Stop Emotional Eating With This Surprising Secret (and it doesn't involve willpower)
I used to think emotional eating at night was all my fault. I thought, as an over 50 woman, I would have control at this point. I just couldn’t stay out of the sweets at night. I thought all I had to do was “lock it down” and have some willpower. Little did I know that my day from morning until that eating moment was the real predictor of my comforting myself mindlessly with food at night.
If you suspect emotional eating is sabotaging your health, making your cholesterol or blood sugar rise or affects your mood, keep reading. This one secret will help in all areas, even with some menopausal symptoms.
One surprising secret.
It sounds so cliche and the word is overused, but there is ONE thing that is so important to incorporate into your day, EVERY day, that can help you reduce mindless eating. That is self-care. But, what does that really mean? We hear it over and over again. Knowing your unique self-care plan is so important and knowing what it’s not is equally essential.
When was the last time you truly took care of yourself?
Not just powering through your never-ending to-do list or squeezing in a workout, but actually doing something nourishing for your mind, body, and soul? For so many of us, especially midlife women over 40, juggling careers, families, caretaking and a million responsibilities, self-care gets put on the permanent back burner.
Why is self-care important in reducing emotional eating?
Neglecting your own needs is a surefire way to get trapped in an emotional eating cycle. When you're running on empty (mentally and physically), it's tempting to find comfort in food as a quick escape or treat. Suddenly that pint of ice cream, chocolate or bag of chips becomes your only "me time." The problem is that emotional eating never truly satisfies. The relief is fleeting, and often followed by guilt,shame, self-criticism, and even more stress.
Emotional eating self-care and menopause.
One symptom of menopause and hormonal change is feeling out of control with food. When you take control of your self-care, you have an opportunity to feel better in the menopausal transition, not just with taking care of yourself, but reducing inflammation from overeating or eating food that is spiking your blood sugar. Emotional eating usually involves food with sugar, fat and is more carbohydrate dense.
Self-care isn't just a luxury - it's so important for breaking free from emotional eating patterns. When you prioritize filling your own cup, you're less likely to turn to food for comfort, relaxation, or reward. You'll have replenished your internal resources to better cope with stress, anxiety, and difficult emotions that often trigger mindless munching.
But self-care isn't just about massages, facials, and bubble baths (although those can certainly be enjoyable!). It encompasses any activity that allows you to pause, recharge, and invest in yourself.
Here are some ideas:
- Picking up an old hobby like knitting, gardening, or painting that brings you joy and a sense of flow
- Reserving solo time to journal, meditate, or simply be still in silence
- Losing yourself in an engrossing novel, or personal growth book
- Going for a leisurely stroll in nature to clear your head
- Treating yourself to a leisurely morning reading, doing devotions or sipping coffee or tea
-Walking in nature
-Painting
-Music or dancing
-Puzzles
-Buying yourself flowers
What should self-care feel like?
The key is choosing activities that feel truly restoring and reinvigorating for you - not just checking off another box on your endless task list like laundry or grocery shopping. Self-care should light you up, not drain you.
Ask yourself: What am I truly hungry for?
If you really WANT to eat food that feels good, go for it…on one condition. You sit down with no electronics, take your time and really taste it. Eat it for pleasure, not comfort and to escape.
When you make self-care a consistent priority, you're sending a powerful message to yourself: "I matter. My needs are valid. I'm worth taking care of." And that purposeful nurturing can help reduce your reliance on emotional eating as a poor substitute for what you're really craving: rest, peace, and radical self-compassion.
Let’s talk.
So go ahead and schedule your self-care like you would any other crucial appointment. Reach out to me and schedule a free 30 minute call with me to help you learn how to create a day you don’t have to escape from with food.
XOXO,
Kim