emotional eating

Some people find comfort in eating when they are under some kind of emotional stress. In fact, it is a more common habit than you can imagine. This habit is called emotional eating.

The funny thing about emotional eating is that people use it as a coping mechanism usually end up feeling guilty for eating this way, causing them to eat even more to cover their guilt. So it becomes an unhealthy habit of eating away their negative emotions until several associated issues like weight gain pop up.

Why then, do they do this if they know it is bad? That is because negative emotions may bring about a feeling of emptiness. Since you get a sense of fullness after eating, the next “rational” thought would be to try to fill that emotional void with the fullness that food brings.

READ ALSO: Eating Disorders That Affect Our Health and Productivity

1. Identify Your Triggers

The first step to tackle emotional eating is to identify situations that trigger it. Unpleasant emotions are usually the triggers for emotional eating. However, positive emotions like rewarding yourself to celebrate an event can also trigger emotional eating. If you can identify your triggers, it becomes easier to spot patterns and control your eating habits.

Some common triggers include stress, boredom or numbness, social influences, childhood habits, and stuffing emotions.

2. Find Alternative Ways To Feel Full

Once you have identified your triggers, the next step is coming up with new ways to deal with them that don’t involve food. It’s not just enough to understand the root cause; you also have to find ways to ensure that your emotions don’t hijack whatever progress you have made.

If you feel anxious, burn off your nervous energy by dancing, doing chores, exercising, or squeezing a stress ball.

If you feel depressed or lonely, talk to someone that makes you feel better.

If you feel exhausted, take a warm bath, relax, read, or sleep.

If you feel bored, watch your favorite show, read a good book, or do something else you enjoy.

​​3. Take Five Minutes Before You Give In To Your Cravings

Emotional eating tends to be mindless and automatic. You’ve already reached for something to munch on before you’re even aware of it. But if you can pause for a moment to reflect, it gives you a chance to make a different decision.

Put off your craving for five minutes. While waiting, check-in with yourself, and your emotions. Even if you cave in, you’ll have a better understanding of the reasons behind it. The next time it happens, you are better prepared to have a different response.

4. Remove Temptations

It is easier to succumb to your cravings when you have unhealthy foods in your pantry and refrigerator. Remove temptations by getting rid of the common culprits that play a role in your emotional eating. Don’t just hide them as they will still be in your immediate reach. Instead, throw them out or donate them. While you do that, stock up on healthier food choices like fruits, vegetables, and protein-rich foods.

5. Live a Healthy Lifestyle

It is easier for a healthy body and a well-rested mind to handle any surprise that life has in store for you. But if you already feel exhausted and overwhelmed, any little event can send you off the rails and towards food. Exercise, sleep for eight hours each night, relax, and adopt other healthy habits to help you cope.


January 22, 2021
fitness hacks

Top 7 Fitness Hacks For 2021

The year already started hectic with work, studies, family duties, and all the new year resolutions we had planned, and let's not forget the weather. Getting back into working out maybe something that would seem harder than it is and you're probably wondering how you'll fit your fitness routine into your already busy life. 
January 22, 2021
new year's resolution for fitness

Why Your New Year’s Resolution For Fitness Will Fail

The problem is that the initial gusto to become fit barely lasts through January. By month’s end, people are already struggling to remain committed to their fitness goals. By the first quarter of the year, they have given up entirely on the new year resolutions.
December 24, 2020

Peppered Snail (Congo Meat Sauce): The Best Way To Cook

Peppered snails is a particularly popular meal option in Africa and are sometimes known as Congo meat that is a top priority in Nigerian restaurants or fast food menus. In Nigeria, they are often made as a roadside snack for travellers and at most times a party favorite option.
December 24, 2020

The Best Grilled Chicken Recipe For Your Christmas Meal

Grilled chicken is very easy to make and also very easy to mess up. Oftentimes the chicken could come out flat and very dry. Marinating the chicken can solve this problem but not doing it the right way may even cause the chicken to be even more dry and bland. The perfect recipe would not only make your grilled chicken juicy and delicious but also fresh.
December 20, 2020

5 Tips to Manage Yourself This Festive Period

I know this season is meant to be lived to the fullest but in doing so, I'll like you to stay healthy. You don't need to feel frustrated on how to live or feel guilty you will be breaking your own rules. But at the same time, you don't want to lose al the hard work you've been doing since the year began. Here are some tips that can help you get through this festive period and into this new year in style. 
December 20, 2020

How to Prepare Creamy Raisin Coleslaw

Coleslaw is a traditional Dutch cuisine. The name is derived from the term 'koolsla' which simply means cabbage salad. Raisin Coleslaw is a salad dish consisting of shredded cabbage, carrots, raisins and other vegetables mixed with mayonnaise.
December 14, 2020
health benefits of walking

Top 7 Health Benefits Of Walking That You Didn’t Know

People of all ages and fitness levels can enjoy several health benefits from walking. It is one of the many physical activities that doesn't involve vigorous movements or special equipment. All you need is a pair of sturdy walking shoes, and you're good to go.
December 13, 2020
morning runnin routine

How To Start A Morning Running Routine

You need to take the time to prepare before a morning run. That usually means preparing from the night before to make sure you are ready to go immediately after your alarm goes off.
December 3, 2020

12 Days Of Christmas Fitness Challenge

On the twelfth day of Christmas, BeYAH Fitness gave to me twelve workouts to try. In keeping with our Fit Christmas themes, we have brought you early Christmas presents - our 12 Days of Christmas Fitness Challenge. People struggle to continue with their fitness goals during the holidays, and this challenge is a great way to remain active, motivated and fit during your Christmas holiday.
December 2, 2020
running in the morning

6 Tips For Running In The Morning This Holiday

When we see people who get up early every morning to run, most of us envy them and wish to be as motivated as they are. Becoming an ardent early morning runner can be easy, especially during the holidays. These tips will help you develop a knack for running in the morning.
October 30, 2020
emotional eating

5 Easy Ways To Stop Emotional Eating

To tackle emotional eating, you need to identify situations that trigger it. Unpleasant emotions are usually the triggers for emotional eating. However, positive emotions like rewarding yourself to celebrate an event can also trigger emotional eating.