What Is Emotional Eating? Understanding And Managing The Triggers

Everyone’s relationship with food is unique - but some of us are more prone to certain behaviours than others. This can have nothing to do with willpower, but can be a way to soothe and comfort when we're experiencing difficult emotions, stress, grief, loneliness or even boredom. [1] There are many names for emotional eating – comfort eating and stress eating being the most common. Read on to understand why it happens, and how best to control it in order to help reach or maintain your weight loss goals.

Emotional Eating Explained

As the name suggests, emotional eating describes consuming food not based on how hungry we are, but on how we’re feeling and coping with certain emotions. It means binging food or eating impulsively, often without enjoyment or regard for nutritional value. [1] It’s important to note that emotional eating is different to binge-eating disorder (BED) which is pathological – meaning it's caused by an underlying disease or disorder. Emotional eating on the other hand, is a behaviour or habit without a defined medical cause. [2]

What Causes Us To Comfort Eat?

Studies suggest that individuals who struggle with emotional regulation are more likely to engage in emotional eating. [2] High levels of stress can cause us to comfort eat – as a psychological response but also as a physiological response. When our stress hormone (cortisol) levels are raised for an extended period of time, it can cause us to eat more, store fat and gain weight. [3] Some common triggers of stress-induced eating could be:

• Stress and anxiety 
• Boredom and loneliness
• Sadness and depression
• Health problems [1] 

Another thing to note is that the time of day might play a role in comfort eating. When under stress, we’re more likely to overeat in the afternoon or evening, compared to the beginning of the day. Being bored or in a position to snack freely during these hours may leave you at a higher risk of emotional hunger. [4]

How Emotional Eating Impacts Weight Loss

Emotional and comfort eating are problematic for anyone trying to lose weight for two reasons. The first is that it commonly results in the consumption of more calories than needed, often from foods high in sugar and fat. This is because emotional eating is entirely detached from the body’s physical hunger cues. [5]

The second problem is that the feeling that comfort food gives in that moment will always be short-lived and likely bring with it shame or feelings of guilt afterwards. If left unaddressed, the negative emotions that cause emotional eating will likely cause you to repeat this behaviour again. [1]

Ways To Curb Emotional Eating

What’s difficult about turning to food for comfort in emotional times is that it can become a habit. [4] Luckily, there are many things you can do to eliminate the need to comfort eat and the ease at which you can do it.

1. Identify your emotional eating patterns. Note down what you ate, how you felt when you ate it and how hungry you were in a food diary to understand your emotional triggers.
2. Work on the root causes of emotional eating. If it’s linked to stress, learn how to manage that with a physical activity like yoga, meditation, breathwork or therapy. If you eat when you’re bored, try distracting yourself with healthier habits like walking, calling a friend or reading.
3. Stock up on healthy snacks. An empty cupboard or fridge will make it easier for you to choose convenience or fast food at that moment. Prepare healthy, satisfying snacks that are high in protein like greek yoghurt, boiled eggs or apple slices with peanut butter to help satisfy food cravings. 
4. Anticipate setbacks and emotional triggers. If you know a stressful day or week is coming, plan healthy meals by pre-chopping vegetables or batch cooking soups so you have easy, convenient food to hand. [5]
5. Portion control. If you do feel compelled to eat a ‘treat’ or convenience snack, always check what one serving is on its packaging and don’t exceed that. [3]

While GLP-1 medications like Mounjaro and Wegovy are clinically proven to support weight loss by reducing your appetite and blood sugar levels, they aren't designed to treat emotional eating.  For long-term success, it’s important to make lifestyle changes and repair your relationship with food with strategies like the ones we’ve outlined above.

Remember, if you’ve got any questions around food or establishing a healthier relationship with eating, our clinical team is always on hand to help. Or if you think medication could help you silence food noise and reach your weight loss goals, visit our website here to discover which one is right for you.

References

[1] Mayo Clinic. Weight loss: Gain control of emotional eating [Internet]. Mayo Clinic. 2022. Available from: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342 

[2] Mahé Arexis, Gilles Féron, Brindisi M, Billot PÉ, Stéphanie Chambaron. A scoping review of emotion regulation and inhibition in emotional eating and binge-eating disorder: what about a continuum? Journal of eating disorders. 2023 Nov 10;11(1). 

[3] Gager E. Tips to Manage Stress Eating [Internet]. www.hopkinsmedicine.org. 2024. Available from: https://www.hopkinsmedicine.org/health/wellness-and-prevention/tips-to-manage-stress-eating 

[4] Carnell, S., Grillot, C., Ungredda, T., Ellis, S., Mehta, N., Holst, J., & Geliebter, A. (2018). Morning and afternoon appetite and gut hormone responses to meal and stress challenges in obese individuals with and without binge eating disorder. International journal of obesity (2005), 42(4), 841–849. https://doi.org/10.1038/ijo.2017.307 

[5] Break the Bonds of Emotional Eating Information | Mount Sinai - New York [Internet]. Mount Sinai Health System. Available from: https://www.mountsinai.org/health-library/special-topic/break-the-bonds-of-emotional-eating