Healthy Habits for Emotional Eaters: Smart Swaps and Sustainable Choices
Not All Eating Is Because of Hunger—And That’s Okay!
If you’re not new here, you will know that we’ve discussed ways you can stop eating in the absence of hunger. The reason being, that for the amazing ladies I work with, and perhaps you here on my mailing list, doing so may very well have become problematic for you, causing you to gain weight and not feel in control of your eating behaviours. To keep things balanced, I also wanted to share insights into why it’s not always problematic, and how to do so in a way that helps, rather than hinders!
When we think about eating, hunger is usually the first thing that comes to mind. However, not all eating is driven by physical hunger, and that’s perfectly okay. It's important to recognise that eating in the absence of hunger, especially as a way to manage emotions, is a common and natural behaviour. It only becomes problematic when it negatively impacts your health, happiness, or weight, causing you to feel out of control.
Emotional Eating and Smart Swaps
Emotional eating is when you turn to food for comfort, stress relief, or as a reward rather than to satisfy physical hunger. This type of eating can be a way to cope with feelings, and it’s important to acknowledge that it’s a part of human behaviour. The key is to ensure that this form of eating doesn’t have negative implications on your health and wellness.
Rather than completely eliminating emotional eating, a more sustainable approach might be to make smart swaps. This involves choosing lower-calorie versions of the foods you enjoy and finding satisfying alternatives that don’t compromise your health goals. Let’s be clear here - I don’t mean swapping a bag of chips you love, for a bowl of home cooked kale chips you really don’t enjoy. But if it’s the salt and crunch you enjoy, perhaps shifting to some microwave popcorn would be a good switch, so long as you enjoy that too (this is my go-to snack that I have nearly every evening in bed!). Additionally, incorporating alternate activities can help you cope with emotions without relying solely on food.
Understanding Habit Loops and Habit Association
Habit loops are powerful drivers of behaviour. A habit loop consists of a cue, routine, and reward, and may look like cue, craving, response, reward. For example, if you have developed a routine of eating snacks on the sofa every evening, the cue might be sitting down on the sofa (oh hey there craving!), the routine is eating the snack, and the reward is the comfort or pleasure you get from the food.
Habit association refers to the process by which a behaviour becomes linked to a specific context or environment through repeated practice. When a person consistently engages in a particular behaviour in a specific setting, the environment becomes a trigger for the behaviour. For example, if someone often snacks while sitting on the sofa, over time, the act of sitting on the sofa becomes a cue that prompts the desire to snack.
The Science Behind Habit Formation
Classical Conditioning: This principle, discovered by Pavlov, suggests that behaviours can be conditioned by associating them with specific stimuli. Sitting on the sofa becomes associated with the pleasure and relaxation of snacking.
Neuroplasticity: The brain's ability to reorganise itself by forming new neural connections. Habits are formed when repeated behaviours strengthen neural pathways, making them automatic responses to specific triggers.
Dopamine Reward System: Snacking, especially on high-sugar or high-fat foods, triggers the release of dopamine, a neurotransmitter associated with pleasure and reward. Over time, the brain learns to crave this reward when the person is in the snacking environment (the sofa).
Practical Example: Evening Snacking on the Sofa
Imagine you eat 600 calories worth of snacks each evening while watching TV. This could include:
A bag of chips (about 300 calories)
A chocolate bar (around 250 calories)
A soda (roughly 150 calories)
These 600 calories are putting you into a 400-calorie surplus daily (assuming your maintenance calorie level is surpassed by 400 calories). This surplus can add up quickly. Here’s the math:
Daily Surplus: 400 calories
Weekly Surplus: 400 calories x 7 days = 2,800 calories
Monthly Surplus: 2,800 calories x 4 weeks = 11,200 calories
Annual Surplus: 11,200 calories x 12 months = 134,400 calories
Given that 3,500 calories roughly equates to 1 pound of body weight:
Monthly Weight Gain: 11,200 calories / 3,500 = 3.2 pounds
Annual Weight Gain: 134,400 calories / 3,500 = 38.4 pounds
The Impact of Smart Swaps
Now, let’s consider smart swaps. By choosing lower-calorie alternatives, you can significantly reduce your calorie intake while still enjoying your indulgence. Here are some examples:
Swap 1: A small portion of air-popped popcorn (about 100 calories) instead of a bag of chips.
Swap 2: A piece of dark chocolate (about 50 calories) instead of a chocolate bar.
Swap 3: A sparkling water with a splash of juice (around 50 calories) instead of a soda.
Total calories with smart swaps: 200 calories
This results in a 400-calorie reduction per day:
Daily Deficit: 400 calories
Weekly Deficit: 400 calories x 7 days = 2,800 calories
Monthly Deficit: 2,800 calories x 4 weeks = 11,200 calories
Annual Deficit: 11,200 calories x 12 months = 134,400 calories
Given the same conversion:
Monthly Weight Loss: 3.2 pounds
Annual Weight Loss: 38.4 pounds
Strategies to Break the Association
Identify Triggers and Contexts:
Awareness: Keep a journal to note when and where the snacking occurs, what emotions are involved, and what the person is doing at that time.
Mindfulness: Practice mindfulness to become more aware of the automatic nature of the behaviour and the triggers that prompt it.
Change the Environment:
Alternate Locations: Sit in a different spot that isn’t associated with snacking, like a dining table, or create a designated “snack-free” zone.
Environmental Cues: Rearrange the living space to disrupt the habitual trigger. For example, move the sofa to a different location or add a physical barrier.
Substitute behaviours:
Healthy Alternatives: Replace snacking with a healthier activity that provides relaxation and a break, such as sipping herbal tea, taking a bath or a walk, or engaging in a quick stretching routine.
Engaging Activities: Find activities that require engagement, such as reading, knitting, or doing a puzzle, which can distract from the urge to snack.
The Science Behind Emotional Eating and Habit Change
Research in behaviour psychology and neuroscience explains why making these changes can be effective. Emotional eating is often linked to stress and the activation of the brain’s reward system. The prefrontal cortex, responsible for decision-making and self-control, can be overwhelmed by emotional stress, leading to impulsive eating behaviours.
Studies show that engaging in alternative activities, like walking, calling a friend, or practising mindfulness, can help activate the prefrontal cortex and reduce the reliance on food as a coping mechanism. These activities can create new neural pathways that support healthier habits.
Practical Steps to Implement Smart Swaps and Alternate Activities
Identify Your Triggers: Pay attention to what prompts your emotional eating. Is it stress, boredom, or a particular time of day?
Prepare Smart Swaps: Have healthier alternatives readily available. Stock your pantry with lower-calorie snacks that you enjoy.
Create a New Routine: Replace your current eating habit with a different activity. For instance, if you usually snack while watching TV, try knitting, journaling, or doing a quick workout instead.
Practice Mindfulness: Before reaching for a snack, take a moment to check in with your emotions. Are you physically hungry, or are you seeking comfort? This pause can help you make more conscious choices.
Set Realistic Goals: Aim for gradual changes rather than drastic ones. Small, consistent adjustments can lead to sustainable habits over time.
By making these changes, you can transform your relationship with food and create a balanced, healthy lifestyle that supports both your physical and mental well-being.
Final Thoughts
Remember, it’s okay to eat in the absence of hunger. The goal is to ensure that this behaviour does not control you or negatively impact your health. By understanding the science behind emotional eating and habit loops, and by making smart swaps and incorporating alternative activities, you can enjoy the foods you love while still achieving your health and wellness goals.
Pop me over an email if you want to ask for any further advice or tips on what you’ve read today, or anything you’re struggling with right now.
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