We All Have Our Seasons…
Life comes in waves, doesn’t it? Some seasons are full of energy, excitement, and endless possibilities. There are times when we feel unstoppable - starting a new career, planning a big adventure, or maybe even dropping everything for six months and heading off to Bali. (Tempting, right?) 😊
But then, there are those other seasons - the tougher ones. Days, weeks, sometimes months when emotions feel heavier. And when we’re feeling stressed, bored, lonely, or overwhelmed, many of us turn to something comforting and familiar… food.
Let’s talk about emotional eating.
Emotional Eating: You’re Not Alone
Emotional eating is incredibly common - more than you might think. Research shows that about 20% of U.S. adults report eating emotionally often or very often (source). And it’s not just a random habit; emotional eating tends to show up more in certain groups. Younger adults, non-Hispanic Whites, college graduates, and people who struggle with delaying gratification are more likely to experience it.
And here’s another eye-opener: Emotional eating is more common among individuals with higher body mass indexes (BMIs). One study found that 43.5% of people with obesity engage in emotional eating, compared to 33.5% of people with a healthy weight and 18.4% of underweight individuals (source).
In the UK, nearly 46% of adults admit they eat to cope with stress - whether it’s the pressures of work, family life, or just the grind of daily routine (source). And a European study spanning 12 countries and over 9,000 people found that emotional eating is linked to stress, depression, loneliness, and boredom (source).
The takeaway? Emotional eating is a global issue. You’re far from alone in this.
Why It Matters
In my last post, we talked about how important nutrition is - macros, micros, and calorie deficits if your goal is weight loss. But knowing what to eat is one thing… controlling emotional eating is another challenge entirely.
So how do we break the cycle of eating our feelings?
Step One: Get Honest with Yourself
If you want to change your relationship with food and reach your weight goals, start by tracking what you eat - and why. You can:
Buy a notebook (bonus points if it’s pretty and makes you excited to use it!)
Download a food tracking app like MyFitnessPal or another app
But this isn’t just about calories. Keep track of:
What you ate
When you ate it
How you were feeling at the time
Ask yourself:
Was I physically hungry, or was I feeling emotional hunger?
What emotion triggered it? (Stress? Boredom? Loneliness? Frustration?)
Be kind but honest with yourself. Self-awareness is the first step to change.
Step Two: Look for Patterns
After tracking for a week (or two if needed), patterns will start to emerge. Maybe you notice you always snack late at night when you’re tired, or you reach for comfort food after a tough meeting at work. This knowledge is powerful! When you know your triggers, you can start creating strategies to handle them.
Sure, it might feel tedious at first. But ask yourself: Do you want to lose that extra weight? Do you want a healthier, more peaceful relationship with food? If the answer is yes, then this process is worth every bit of effort.
Step Three: Get Support
Once you’ve pinpointed your emotional eating triggers, it becomes easier to manage them - but you don’t have to do it all on your own. Sometimes we need another perspective, and that’s where a professional can make all the difference. A coach, therapist, or nutritionist can give you tailored support, so you stop spinning in circles and start seeing real, lasting change.
Final Thoughts
We all have seasons in life - some light, some heavy. But no matter where you are right now, you have the power to make small changes that add up over time.
And if you’re ready to take the next step, I’m here to help. Share your experiences in the comments or drop me a message. You’ve got this!
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