How to Stop Emotional Eating: Tips From a Nutritionist

About fifty percent of us are emotional eaters: people who turn to food not only when hungry, but when bored, lonely, or stressed. This is not a healthy approach to eating. An August 2004 report from the BBC stated that researchers found that emotional eaters did not feel satisfied after eating, and usually they felt more stress and/or guilt after eating for the wrong reasons. 

The fastest-growing group of emotional eaters are women between the ages of 35-55. These women are typically high-achieving, organized, and successful people.

So, how can we stop emotional eating? 

Unlock Better Eating Habits in 2 Minutes

A simple solution is to do something else for at least two minutes. For most of us, this is enough time to allow the craving to pass. The other benefit is that if you follow the two-minute rule, you force yourself to become aware of why you are eating and begin to recognize patterns of eating for emotion rather than hunger or energy needs. This can help people get on the road to giving their body what it truly needs.

How to Stop Emotional Eating: 3 More Tips

1. Sip a drink. Drink a glass of a water or hot beverage. A Penn State study found that hot liquids will curb your appetite.
2. Go outside. A change of scene, even for a minute or two, can change your endorphin levels. (Sunshine helps, too.) You will feel better since you have more happy-hormones circulating and may be less inclined to grab the candy bar.
3. Eat fresh fruit. If you need to eat something, eat fruit! Fruit is high in fiber and water, and this dynamic duo will fill you up and give you energy. 

If you’re new to snacking on fruit by default, this idea could be a game-changer for you. 

This blog by Deb Herlax, The FruitGuys nutritionist, was originally published on The FruitGuys blog many years ago. It was updated and republished on August 9, 2024.