Emotional Eating vs. Hunger
The holidays are filled with delicious foods, festive gatherings, and, sometimes, stress. This combination can make distinguishing between emotional eating and physical hunger challenging. Recognizing the difference is crucial for maintaining a healthy relationship with food.
Emotional Eating
Emotional eating stems from feelings rather than physical need. Stress, loneliness, boredom, or even happiness often trigger it. When eating due to emotions, cravings are typically specific (e.g., sweets, salty snacks) and may lead to feelings of guilt afterward.
Physical Hunger
Physical hunger is the body’s natural signal that it needs energy. It develops gradually and can be satisfied with any nourishing food. Signs of physical hunger include a growling stomach, low energy, and difficulty focusing. Eating in response to physical hunger satisfies the body and is free from emotional consequences like guilt.
10 Nutrition Tips to Overcome Emotional Eating, Especially During the Holidays
1 – Practice Mindful Eating
Slow down and focus on your food. Savor each bite to help you recognize when you’re full.
2 – Recognize Triggers
Keep a journal to identify situations or emotions that lead to emotional eating. Look for patterns and develop strategies for overcoming those obstacles.
3 – Plan Balanced Meals
Include protein, fiber, and healthy fats in meals to stay satiated longer.
4 – Stay Hydrated
Thirst can sometimes be mistaken for hunger. Drink water regularly. Try to half your ideal body weight in ounces of water per day.
5 – Create Healthy Holiday Snacks
Prepare nutrient-rich treats like fruit skewers or spiced nuts to have healthier options readily available.
6 – Use the HALT Method
Ask yourself if you are Hungry, Angry, Lonely, or Tired. Address the root cause rather than turning to food.
7 – Set Boundaries
Politely decline extra servings or food offers if you are not truly hungry.
8 – Move Your Body
Exercise can help manage stress and reduce the urge to eat emotionally.
9 – Avoid All-or-Nothing
Enjoy holiday treats in moderation without guilt. Labeling foods as “good” or “bad” can lead to unhealthy cycles.
10 – Seek Support
Talk to a friend, family member or coach about your feelings instead of suppressing them with food.
The holidays are a time to celebrate and connect, not to battle with food. By being mindful and taking proactive steps, you can navigate the season with balance and joy.
Yours in health & fitness,
Sherri McMillan
Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.