Overeating or making poor food choices often comes down to more than just hunger. Many of us turn to food for emotional comfort or out of habit, and it’s easy to fall into unhealthy patterns without even realizing it.
In this blog, I will share 5 common triggers that may be driving your eating behavior and tips on how to overcome them.
1. Emotional Triggers
Emotions are powerful, and three of the most common emotional triggers for overeating include stress, sadness, and boredom.
When you eat to cope with emotions, your brain is seeking a quick distraction or relief. The problem? That relief is typically temporary, and it doesn’t address the root cause of the emotion.
Try this instead - Explore the reason you are feeling this way, and replace the food with an activity that will fill the same void. Feeling stressed? Take a walk. Sad? Take a shower or bath and wash it away! Bored? Call a friend. Finding healthier outlets for your emotions can reduce your reliance on food for comfort.
2. Behavior Patterns
Our brains are wired to recognize patterns, and environmental triggers can reinforce certain behaviors — even when you’re not hungry. For example, if you sit on the couch after dinner and automatically reach for a snack, that’s an environmental cue.
Become aware by first noticing when and where you tend to eat mindlessly. Change up your routine, like choosing a different space to unwind or swapping out your usual snack for a calming cup of tea.
Let’s face it — the portions we’re served often have little to do with what our bodies actually need. Whether it’s the oversized meal at a restaurant or a generous serving from a family member, large portions can throw off your ability to listen to your body’s natural fullness cues.
You can tackle this at home, by using smaller plates to trick your brain into feeling satisfied with a reasonable portion. In restaurants, ask for a to-go box at the beginning of the meal and save half for later. If you’re still hungry after your first portion, set a time for 5 minutes and drink a glass of water. If you're still hungry after that, go back for some additional protein or veggies.
Social events often revolve around food, and it’s easy to feel pressured to eat — even if you’re not hungry. Add in distractions like conversations, alcohol, and the flow of appetizers, and it becomes even harder to recognize when you’re full.
You can eat a small, healthy snack before heading to a social gathering so you’re not ravenous when you arrive. You can also plan ahead or as I like to say "Know before you go." Take a look at the menu and pick what you'd like to eat ahead of time and don't sway from it when you arrive. This is key for not over-induging on appetizers or desserts.
5. Your Environment
Let’s be honest: it’s much easier to overeat a plate of cookies than a plate of carrot sticks. That’s because high-calorie, sugary, and fatty foods light up our brains, giving us a quick boost of energy — followed by a crash. Unfortunately, they’re also usually low in nutrients and can be highly addictive.
A better option is to set yourself up for success by stocking your kitchen with healthier options. Make the healthy choice the easy choice. For example, if you have to make a trip to the store for a treat like ice cream, you’ll be more likely to think twice about indulging. Stock your fridge with fresh fruit and plain Greek yogurt.
Breaking unhealthy eating habits isn’t about perfection — it’s about progress and self-awareness. By identifying the triggers that influence your eating patterns and implementing small, manageable changes, you can create healthier habits that last. It’s not just about what’s on your plate, but also about understanding the emotions and environments that drive your choices.
Remember to give yourself grace and know this is a learning process. Over time, these small shifts can lead to a more balanced, nourishing approach to food and a healthier relationship with eating. I like to call this food freedom. You control your food choices, the food doesn't control you!
