How to overcome emotional eating


Emotional eating is a common problem that occurs when you eat in response to feelings instead of physical hunger. This can lead to overeating and weight gain, making it difficult to achieve weight loss goals. However, with the right strategies and tools, emotional eating can be overcome.

First step

The first step to overcoming emotional eating is to identify the triggers that lead to it. Common triggers include stress, boredom, loneliness and depression. By understanding what triggers your emotional eating, you can begin to develop strategies to deal with these triggers in a healthier way.

An effective strategy

One effective strategy for overcoming emotional eating is to find alternative activities that can distract you from your emotions. Activities like going for a walk, reading a book, listening to music, or talking with a friend can help you take your mind off food and provide a healthy outlet for managing your emotions.

Another strategy is to practice mindfulness techniques such as meditation, deep breathing, and yoga. These techniques can help you become more aware of your emotions and physical sensations and learn to respond to them in healthy ways.

Setting boundaries

Setting boundaries and creating an environment that supports your goals is essential. For example, by keeping high-calorie foods out of your home or limiting access to them, you can more easily resist the temptation to indulge in emotional eating. You can also prepare healthy meals and snacks ahead of time, so you're less likely to reach for processed foods when you're feeling emotional.

It's important to remember that emotional eating is a complex problem and can take time to overcome. This may require seeking professional help, such as a therapist or registered dietitian, who can help you understand the root causes of your emotional eating and create a plan to manage it.


Emotional eating is a common problem that can make weight loss difficult. However, by understanding your triggers and developing strategies to deal with them, it is possible to overcome emotional eating. Activities such as mindfulness, setting boundaries, and seeking professional help can make a big difference in managing this difficult problem. Remember that changing long-term habits takes time, patience and persistence.