Back to articles

7 tips to stop emotional eating!

Medicart Web Magazine
Make an appointment

The health crisis has affected the morale of many people. Stress and anxiety levels continue to rise and food is quickly becoming a source of comfort. Working from home, with the constant accessibility of the pantry, also increases the risk of losing control. Why not work on your relationship with food?

Do you eat your emotions?

  1. Do you tend to eat when you feel a negative emotion (stress, anxiety, jealousy, envy, fear, etc.)?
  2. Do you eat in secret, away from the gaze of others?
  3. Do you sometimes eat large quantities of food in a short period of time?
  4. Do you feel guilty after eating?
  5. Do you have trouble recognizing your hunger and satiation signals?

If you answered yes to one or more of these questions, your relationship with food deserves to be improved.

Here are 7 tips from a pro!

  • Keep a food journal
    To become more conscious of why you eat, write a diary detailing episodes of uncontrollable cravings and try to analyze the situation. What caused the sudden urge to eat (often sweet foods)? Identifying the emotion is the first step to better understanding yourself and finding caring strategies.
  • Avoid the all-or-nothing approach
    Eating a food that you consider less healthy (chocolate, cookies, cake, etc.) can lead to automatic thoughts such as “while I’m at it… I might as well continue to devour everything I can get my hands on and I’ll start eating well again tomorrow”. You have to get rid of the all-or-nothing attitude, just because you ate a donut or a piece of chocolate doesn’t mean your day, let alone your week, is ruined.
  • Change your automatic thoughts
    Guilt is often part of the equation. Stop thinking of yourself as weak or unmotivated. Instead, change your negative thinking to an alternative positive thought. For example, instead of saying to yourself: I am a loser, I failed again in my attempt to diet by eating this dessert, tell yourself: this dessert was so tasty, I enjoyed it, it felt good to enjoy this dessert which reminds me of the one my grandmother used to make me.
  • Get back to your real hunger
    Although this exercise may take several weeks, it is an essential process to re-establish a good relationship with food. Start with your food journal, try to rate on a scale of 1 to 10 your hunger before a meal. Do the same exercise with your post-meal satiety. If your hunger level is still high, adding snacks between meals is beneficial. As for the level of fullness, you cannot be physically well after eating too much, try to get back to feeling full, without being at a level of physical discomfort.
  • Eat with awareness
    If you eat your emotions, you are probably used to eating on the corner of the counter, in the car, or in front of the TV. Make a switch to mindful eating, always sitting down, without distractions. Take the time to set a nice table, to enjoy each bite by appreciating the texture, the smells, the flavors. Put your fork down between each bite and enjoy the moment.
  • Don’t have any forbidden foods
    No food is forbidden, it’s all a question of how often you eat it. If you tell yourself that you will never eat French fries or chocolate again, you are imposing strict rules on yourself that can only lead to overeating. Cognitive restriction leads to compulsive eating. While fruits, vegetables, whole grains, white meats and fish, seeds and nuts are certainly healthy foods, there is also room to indulge in foods that may be higher in fat and sugar, but only occasionally, and most importantly, without guilt.
  • Respond appropriately to emotion
    Once you have identified the emotions that most often cause you to lose control, try to manage them in ways other than eating. For example, if it is loneliness that makes you eat, think about joining friends virtually, if it is stress, adopt relaxing practices like yoga or meditation.
Keywords for this article
Related articles
On our blog
  • Beauty routine for men

    Many men have a skin care routine that is too minimal or completely non-existent. Yet a good beauty routine is the cornerstone of good hygiene and should be as important as mainta...

    Read more
  • Discover Dr. Mélissa Vellucci

    In 2019, driven by her passion for the field of dermatology and aesthetic medicine, Dr. Mélissa Vellucci joined the ranks of Epiderma. Known for her great authenticity, she has quickly earned a place of choice in the company thanks to her ability to listen to her patients and to clearly identify their needs.

    Read more
  • Portrait of Sara Couillard - Perseverance in the r...

    Immersed in the world of cosmetics since she was 16, Sara Couillard quickly developed a keen interest in the beauty industry. Five years later, the director of the Epiderma clinic...

    Read more
  • 4 Skin Products to Take Care of Your Skin This Sum...

    Summer has finally arrived! More than ever, your skin deserves adequate protection from the sun’s harmful effects. Applying an effective, quality sunscreen is essential, and...

    Read more
  • Our best tips for a beautiful summer

    Summer is FINALLY here and excitement is running high!Synonymous with adventures, vacations and sunshine, the summer season is the perfect opportunity to enjoy each day to its ful...

    Read more
  • The beauty of today

    If the last few years have been synonymous with great changes in our society, the concept of beauty is no exception. Beauty was once relatively static and left little room for ind...

    Read more
  • Marie-Pier Frenette, Vice President of Marketing a...

    In many ways, working in marketing and running a marathon are not very different. Both require exhaustive planning, sustained effort, impeccable determination and the ability to a...

    Read more
  • Lise Watier, from pianist to pioneer

    As a child, she dreamed of being a concert pianist. As an adult, she became a researcher and then the host of a television show devoted to women. However, it was as a businesswoma...

    Read more
  • Addiction in times of a pandemic

    The pandemic has put Canadians to the test. 2020 has undoubtedly been a challenging year for many, especially those with addictions. According to several surveys, substance use ha...

    Read more
  • 10 charities supported by the Medicart/Epiderma ne...

    At Medicart, our mission is to enhance the natural beauty of our clients, while listening to and respecting each individual. But we want to do more. As a community-minded company,...

    Read more
Read more on our blog
Not sure? Let's meet