Emotional Eating No More: A Practical Approach to Weight Loss

Nourishing Body and Mind

Hello again, momma! Are you over it with the ups and downs of emotional eating? Does the thought of what you put in your body when you’re stressed, sad, depressed, and lonely make you so upset with yourself that you could down a tub of ice cream? You are not alone. I have gone through my own challenges with food cravings and emotional eating, and I understand that trying to battle that alongside caring for a family can be mentally (and physically) exhausting. Keep reading and I’ll share with you what I’ve learned on the topic and some hacks to help you through when it’s hard. The first thing you need to understand is that having these cravings does not mean that you are weak, even if they get the best of you sometimes. There are real explanations for why we experience these things. So, let’s dive in!

Understanding Emotional Eating

You’ve had a tough day. The kids won’t listen, the dog tore up your toddler’s favorite toy, the dishwasher broke, and your husband is working late. You just want some comfort. Who wouldn’t? So, you push aside the chicken, rice, and veggies you prepped for the day, and go straight for the chips, ice cream, cereal, candy, [insert your favorite unhealthy snack here]. Emotional eating is using food as a coping mechanism for stress, sadness, or boredom.

But, here’s the thing: food will never fix the underlying emotions. In order to overcome this habit we have all fallen victim to, you have to understand what triggers you personally. Is it stress? Loneliness? Lack of adequate sleep?  Once you pinpoint what emotions affect you the most, you can begin to find healthier coping mechanisms such as talking to a friend, practicing relaxation techniques, or engaging in a hobby that brings you joy.

Unraveling Food Cravings

There you are, minding your own business, and then bam! A craving for something that you know won’t help anything takes over your thoughts. I know how frustrating this is, but understanding where these cravings come from is the first step in overcoming them. Cravings happen for two main reasons: one is related to how our body works, and the other has to do with our feelings and thoughts.

First, our body can trigger cravings when things like our blood sugar levels get out of balance, or our hormones go up and down. Sometimes, our body also craves certain foods if we are missing specific key nutrients. Second, our brain plays a big role in cravings too. It associates certain foods with feeling happy or comforted, so we end up really wanting those foods. By knowing that cravings are caused by both our body and our brain, we can take control and find ways to handle them better.

Breaking the Cycle of Emotional Eating and Food Cravings

So now that we’ve got a base of understanding we can move on to removing the chains that keep us in this relentless cycle. Honestly, the most important factors in making this, or any change, are self-awareness and mindfulness. Notice your emotions and feelings in your body when a craving comes on. Before you grab whatever it is your mind or body is telling you that it wants. Stop and ask yourself, “Am I really hungry, or am I seeking comfort?”

After you’ve figured out what it is that triggers you, it’s time to cultivate some healthier coping strategies. Instead of reaching for that snack when you feel that same old feeling, do something that’s good for your body and soul. Go for a walk in nature, write down your thoughts and feelings in a journal, or practice deep breathing techniques. Remember, you deserve to be treated better than junk food is doing to you long term. You are made for so much more.

Establishing a Balanced Relationship with Food

To maintain a healthy body composition (ratio of fat to muscle) as well as healthy, functional insides, we must first establish a healthy relationship with food. This becomes even more essential if you’ve got some extra pounds to shed. (Check out this article on exercising for fat loss if this is you. Combining exercise with proper nutrition will streamline your fat-loss journey!) So instead of scarfing down every plate of food set in front of us, no matter how delicious it may be, we need to slow down. Practice mindful eating by paying full attention to the food, savoring each bite, eating without distractions (like the TV or smartphone), and paying attention to your body’s signals so you can stop when you are full, not stuffed and miserable.

If this sounds like condemnation, that is not the intention. We need to shift our mindset toward food. The concept is simple, not necessarily easy. First thing, get rid of the guilt. Let it go. It’s holding you back, and you are worth more than being controlled by the thing that is meant to sustain your life. Further, let go of the notions of “good” and “bad” foods. Focus on nourishing your body with a balanced diet of whole, nutritious foods while allowing yourself the occasional indulgence.

On days when you indulge more than is beneficial for your body, forgive yourself quickly. Self-condemnation is the worst: you know yourself well enough to negate the progress you have made in only a few seconds of defeatist thoughts. Regarding drug addicts, they say relapse is part of recovery. The same is true for any habit or addiction. You will not do this perfectly, and certainly not at first. Do not let a need for perfection stand in the way of continued progress over time.

Nurturing Self-Care and Well-Being

As moms, we sure have a knack for putting everyone else’s needs before our own. While necessary in some situations, this is not sustainable for your health if it’s your default setting. We need to see our own importance and understand that if we don’t take proper care of our own body and mind, we are shortchanging the family we care so much about. At the very least, we are not showing up as the best version of ourselves if we’ve given it all away and not poured anything back into our own selves. I know this is tough, but there is a balance to be found. 

A good starting point is to manage your time and energy effectively. Delegate tasks: take this opportunity to teach your children age-appropriate chores if you haven’t yet. You aren’t pawning off your responsibilities, you are teaching your children to be responsible, like you are. Set boundaries: you do not have to say yes to everything everyone asks of you. You are allowed to consider yourself and your limits and say no to things that will drain you and stretch you to a point that you have nothing left for you. Lastly, make time for me-time every day. Seriously, make it a priority. Take a walk, take a bath, paint, get a workout in, whatever tickles your fancy. Make time for yourself because YOU matter.

Check out this article on finding balance and fulfillment as a mom or this one on self-improvement activities if you need some inspiration on self-care.

Self-Awareness for Lasting Change

Momma, you are so capable. If you can wrangle those children, keep up on the laundry (at least, kinda), feed everyone multiple times per day, and manage the bills, groceries, schedules, etc., then you can absolutely overcome emotional eating and food cravings. By understanding the roots of emotional eating, unraveling the mystery of food cravings, and implementing practical strategies, you can achieve your health and/or weight loss goals while nurturing your well-being.

Take some time to understand yourself better, find better ways to deal with emotions, create a balanced approach to food, and take care of yourself. Remember, you don’t have to do this alone. Talk to your spouse and your friends, get help from professionals if you need it, and know that there are other moms out there supporting and cheering you on in this journey.

You’ve got this! Now, reclaim control of your relationship with food and say hello to a healthier, happier you. Comment below any personal experiences, additional insights, or questions you have. I’d love to hear from you!