Get A Grip On Emotional Eating

I’ve always struggled with emotional eating and tend to reach for chips, cookies, and ice cream whenever I’m feeling down or anxious. Now, with the added stress of all the changes and unknowns that have come with coronavirus, my eating habits have taken a turn for the worse. I’ve been stocking up on junk food that I never even used to buy, I’m reaching for snacks all day long, and I feel like I’ve permanently moved from jeans to sweatpants. What can I do to get my eating back under control?

Sincerely,
“Overwhelmed and Overfed”

Your experience is far from unique. Every week, I get calls from clients who are struggling with this same issue. If someone is prone to emotional eating, of course that’s going to be more of a problem right now, given all the uncertainties in our lives and the fact that we are all spending more time at home with easy access to our kitchens all day long.

It’s unrealistic to think that you can completely stop emotional eating forever. But you can minimize how often and how much you eat for emotional reasons. These tips can help:

Having three balanced meals a day (plus one or two snacks spaced at least two to three hours apart from meals, if needed) will help satisfy your physical hunger and keep you from getting overly hungry. If you wait to eat until you’re starving, it’s much harder to make healthy choices and control your portion size.

At mealtimes, make your plate and commit to eating only that amount. Avoiding second helpings and controlling how much you eat will help you balance the scale.

When you do shop for groceries, focus on filling your cupboards and fridge with these healthy foods:

• Lean proteins like poultry, fish, and tofu
• Fresh or frozen fruits and vegetables
• Beans and legumes
• Nuts, nut butters, and healthy dips such as guacamole and hummus (great for snack time!)
• Eggs
• Low-fat dairy products such as milk, yogurt, and cheese (or non-dairy alternatives)
• Whole grain products such as breads, oatmeal, pasta, rice, quinoa, and crackers

Leave the high-sugar, high-fat junk foods at the store. If you don’t buy it, you can’t eat it, right? If you’re hungry in between meals and want a snack, choose a healthier option, such as:

• Fresh fruit and a handful of nuts (about 1 ounce)
• Low-fat string cheese and whole grain crackers
• Low-fat plain yogurt with fresh fruit and granola
• Raw vegetable slices with hummus
• Plain popcorn
• Avocado toast with tomato

Before you eat something, pause and ask yourself: “Am I physically hungry? Why am I reaching for food right now?” When you are truly hungry, you can eat and recognize when you’re full, then stop. But emotional hunger feels more like a bottomless pit where no amount of food will suffice.

If you are physically hungry, then mindfulness at the table is important. You want to slow down and taste and enjoy what you’re eating. Not in front of the TV or the computer, but at the table. If you’re not physically hungry, find something else to distract yourself. Maybe it’s going outside for a five to 10 minute walk or having a quick video chat with a friend you haven’t talked to in a while. The idea is to not give in to every urge to eat and, over time, train yourself to choose healthier ways to deal with your emotions.

That said, you don’t have to completely deprive yourself of the foods you crave. Telling yourself that you can’t have cookies or ice cream just makes it more likely that you’ll end up overeating them when you’re feeling stressed. So instead, allow yourself one treat each day, but be careful about portion control. In place of a giant ice cream sundae, serve yourself a half-cup portion. Then eat it slowly and mindfully, savoring every sweet and creamy spoonful.

If you have been diagnosed with an eating disorder or feel you are experiencing uncontrolled bingeing episodes, please seek the assistance of an eating disorder specialist.

Subscribe here to receive alerts for all things coronavirus and more from The Well.

• Worried about coronavirus? We’ve got you covered. 
• Upcycling leftovers—tips from a chef’s kitchen. 
• How to boost your immune system with food. 
• How to stop emotional eating.