I started gaining weight in 2022. Two years later, I had gained over 70 pounds. Things did not look good health-wise if I continued on this path. I tried to lose weight but found it took a lot of effort to lose five or ten pounds, and then I would gain it right back, plus. I tried bars or shakes as meal replacements, the South Beach diet, the Mediterranean diet, the flat-belly diet, the 21-day diet, the keto diet, going low carb, going low fat, going vegetarian, eating limited dairy, etc. I tried skipping lunch and ended up eating cookies because I was hungry. Nothing worked long term.
In 2024, I davened
for help with this issue and put myself on a tehillim list. One day, my
internet wasn’t functioning, and I needed to work. This annoyance was a saving
grace. I went to the library to work and met someone who told me about a
support group. Some of the people in the group had lost 125 pounds or more. It
was remote, but I started connecting with people who had fought my battle and
won.
I found someone
who explained what she did and asked me to try it for two weeks. I have never
looked back. Fast forward almost two years later: I have lost over 60 pounds
and kept it off. I look great and feel even better. I have energy to achieve
tasks that would have been impossible before. The remote support group has been
replaced by an in-person support group for Jewish women in Baltimore. I have
made good friends and have learned so much about life and myself from these
ladies.
What Is Emotional
Eating?
One of the
important things I learned from the group is the concept of emotional eating. Emotional
eating refers to consuming food to soothe negative emotions rather than to
satisfy physiological hunger. Foods chosen are typically high-calorie, sweet,
or fatty “comfort foods,” which provide a brief sense of relief but don’t
address the underlying emotions driving the behavior. Whether triggered by
stress, boredom, sadness, or loneliness, emotional eating provides temporary
comfort but may lead to negative outcomes when it becomes habitual.
Why Breaking the
Habit Matters
Habitual emotional
eating is more than just a pattern of eating too much; it can have long-term
health consequences and lead to a self-perpetuating cycle of weight gain and
obesity from consuming extra calories and unhealthy foods. It increases the
risk of metabolic disease, including diabetes and heart disease as well as
joint problems and other chronic conditions. And the psychological distress from
emotional eating episodes causes guilt, shame, and decreased self-esteem.
Learning to break
this cycle can significantly improve both health and happiness. Clinical
research has shown that people who reduce emotional eating are more likely to
experience successful weight loss compared to those who do not change this
habit. In addition to the physical benefits, breaking the emotional eating
habit leads to improved mood and emotional regulation and helps strengthen
coping skills. Rather than turning to food for relief, people learn to address
feelings through gratitude, reflection, social support, mindfulness, or
stress-reduction practices.
Over time,
building effective emotional regulation leads not only to healthier eating
patterns but also to improved quality of life. When food is no longer a
source of shame or emotional conflict, meals become more enjoyable, social
connections around food improve, and individuals feel more in control of their
bodies and choices.
Strategies to
Break the Cycle
Some effective
techniques for reducing emotional eating include:
·
Mindful eating: Paying full
attention to the eating experience – taste, texture, hunger, and fullness
signals – helps people distinguish emotional cravings from physical hunger. Though
not always directly linked to weight loss, these interventions help separate
the emotional impulse to eat from the act of eating, which positively
influences emotional well-being and self-control.
·
Finding alternative coping
strategies:
Activities like exercise, social connection, creative hobbies, or relaxation
exercises can provide real emotional relief without negative physical effects.
·
Seeking social or professional
support:
Support from friends or professionals can help individuals handle emotions
without reverting to food as an emotional crutch.
·
Community: Having a
community of supportive individuals can go a long way towards helping with this
issue.
·
Reducing stress: Practices such as
meditation, yoga, deep breathing, or time in nature can reduce emotional
triggers.
·
Food and mood journaling: Tracking foods
eaten alongside emotional states helps identify triggers and adjust responses
over time.
·
Removing temptations: Keeping unhealthy
comfort foods out of the home makes it easier to make conscious food choices.
Conclusion
Developing new
habits takes time and patience, but even small steps forward create positive
momentum. By responding to feelings not with food but with conscious nurturing
practices and greater awareness, individuals can experience improved physical
health, greater emotional control, and deeper long-term happiness. It is
possible to shift from a cycle of emotional eating toward a life of balance,
health, and true emotional fulfillment.
If anyone is
struggling with weight or healthy eating, I would recommend getting in touch
with us. It’s one of the best things that ever happened to me. We are not
dieticians, but we can share what has worked for us and countless other women.
You will find that you are not alone. Come meet us and see how simple lifestyle
changes and some emotional support can carry you through the arduous journey of
changing your habits to change your life. We only get one body in this
lifetime, and we are the ones responsible for caring for it. It’s a big job. Let’s
do it together.
For more information
about any of the topics discussed in this article, or to find out about the Jewish
women’s group, please call Aliza at 410-845-1444. If you are a man, please make
it clear that you are looking for male support.
