by Mike Thomas, NBHWC January 18, 2024
Emotional eating is a common phenomenon that many of us encounter on our journey towards a healthier lifestyle. It’s crucial to understand that occasional emotional eating is a normal part of the human experience. However, when emotional eating becomes a hindrance to achieving our health and wellness goals, seeking guidance from a professional or health coach can be beneficial. In this blog post, we will explore the impact of emotional eating on weight loss and look at a few strategies to overcome this challenge.
Impact of Emotional Eating
Emotional eating involves consuming food in response to emotions, such as stress, boredom, sadness, or happiness, rather than hunger. This behavior can significantly impede progress on a plant-based weight loss journey. Recognizing the triggers and understanding the emotional connection to food is crucial for breaking the cycle of emotional eating.
Start Slow
Ultimately, the client dictates their pace however, in guiding them, I often advocate for a gradual approach, emphasizing the philosophy of starting slowly. This method serves to establish a modest yet impactful momentum, fostering confidence in the change-making process. It lays the foundation for embracing change incrementally, making the process more manageable and setting the stage for sustainable progress.
Mindful Eating
Let’s talk more about why building awareness is so important when it comes to improving emotional eating. It’s not just about paying attention while you eat; it’s about getting in touch with your thoughts and feelings about food. Mindful eating helps you figure out why you choose certain foods and understand what triggers emotional eating. When you’re fully present during meals, you can notice subtle signs of emotional hunger, like feeling stressed, bored, or anxious. This awareness not only helps you recognize the emotional side of eating but also empowers you to deal with those emotions without turning to food for comfort.
In simple terms, building awareness is like having a powerful tool to change your relationship with food. It encourages a more thoughtful and intentional approach to eating. If you want to “start slow” with this idea, you could pick two meals next week and spend the first 5 minutes of each meal being mindful. This small change might open new possibilities for you on your journey to making positive changes. It’s a way of taking small steps toward improvement, making the whole process easier and helping you make progress that lasts.
Keep a Food Journal
Using a food journal can help you become more aware of your eating habits and emotions. Try not only writing down what you eat but also how you feel when you eat. This can help you see patterns and figure out why you eat in certain situations. It’s like putting puzzle pieces together to understand your emotions and food choices. If it feels overwhelming, you can “start slow” by journaling for only 5 minutes just one or two days a week. Starting this way, with intention and awareness, can make a big difference in the process of keeping a food journal. Writing things down can also make your brain think more about what you’re doing, helping you become more aware of your habits and making positive changes over time.
Healthy Coping Processes
Discover new ways to manage your emotions by incorporating healthy habits into your routine. Activities like meditation, journaling, exercising, or spending time with loved ones can serve as positive outlets for handling stress and emotions. Walking outside is an excellent example of a beneficial habit to establish. Not only does it provide physical activity, but being outdoors also offers a change of scenery and fresh air, which can have positive effects on mood and well-being.
With the “start slow” approach, walking outside doesn’t have to be a lengthy commitment; it can be as small as taking a 10-minute walk, just three days a week. This gradual introduction allows you to ease into the routine, making it more achievable and less overwhelming. Over time, even these short walks can contribute to improved emotional well-being, creating a positive impact on both physical and mental health. By incorporating such manageable changes into their lifestyle, you can build a toolbox of coping strategies that don’t involve food, fostering a healthier relationship with your emotions and overall well-being.
Changing Your Mind
I have been coaching people to change their behavior for over 5 years. To help them with change, often, the first thing that needs to be changed is not their actions but their mind. It’s important to cheer for the little victories and understand that facing challenges is totally normal. Sometimes, it’s tough to see that. It’s more about sticking with healthy habits over time rather than trying to be perfect. Consistency and commitment to long-term well-being are the keys to success, not getting everything exactly right. The mantra of Progress Not Perfection often helps to make the new lifestyle sustainable.
Support
Every month, I host a complimentary one-hour Zoom call to offer support to individuals on their journey toward healthier living. These sessions cover a range of topics, from tackling holiday challenges to understanding how to read labels for better health. You’re welcome to join the Facebook group if you’re interested. The video below is from our recent session focused on emotional eating. The participants on the call shared authentically, providing great insights and support. Feel free to take a listen—it’s a valuable discussion worth exploring.
If you find yourself struggling with emotional eating or need support on your plant-based weight loss journey, reach out to me. As a health coach, I am here to guide and support you in achieving your wellness goals. Take the first step towards a healthier and happier you.
Remember, it’s about progress, not perfection. Together, we can overcome the challenges of emotional eating and work towards a sustainable, plant-based lifestyle that aligns with your health and wellness aspirations.
This blog is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to CoachMikeThomas.com