It may appear devastating when you take the first move to overcome emotional eating, and setbacks should also be expected. The good news is that there are lifestyle choices that you can follow to put an end to emotional overeating.

The main thing that is important here is the choice. You can choose to follow a healthy lifestyle. There are times that this helps in disintegrating things into small and concrete steps you can take. The following are some of the right actions that can be taken. Don’t forget that setbacks and relapses should be expected. You can begin these specifics at your convenience.


Experts agree that carrying out regular exercise for three to five days a week is very helpful. The exercise should involve a minimum of 20 minutes of cardiovascular exercise like jogging, vigorous walking, biking, etc., with some light toning or weight training. Making it compulsory for yourself to be committed to this routine is not the best for a start. You can start by having it once or twice each week. At least, it is better than having no exercise at all, and with time, you will be able to increase the days for exercising in a week.

Exercise is believed to help in the process to get rid of emotional overeating. For instance, exercise produces a hormone called endorphins, which makes the body feels good. Another instance is that exercise inhibits boredom and mindless eating—that is what you may do when you’re not exercising. Also, exercise can boost self-image, i.e. helps to break the low self-esteem and poor self-image cycle that drives emotional overeating.


You must never underrate the healing power of nature. For people suffering from emotional overeating, it can be beneficial spending more time out in nature. There is nothing like media message to interfere with your self-image in the natural realm, and you will be connected to your origins and food origins.

Alternative stress reliefstress-relief

If you always overeat when you’re in stress, it would be better for you to find alternative means of relieving and managing the stress. Use of drugs, Martial Arts, Yoga, Pilates, and other forms of exercise and relaxation techniques can assist in reducing the stress that triggers you to overeating.

Swap goodies for goodiesfood-goodies

Make the effort to find substitutions for the comfort foods or food rewards you consume when you have that positive or negative feelings or emotions. The key is having something on ground—like having a handy list of the alternative or other forms of the remainder that prompt you to go for the other option than the food you like the most. These alternatives could be having a time alone, taking a short walk, doing your nails, reading a book or magazine for pleasure, and so on.

Why am I doing this?

Before you eat any food, ask yourself why you’re eating. Is it because you’re hungry? You will certainly feel the hunger in your stomach and also fatigued when you’re genuinely hungry. You need to ask yourself if you are feeling hungry or just seeking an energy boost or something else.

Some experts speculate that separation from food and natural sources of food have a role to play in emotional overeating. Engaging, exploring, and appreciating nature can significantly help in reconnecting with biologically perspective about food. Be committed to your regular exercise and also embrace life.