Do you struggle with emotional eating?

We’ve all been there – reaching for a snack, not because we’re hungry, but because we’re stressed, tired, or even a bit bored.

Emotional eating happens to the best of us, and sometimes it can feel like it’s beyond our control, but the good news is there are simple ways to regain control and feel better about your choices.

Here are a few tips to stop emotional eating in its tracks:

1. Pause and check in with yourself
Before you head to the kitchen, take a moment. Stay “stop” out aloud (it brings the subconscious to the conscious).
Are you really hungry, or is it something else? Stress? Frustration? Loneliness?
Recognising why you’re reaching for food can help you break the cycle.

2. Swap the snack
If you’re not genuinely hungry, what could you do instead? A quick walk, a bit of stretching, or even just a few minutes of deep breathing can do wonders. It’s all about shifting your focus and treating the real cause of the craving. Count to 4, hold for 5 and breath out for 6.

3. Create a healthy routine
Regular meals and balanced snacks throughout the day keep your blood sugar stable and help prevent emotional eating before it even begins. When you’re well-fuelled, you’re less likely to give in to impulsive cravings. What did your lunch look like?

4. Don’t deprive yourself
It’s not about cutting everything out or trying to be ‘perfect.’ In fact, strict diets often lead to more emotional eating. Instead, focus on balance and enjoyment — allowing yourself to indulge occasionally, but with intention. When you have your snack, eat is mindfully, knowing you CHOSE to have it.

5. Reach out
Feeling overwhelmed? Sometimes, all it takes is a quick chat with a friend, family member, or coach to get back on track. Sharing your feelings helps lighten the load and keeps you accountable.

Remember, it’s not about being perfect…

It’s about recognising your triggers, making small changes and showing yourself a bit of kindness along the way.

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