6 Steps to Create a Plan to Overcome Emotional Eating

6 Steps to Create a Plan to Overcome Emotional Eating


When someone eats to deal with emotions instead of eating when they are actually hungry, it is called emotional eating. This habit can result in overeating, gaining weight, and other health issues. However, if you think you are an emotional eater, there are ways to adjust your eating habits.

6 Steps to Create a Plan to Overcome Emotional Eating

Here’s how to make a plan to overcome emotional eating:

Step One: List and Identify your triggers 

Have you ever noticed yourself turning to food when experiencing certain emotions or situations? It could be boredom, stress, sadness, or anger that triggers your emotional eating. Identifying these triggers is the first step towards overcoming them. Knowing what situations or emotions lead you to overeat, you can take proactive steps to avoid them and develop healthier coping mechanisms.

Step Two: Avoid tempting situations

If you are aware of a particular situation that triggers emotional eating, take steps to avoid it altogether. However, if avoiding it is not an option, it’s essential to be prepared and plan to avoid getting caught off guard. For example, if you tend to overindulge at family gatherings, consider bringing a healthy dish to share or eating a nutritious meal beforehand. It will help you stay on track with your health goals and avoid unnecessary setbacks.

Step Three: Learn to recognize hunger cues

Frequently, we tend to indulge in eating even when we do not have an appetite. It is essential to identify the signs of hunger to prevent emotional eating. Observe your body and question whether you genuinely feel hungry before consuming any food. Try drinking water or tea first before trying food. You may think you are hungry when you are just dehydrated. This approach can aid in regulating your eating habits and maintaining a healthy lifestyle.

Step Four: Recognize Your Coping Mechanisms

When feeling overwhelmed, avoid using food, cigarettes, alcohol, or drugs as coping mechanisms. Instead, try exercise, journaling, or talking to a trusted friend or loved one for emotional support. Prioritizing healthy coping mechanisms can help you develop a more resilient and balanced approach to emotional well-being.

Step Five: Include Realistic Goals

It’s important to approach change realistically. Trying to overhaul your entire lifestyle simultaneously can be overwhelming and challenging to sustain. Instead, setting achievable goals you can build upon over time is better. If you aim to improve your diet, start by incorporating more fruits and vegetables into your meals. Once you’ve successfully made that change, you can focus on another goal, such as reducing portion sizes. Remember, small changes can add up to significant results over time.

Step Six: Set a Date to Launch Your Plan

Establishing a specific launch date for your plan will ensure you remain on course and inspired throughout the process. It is highly recommended that you inform your loved ones about your intended timeline, as they can provide valuable support and encouragement to help you stay focused on achieving your goals. Their assistance can be instrumental in keeping you accountable and motivated.


Creating a strategy to combat emotional eating can be challenging, but breaking down the process into manageable steps is crucial. It’s essential to remember that setting feasible goals is vital to success. Dedication and perseverance can conquer your emotional eating habits and improve your health and well-being.

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