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Emotional eating strategies

Do you find yourself reaching for food when you’re stressed, sad, tired, or anxious? If yes, then you could be an emotional eater. As a dietitian who has worked closely with emotional eaters for years, let me tell you that strict, low-calorie diets can worsen emotional eating symptoms. Part of the reason is that they are difficult to follow, especially long term and can result in the many more cravings. That along with feelings of failure, if you aren’t perfect in sticking to the diet, may push you closer to an emotional eating state.

So, as we step into the new year, let’s shift the focus away from restrictive diets and instead prioritize a balanced, nourishing approach to eating. Your body will thank you.

If you search online for tips to stop emotional eating, you’ll likely come across advice like managing stress, practicing yoga, eating mindfully, planning meals, and identifying triggers. While these are all valuable tools, they don’t always address the root cause. When emotions run high, even the best-laid plans can go out the window, leaving you vulnerable to overeating or reaching for sugary, salty, processed snacks.

To truly gain control over emotional eating, use the practices above, but also make sure you adequately support your brain chemistry and stabilize your energy levels by consistently eating well-balanced meals. Here are two essential ways to build a stronger, more nourished body to ward off emotional eating:

1. Stop Skipping Meals: Skipping meals is a surefire way to fuel emotional eating. When you don’t eat regularly, your brain and blood sugar regulation take a hit, leaving you feeling irritable, fatigued, and more likely to crave comfort foods. Pay attention to how your emotions shift on days when you eat balanced meals versus days when you skip meals. Intermittent fasting can also trigger emotional eating if it’s not done carefully and with proper nutrition.

2. Eat Balanced, Nourishing Meals: An unbalanced diet lacking in protein, vegetables, and fiber-rich foods can leave you feeling unsatisfied and trigger cravings. To nourish your body effectively, focus on building meals that include the following:

•Protein: Lean meats, fish, beans, eggs, or tofu to provide steady energy and keep hunger at bay.

•Fiber-Rich Carbohydrates: Whole grains, fruits, and vegetables to keep you full and maintain stable blood sugar levels.

•Healthy Fats: Nuts, seeds, avocados, and olive oil to support brain health and hormone balance.

Balanced meals play a critical role in supporting brain chemistry because they provide the nutrients needed to produce neurotransmitters like serotonin and dopamine – the brain chemicals responsible for mood regulation, focus, and feelings of satisfaction. When your brain is well fed with the right nutrients, you’re less likely to experience energy crashes, mood swings, and cravings that can lead to emotional eating.

A balanced plate not only provides physical sustenance but also helps you better navigate emotions without turning to food for comfort. Start small, stay consistent, and focus on long-term well-being – you’ve got this!

Fran Sutherlin, RD, MS is a local registered dietitian, specializing in using digestive wellness to prevent or manage chronic disease. She has a master’s degree in nutrition, is a personal health coach, speaker, and owner of Sustainable Nutrition. She can be reached at 970-444-2122 or fran@fransutherlin.com.