It happens to every one of us, myself included. We all do some emotional eating. And of course, what drives our eating are the thoughts and feelings we have, rather than our hunger.
Emotional eating is such a huge subject, but if you are struggling with cravings and weight gain, it is one of the most important ones to understand.
Are You Really Hungry?
Sometimes it is hard to tell if you are really hungry or if something else is driving you to eat. Here are some signs:
- Your hunger comes on quickly and feels urgent.
- You eat more than you normally would and feel uncomfortably full.
- You eat very quickly, almost stuffing food in.
- You are left feeling guilty or cross with yourself.
- You eat when you are upset, bored, anxious, stressed, or even when you are happy.
- You eat to fill a sense of emptiness.
- You crave a very specific kind of food, like sweets or salty snacks.
- You feel powerless over unhealthy food or portion control.
If you recognize yourself in these signs, you are not alone. Emotional eating is extremely common, and it is one of the biggest obstacles to lasting weight loss.
Your Triggers
One of my clients realized she used food to help with stress, when she felt lonely, and even to celebrate. When I asked the women in my group what feelings came up when they felt the need to snack, their answers included frustration, boredom, anger, disappointment, sadness, anxiety, and overwhelm.
What about you? Do you know what your triggers are?
It is so important to keep track, to get clarity, and to begin to change. Try keeping a simple log. Write down the time of day, where you were, what was happening before you ate, how you felt before and after, and any other insights.
Over time you will see a pattern. Perhaps you eat when you are stressed at work, or when you feel lonely at night, or when your relationship is strained.
Awareness is the very first step of change.
Why Food Becomes Our Coping Mechanism
Emotional eating is a coping strategy. It protects you from feeling the feelings you do not want to feel. In that sense, food is doing something for you. It is numbing, distracting, or comforting you.
The problem is, when you use food to cope, you are not dealing with the real issue. The emotions do not disappear. They are just stuffed down with food, like putting a band aid on a deep wound.
For many of us, this began long ago. Some of my clients grew up in homes where they were not loved for who they were, and that pain followed them into adulthood. In my own life, I did not always use food. In my teens and twenties, I turned to alcohol and pot to stuff down my feelings. They were my maladaptive coping mechanisms. It was only years later, when I discovered yoga and began a path of healing, that I could see clearly how I had been avoiding my pain instead of dealing with it.
Most of us use some form of escape such as alcohol, shopping, overwork, social media, and food. Emotional eating is simply one of the most acceptable forms in our society. But it is still masking what really needs to be faced.
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How to Break Free
The good news is that emotional eating is a learned behavior, and learned behaviors can be unlearned.
Here are some powerful ways to begin breaking free:
- Mindfulness: Before you eat, pause. Ask yourself: am I truly hungry, or am I trying to soothe a feeling?
- Cry: Sometimes what we need most is to release what we have been holding in.
- Express yourself: Talk to a trusted friend. Speaking the truth out loud takes away its power.
- Journal: Journaling is both an outlet and a source of inspiration.
- Move your body: Walking, yoga, or stretching shifts your energy.
- Seek help: Working with a professional can be life changing.
One of my clients, a young mother, thought her emotional eating was only about exhaustion. As we worked together she discovered her main triggers were also stress and loneliness. With that awareness she was able to use mindfulness, find new outlets, and exercise more. For the first time, she had success with her weight loss.
Another client who lost over 30 pounds told me she realized that feelings come and go. She no longer needed to use food to avoid them. That realization set her free.
Emotional Eating and Your Body Type
Here’s the part most people miss: your cravings are not random. They are directly tied to your body type.
- Gaia Types (pear-shaped) often crave creamy, salty, or fatty foods like chips, French fries, sauces, and sweets. These cravings are often triggered by a need for affection or comfort. What they are really longing for is love and care, often for themselves.
- Athena Types (apple-shaped) tend to crave rich, salty foods or even both salty and sweet. Stress is a huge driver for them. Their adrenal glands are overworked, and the body holds onto weight when stressed. Managing stress through exercise, deep breathing, or essential oils is key.
- Sonic Types crave sugar, carbs, coffee, and stimulants. They burn hot and fast, with big energy spikes and crashes. Adding more protein, especially at breakfast, balances their energy and reduces cravings all day long.
- Sage Types (less common) tend to crave sweets and dairy. For them, it is especially important to see how foods like dairy may not agree with their body, creating hidden imbalances.
When you discover your unique body type and eat in alignment with it, everything shifts. Your cravings disappear. You feel energized all day. Your hormones rebalance naturally. And the weight finally starts to come off — without the fight.
READ ALSO: How to Dress for an Apple Body Type
The Path Forward
You are not broken. You have just been eating for the wrong body type. Once you uncover the real reason behind your cravings, you can choose a better way.
When you release the underlying triggers, you will feel empowered instead of powerless. You will experience the joy of being fully present, like a child at play or an artist lost in creation. Emotional eating is not about willpower. It is about understanding yourself, facing your feelings, and giving your body and soul what they truly need.
So the next time a craving strikes, pause. Ask yourself: what is my body really telling me?
The answer may surprise you. And it may just be the beginning of the freedom you have been longing for.
