Ever feel like eating when you’re not hungry? Just want to eat only to change your mood? You’re not alone! Many of us turn to food for comfort, stress relief, or as a reward. And this concept of eating is commonly known as emotional eating. But, yes, this concept is not as good as it looks; it might be tough to manage your weight.

Emotional eating often involves craving for high-calorie, sugary, or fatty foods, which can cause weight gain. These cravings aren’t because you’re physically hungry but because of feelings like stress, boredom, sadness, or even happiness. Want to know more? Let’s understand this concept properly, as well as strategies to manage your food cravings and improve your overall well-being.

What Triggers Emotional Eating?

Emotional eating can be triggered by a variety of factors. Common triggers include stress, boredom, sadness, anxiety and many more. Stress can raise cortisol levels, which can trigger cravings for fatty, sweet, and salty meals. When you’re stressed, your body seeks ways to calm down, and food can seem like a quick fix. Moreover, some people start eating as they have nothing else to do. Boredom eating is often mindless, and you may not even realise how much you’re consuming until it’s too late.

And most importantly, sadness, loneliness, and anxiety can drive people to find comfort in food. Eating can become an escape way from uncomfortable emotions, providing temporary relief.

Emotional Hunger vs. Physical Hunger

After understanding the concept of emotional eating, let’s learn how it is different from Physical hunger.

Emotional Hunger: It generally appears out of nowhere, often accompanied by cravings for specific comfort foods. It usually results in guilt-ridden, mindless eating. You might experience a sudden, intense craving for chocolate, ice cream, or crackers.

Physical Hunger: This hunger develops gradually, is open to various food options, and stops when you’re full. A wide range of meals can satisfy physical hunger, and the hunger goes away when you are filled.

Strategies to Overcome Food Cravings

Identify Your Triggers

Keeping a food diary that can help you identify what triggers your emotional eating. Try writing down what you eat, when you eat, and how you’re feeling at the time. This can help you see patterns and understand your triggers better. With this strategy, you can control your cravings, resulting in managing overeating.

Go for Other Alternatives to Eating

Once you’ve identified your triggers, find healthier ways to manage your emotions. One can go for exercise, follow their hobbies, and adopt relaxation techniques. Engaging in physical activity can improve your mood and lessen stress. Even a short walk can help clear your mind and reduce the urge to snack. One can also be involved in activities you enjoy, like reading, gardening, or drawing, to keep the mind occupied. Hobbies are the best way to divert your attention from food and focus on something that brings you joy. Also, practice yoga, meditation, or deep breathing exercises to manage stress and anxiety.

Mindful Eating

Practising mindful eating can make you more aware of your eating habits and help you make healthier choices. Pay attention to what and why you are eating. Eat slowly, enjoy each bite, and listen to your body’s signals of hunger and fullness. Being mindful means focusing on your meal, enjoying the flavours and textures, and knowing when you are hungry or full.

Healthy Snacking

If you crave for food, choose healthier snacks like fruits, vegetables, nuts, or yoghurt. These can fill you up without adding too many calories. Keeping healthy snacks nearby can help you avoid junk food. For example, if you want something sweet, eat a piece of fruit instead of a sugary snack. By following the concept of healthy snacking, you can satisfy your craving without eating junk or calorie food.

Plan Your Meals

Planned meals play an important role in avoiding impulsive eating. Make sure your diet includes a variety of nutrients to keep cravings in check. Eating regular meals and snacks can prevent you from getting too hungry and making poor food choices. Having a weekly meal plan from a reputed weight loss clinic near Glasgow ensures you have all the ingredients for healthy meals, reducing the temptation to order or grab unhealthy snacks.


Overcoming food cravings and emotional eating is a journey that involves understanding your triggers and finding healthier ways to cope. By figuring out what causes your cravings and using smart strategies, you can take control of your eating habits. Remember, having support from professionals of reliable weight loss clinic can also make a significant difference in your journey towards better health.

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