to recognise these types of events and take alternative action. Boredom, loneliness, peer pressure, family stress, and social interactions – or lack of them – are all powerful emotional eating triggers. Alternative strategies for when emotional eating strikes Being forearmed is the solution. Once the emotional eating triggers have been recognised, there is an option to change this behaviour. If boredom is the trigger, find an interesting hobby or pastime. Keeping the hands occupied is one solution. Knitting, crocheting, gardening or word games can help. Getting out of the house for a brisk walk, while perhaps listening to a podcast can help take the mind off food. If loneliness is the trigger, reach out to friends, family and neighbours. Arrange coffee outings, walk a neighbour's dog, go to a community meeting, or join the U3A. It’s vital to do whatever it takes to connect with others and not to sit at home alone. Avoiding late-night TV, having a warm bath or shower, and going upstairs (away from the fridge!) can all be helpful. Why not get into bed and read for half an hour? Going to bed at a fixed time and getting up at the same time every morning, so you have a good sleep routine will help your eating patterns. The hormones leptin and ghrelin, which are produced while you sleep, help you feel fuller for longer and switch off your appetite. When an emotional trigger strikes think of the acronym ‘STOP’ – to break the chain of impulsive eating:- S - Step away
- T - Take time to think
- O - What are your options?
- P - Proceed mindfully
- Eat slowly – Chew each mouthful 20 times and drink a sip of water after each mouthful.
- Have a mindful kitchen – Don’t do the food shop when feeling hungry. Plan meals and write a shopping list. Only buy things on the list – don’t keep biscuits, cakes, sweets, crisps or any other typical emotional eating foods, in the cupboards.
- Take time to prepare food lovingly – When food is planned and prepared with love and care, it’s far easier to appreciate the effort that has gone into it and savour it. Take time to practice gratitude for the food on the plate.
- Don’t eat alone – If possible, always eat with others, making a meal sociable, so the conversation and the company become as important or even more important than the food. We all need to learn to eat to live, and not to live to eat.
