Today, we’re diving into a tricky topic that resonates with most of us – emotional eating. If you’ve ever struggled with emotional eating, you know how it goes: you suddenly find yourself reaching for sugary snacks and comfort foods without even realising it.
This tends to happen more on those super stressful days. When life feels like it’s spinning out of control, the world seems a bit crazy. If this is what you experience, you’re not alone. And if this sounds familiar, get ready because I’ve got a bunch of really cool strategies to share with you. These actionable strategies will help you wave goodbye to emotional eating.
Have you ever had one of those days when stress is off the charts?
Imagine your stress shooting through the roof. You’re caught up in a whirlwind of things to do, and your to-do list just keeps growing. Some days, it’s like reading a novel with lots of twists. On those days, you might catch yourself reaching for a bag of chips, a yummy chocolate bar, a handful of lollies, or maybe even a glass of wine to help get you through that part of your life that feels so intense.
Did you know that when you grab those snacks, you’re actually looking for a little burst of happiness in your brain? It’s like wanting a reward. It’s kind of like when someone pats you on the back and says, “You’re doing great!” or gives you a big hug and says, “You’ve got this!” – that’s the feeling you’re after. So, when you’re reaching for those emotional eating treats, those comfort foods, it’s all about finding comfort and love.
These snacks trigger a chemical in your brain called Dopamine – it’s like a reward button. So, the next time you go for those comfort foods, you can be contributing to gaining extra weight. The sugary treats can also make you feel more tired, drained, and cranky like things are slipping out of your control.
And then what happens? You look for another snack right after. Usually, after those rewards, you feel good for a short time, but then you’re back searching for another reward. And that cycle can add up to more weight gain and roller coaster energy levels.
So, if you’re interested in getting back a slimmer waistline, having more consistent energy, and bringing joy back into your life, here are some tricks to help you stop emotional eating:
The “Power Of Pause”
When you’re about to snack, and you’re like, “I need to eat that bag of chips,” just take a pause. Ask yourself, “Am I truly hungry? Or is this my emotions talking?” I do this with my kids a lot. They’re like, “Mum, I’m starving! Can I have chips!” And I tell them, “Have some fruit.” Then they go, “No, I want chips!” And I say, “Well, you’re not really hungry then.” It’s about doing the same thing for yourself.
Are you really hungry? If you are, pick something sensible to munch on.
If not, take a moment to think if you genuinely want this snack or not.
Mindful Intentional Snacking
This means asking yourself if the snack you’re about to eat is good for you. Is it giving your body the right nutrition? Is it energising you and helping you through the day?
We often go for super sugary or fat-laden snacks, which gives us a quick feeling of goodness but doesn’t help in the long run. So, be mindful about what you’re putting in your mouth.
Ask yourself, “Does this snack nourish me?”
The “Take 10 Game Changer”
Here’s what you do When your feelings are pulling you toward those snacks.
Take a chill 10-minute break. Pause whatever you’re up to and dive into something you adore. Maybe groove around the house to your favourite beat or head out for a 10-minute walk. You could dive into a book, try a 10-minute meditation, or even enjoy a puzzle – something that you really love to do and helps you feel good!!
Doing this gives you that little joy boost, that dose of feel-good Dopamine, all without grabbing a snack. And once those 10 minutes are up if you’ve done something you truly enjoy, that snack craving might have faded away.
The “Blissful Breathing Breaks”
Whenever stress is running high, and you’re eyeing that snack, take a minute. Spend 60 seconds on deep breathing. Inhale deeply for a count of four, hold for two, exhale for four, and hold again for two. Repeat this for a minute.
Deep breathing hits reset on your stress response and calms the nervous system, taming those stress chemicals bouncing around so you feel less overwhelmed.
And hey, if you’re looking for more tools, I’ve got two in my toolbox for many of my clients: hypnotherapy and emotional freedom technique (EFT).
Hypnotherapy empowers your subconscious mind to rewire old habits and emotional triggers that kick in before you even realise it. EFT, also known as tapping, is a powerful way to release emotional triggers to dial down the urge for that snack. These techniques are real game-changers, showing impressive results with many of my clients.
Remember…
Always remember, what you eat doesn’t define you. It’s your strength, your choices, and how you bounce back that defines you. So, the next time you’re tempted to grab a snack, equip yourself with these strategies. Make those smart choices, work towards that slimmer waistline, regain your energy, and rekindle the spark of joy in your life.
This way, you can conquer those emotional eating impulses and triumph over your food battles. And if you’re seeking more assistance, I’m here to help. We can dive into these techniques and weave positive new habits into your life.
Whether you’re determined to reclaim a healthy liver or eager to safeguard its vitality, I’m here as your dedicated guide. Join me on this transformative journey together, ensuring your liver’s wellness and your vibrant well-being.
I’m excited to help you reach your health goals!
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This is how gut microbes can influence weight!
Probiotics can help you gain weight or lose weight by interacting with our genetics, food and metabolism.
And yes, I did say lose or gain weight……..
Firstly, let me explain that the trillions of microbes in the gut need to be varied, meaning that there should be a large variety of species. There are many different species (or breeds) of microbes, and they all have their place in aiding health — the more variety and balance, the better health results.
Back to the weight loss or weight gain issue….
Do you eat yogurt and berries for breakfast? Thinking that it’s helping you lose weight?
Well, Lactobacillus acidophilus (like the species found in yoghurt) has been connected to weight gain.
I am not saying throw your yoghurt and berries in the bin. Instead, I am suggesting looking at the overall picture. If Lactobacillus acidophilus is the predominant micro-organism of the gut, then weight gain can result.
It is about the variety of species of gut microbes. Imagine if we only have trained german shepherd guard dogs in the world. It may be a safe world, but I am sure that other breeds may be more suitable as a family pet.
While Lactobacillus acidophilus is associated with weight gain, other Lactobacillus species correlate with weight loss.
Species like Lactobacillus plantarum, Lactobacillus gasseri, and Bifidobacteria animalis have been found to support weight loss.
Want to lose weight?
Look at your gut flora to support your goal.
Tests can be performed to identify the predominant species of the gut, and specific species can be utilised to support weight changes.
Want more information about your gut health?
Or want to look at all the factors contributing to weight gain, I’d love to be able to help.