Overcoming emotional eating: The power of small changes and health Habits

What is Emotional Eating

One cookie or a slice of cake at the office birthday party are small divergences from our healthy eating routines that do not lead to long term weight gain. It is the frequent and consistent eating choices that are inconsistent with our health and weight loss goals that lead to being overweight and unhappy with our health. So why then, if we wish to be healthy or to lose weight, do we find ourselves making choices that are in opposition to our agenda?

Have you ever had a bad day and thought to yourself, “a bowl of ice cream will make it all better”? Emotional eating is a coping mechanism that involves turning to food for comfort or distraction during times of stress, boredom, or negative emotions. This is the slope that often leads many good willed people off the healthy track.

So how do we stop this dead end cycle?

The renowned book “Atomic Habits” by James Clear introduces a powerful approach to breaking free from negative habits through the principle of small changes. By applying these principles to overcome emotional eating, we can replace detrimental habits with healthier ones using the reward system, one small choice at a time.

Recognizing your triggers

Recognizing your triggers and the specific emotions that drive you to eat emotionally is the first step towards changing this coping strategy. Do you notice you turn to food when you are stressed or sad? How about when you are in a great mood and are looking for a way to celebrate? Becoming aware of your trigger points and the behaviors you perform in response to your emotions is a necessary first step in making changes.

Focus on a small new habit

I am a stress eater. When I am sad, anxious or stressed, I want something warm and savory to eat. James Clear’s “Atomic Habits” emphasizes the significance of making tiny, incremental changes to create lasting transformations. Instead of attempting drastic changes, focus on small adjustments that are more manageable and sustainable over time.

So for example, if you, like me, head to the kitchen or the drive thru when you are anxious, the next time you find yourself feeling these emotions, before you reach for your go to snack, shift to enjoying a cup of black tea first. Black tea is a great alterative because it is known to reduce appetite and suppress over-eating. Black tea is also associated with reducing stress. This small change does not mean you are not allowed to have a donut, but what you may find by incorporating this habit is you may be less inclined to eat 5 donuts and may be less stressed in the process. By consistently practicing an alternative behavior, you will gradually rewire your brain and replace the old habit with a new, positive one.

Using the Reward System

The reward system plays an important role in habit formation. Some emotional eaters have no appetite when they are in upsetting situations but use food to celebrate. We have all been invited to a graduation, promotion or birthday dinner. Instead of rewarding yourself with food, finding healthier rewards that still provide a sense of pleasure and satisfaction is pivotal.

Engage in activities you enjoy, treat yourself to a relaxing bath, or spend time on a hobby you’re passionate about. Many people find surprisingly that they have no activities or hobbies they enjoy because they are so accustomed to using food as a reward. If you are one of those people, now is the time on your journey toward more wellness to rediscover some things you like to do and can enjoy. The key is to associate positive feelings with the new habit, reinforcing its adoption over time.

Implementing the Four Laws of Behavior Change

James Clear outlines the four laws of behavior change – make it obvious, make it attractive, make it easy, and make it satisfying. How might this look in your journey to overcome emotional eating?

You might start with:

Make it obvious- Put a big clear bowl of healthy snacks or fruit on your kitchen counter

Make it attractive- Prepare and plate nutritious meals so that they appeal to you visually

Make it easy- Remove barriers that prevent you from practicing your new habit

Make it satisfying- The new habit should be pleasurable, not a punishment

Apply these principles to your journey of overcoming emotional eating. Monitor your progress to stay motivated and consistent. Consider keeping a journal where you record your emotional eating triggers, your responses, and how you’re substituting them with healthier habits. Accountability can be a powerful tool to help change habits as well. Share your goals with a friend or family member who can provide encouragement and support.

Like anything else, with all the tools and know-how in the world in your mind, overcoming emotional eating will still require dedication, patience, and strategic application. By embracing the principles from James Clear’s “Atomic Habits”, harnessing the power of small changes, building new habits, and utilizing the reward system, you can break free from the cycle of emotional eating and pave the way for a healthier relationship with food. Remember, the journey is a gradual one, and every small step you take brings you closer to lasting transformation.

Need support staying ? Schedule a visit with a nutrition coach at Tiffany Adult Wellness and Weight loss to get set up with a customized plan toward your healthy goals.