Losing weight is not an easy task with many trying to make healthier choices when it comes to eating and exercising.
But this is often easier said than done, especially for those who turn to eating tasty yet unhealthy foods for comfort, or to suppress negative feelings. Known as emotional eating, the habit can be tough to shake, serving as a crutch when people may be feeling angry, stressed, sad, lonely, or just bored.
If you've ever found yourself reaching for a sugary treat after a bad day and want to break the habit, weight loss expert Michael Mosley has provided five tips to overcome emotional eating.
The diet guru promotes sustainable weight loss through his eating plans, which include the Fast 800 and Mediterranean 5:2 diets.
In a post shared on the Fast 800 Instagram page, the diet guru said: "Emotional eating has likely influenced us all at some point in our lives. Many of us turn to food as a source of comfort, or simply just for something to do.
"Knowing your genuine hunger cues, and listening to them, is an excellent tool for monitoring blood sugar spikes and avoiding any unnecessary calories."
While these treats can offer short term relief, emotional eating can put a dent in weight loss efforts. When dieting, slipping up can create a vicious cycle of shame for failing, which prompts more indulging.
Five ways you can overcome emotional eating
1. Find new comfort food
According to Mr Mosley, what we eat and drink heavily impacts how we're feeling.
While high fat, high sugar foods can offer short term comfort, their lack of nutrition can leave you feeling sluggish, further exacerbating those grim emotions.
Instead of trying to cut out comfort eating all together, replace sugary treats with mood boosting foods. For instance, Micheal Mosley says that vitamin C may relieve stress, so it's better to reach for fruits and veggies like oranges or carrot sticks
Magnesium rich foods like nuts, avocado and whole grains can help muscles to relax in stressful times, while B vitamins found in meat and dairy can aid the nervous system.
2. Drink plenty of water
Many cases of hunger can actually be signals of dehydration.
Keep a bottle on you at all times to help with cravings until your next meal.
3. Stick to good quality fats and protein
According to Michael Mosley, healthy fats and proteins can help keep hunger levels from spiking during the day.
He recommends eating plenty of foods like salmon, lean beef, chicken, olive oil, nuts and avocados. By doing this, " you'll be able to distinguish whether you're experiencing emotional or genuine hunger".
4. Change your emotional responses
If you're feeling like you're not in a great place emotionally, Mr Mosley advises looking for other means of support instead of turning to food.
This can range from reaching out to a friend, to going for a walk, run or a cycle. This will not only distract from cravings, but it will also elevate your mood, as exercise releases endorphins to the brain.
5. Be kind to yourself
If you're finding it tough to curb emotional eating, it's important that you don't beat yourself up.
By punishing yourself for slipping, which happens to everyone, you will only be feeding into your negative feelings - putting further reliance on food for comfort. If you hit a bump in the road, Michael says you should accept it and move on.
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