Navigating Emotional Eating: A Holistic Approach to Weight Gain Management

Navigating Emotional Eating: A Holistic Approach to Weight Gain Management

Published: 06:09AM 22 August 2023

Avatar of Author

Jayti Shah

fb share url

Maintaining a healthy weight involves more than just counting calories and hitting the gym. One often underestimated aspect is the influence of emotional eating on our weight management journey. Emotional eating refers to consuming food in response to emotions rather than physical hunger. It's a habit that can have a significant impact on our weight, but there's hope—by understanding the psychological triggers behind emotional eating and adopting a holistic approach, we can navigate our way toward healthier eating habits and more sustainable weight management.

The Emotional Eating Puzzle: Heading Beyond Hunger

Emotional eating is like a puzzle with various pieces contributing to the bigger picture. Understanding these pieces is crucial for effective management.

1. Recognizing Emotional Triggers

Emotional eating often stems from emotions such as stress, sadness, boredom, and even happiness. We might turn to food as a form of comfort or distraction. Recognizing these triggers is the first step towards addressing emotional eating.

Research suggests that certain emotions can trigger cravings for specific foods, particularly those high in sugar and fat. These foods can activate the brain's reward center and provide temporary feelings of pleasure and comfort.

2. Mindful Eating as a Tool

Mindful eating involves being fully present while eating, savoring each bite, and paying attention to hunger cues. This practice can help break the cycle of emotional eating.

Studies indicate that practicing mindfulness can enhance our awareness of hunger and fullness cues, leading to better food choices and reduced emotional eating episodes.

3. Building Emotional Resilience

Stress and emotional eating often go hand in hand. Building emotional resilience through stress-reduction techniques can decrease the tendency to turn to food for comfort.

When we're stressed, our bodies release cortisol, a hormone that can trigger cravings for high-calorie, sugary foods. Managing stress can help prevent these cravings.

4. Creating a Supportive Environment

Surrounding yourself with a supportive environment can help manage emotional eating. This includes having healthy food options readily available and seeking social support from friends and family.

Research shows that having a supportive network can positively influence eating behaviors, making it easier to resist emotional triggers and make healthier choices.

Examples of Holistic Approaches

  1. Practice Mindful Eating: Instead of mindlessly munching while watching TV, try sitting down at a table, savoring your meal, and being aware of your body's hunger cues. This practice can help you connect with your body's needs and prevent overeating.
  2. Incorporate Stress-Reduction Techniques: Engage in activities that help you unwind and manage stress, such as yoga, meditation, or deep breathing exercises. By addressing stress, you reduce the likelihood of turning to food for emotional comfort.
  3. Seek Professional Help: If emotional eating feels overwhelming, consider seeking help from a therapist or counselor who specializes in eating disorders or emotional health. They can provide personalized strategies to cope with emotional triggers.


Emotional eating can be a roadblock on the path to effective weight management. However, armed with awareness and a holistic approach, we can regain control over our eating habits. By recognizing emotional triggers, practicing mindful eating, building emotional resilience, and creating a supportive environment, we can shift our focus from emotional comfort to nourishing our bodies in a healthier way.

Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.

At SocialBoat, we offer custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.

Join the SocialBoat Fitness App


  1. Epel, E., Lapidus, R., McEwen, B., & Brownell, K. (2001). Stress may add bite to appetite in women: a laboratory study of stress-induced cortisol and eating behavior. Psychoneuroendocrinology, 26(1), 37-49.
  2. Mason, A. E., Epel, E. S., Aschbacher, K., Lustig, R. H., Acree, M., Kristeller, J., ... & Daubenmier, J. (2016). Reduced reward-driven eating accounts for the impact of a mindfulness-based diet and exercise intervention on weight loss: Data from the SHINE randomized controlled trial. Appetite, 100, 86-93.
  3. O'Reilly, G. A., Cook, L., Spruijt-Metz, D., & Black, D. S. (2014). Mindfulness-based interventions for obesity-related eating behaviours: a literature review. Obesity Reviews, 15(6), 453-461.
  4. Rejeski, W. J., Mihalko, S. L., Ambrosius, W. T., Bearon, L. B., & McClelland, J. W. (2010). Weight loss and self-regulatory eating efficacy in older adults: the Cooperative Lifestyle Intervention Program. The Journals of Gerontology Series B: Psychological Sciences and Social Sciences, 65(5), 557-561.
  5. Tiggemann, M., & Kemps, E. (2005). The phenomenology of food cravings: The role of mental imagery. Appetite, 45(3), 305-313.
footer image

© 2023, SocialBoat.Live

Android AppiOS AppFacebookLinkedInInstagramYoutube
socialboat icon


A Real Life Fitness Game

Made with


in India