5 Ways to Cope with Compulsive Eating

Food addiction is a term used for a pattern in which a person feels an uncontrollable urge to eat, particularly sugary, fatty and processed foods. It is often linked to stress, emotional emptiness, habits or overstimulation of the brain's reward system.

So how can you cope with these urges, and how can you manage uncontrolled eating? Here are 5 approaches that can help.

1. Recognise the signs

• Like other compulsive patterns, uncontrolled eating shows itself through certain signs.
• It is characterised by a very strong pull towards sugary and processed foods in particular.

Signs of uncontrolled eating:

• An uncontrollable urge to eat (especially sugary and fatty foods)
• A constant desire to eat even when you are not hungry
• Using food as a way to escape or relax
• Feeling regret or guilt after eating too much
• Episodes of overeating while trying to restrict certain foods
• Wanting to eat when stressed, sad or bored

Tip: if you recognise some of these signs, becoming aware of them is the first step.

2. Identify and manage your triggers

• There are often particular triggers behind uncontrolled eating.
• By identifying these triggers, you can make more mindful decisions.

Factors that can trigger uncontrolled eating:

• Emotional factors: stress, sadness, loneliness, boredom
• Environmental factors: fast food restaurants, snacks seen in the supermarket
• Social factors: eating unhealthy foods around family or friends
• Habits: snacking while watching television, eating late at night

Tip: keep track of your eating habits and note down the situations in which you tend to overeat.

3. Use healthy alternatives and mindful eating techniques

• Mindful eating is a useful technique for coping with uncontrolled eating.
• The aim is to be present while you eat and to make considered choices.

Mindful eating techniques:

• Eat slowly and enjoy every mouthful.
• Avoid distractions such as the television or your phone while you eat.
• Ask yourself whether you are really hungry.
• When you feel emotional hunger, find other activities to occupy yourself.

Healthy alternatives:

• For a sweet craving: dark chocolate, yoghurt with fruit, dates
• For a snack: nuts, nut butter with wholegrain crackers
• Instead of fast food: a homemade healthy burger, a vegetable sandwich

Tip: building healthy alternatives helps you choose more nourishing options in place of foods that you want to eat less of.

4. Look after your brain's reward system

• Uncontrolled eating is closely linked to the brain's reward system.
• Sugary and processed foods trigger the release of dopamine, which rewards the brain and creates a wish to eat them again.

To guide the brain's reward system in a healthier direction, get your dopamine from more than just food:

• Exercise (walking, yoga, strength training)
• Meditation and breathing exercises
• Listening to music or enjoying a hobby you love
• Cutting back on refined sugar and simple carbohydrates can help your sense of taste adjust over time.
• Eat natural, whole foods instead of processed foods.

Tip: find other enjoyable activities so that eating is not your main source of reward.

5. Get support and build healthy habits

Social support is one of the most helpful things when coping with uncontrolled eating. It is important to spend time with people who support you and to build mindful habits.

To build healthy habits:

• Ask family and friends for support and share your process with them.
• Work with a nutrition specialist or dietitian on mindful eating.
• Do relaxing activities such as sport, yoga and meditation to cope with emotional hunger.
• Shop mindfully and try not to keep unhealthy foods at home.
• Sleeping regularly supports your hormonal balance and can make emotional eating easier to manage.

Tip: you can keep a journal to help you build mindful eating habits and stay motivated.

6. A daily eating plan for managing uncontrolled eating

Sample one-day eating plan:

Tip: eating a balanced diet can help you manage uncontrolled eating.

Take sure steps towards coping with compulsive eating

• Recognise the signs and do not blame yourself.
• Identify your triggers and build alternative ways of responding.
• Use mindful eating techniques to change your eating habits.
• Look after your brain's reward system and build healthy habits.
• Get support, be active and be kind to yourself.

Remember: coping with compulsive eating takes patience and mindful steps. If you feel that your eating is out of your control or is causing you distress, please speak to your doctor or a mental health professional, and a dietitian can help you build healthy habits.

This article is for general information only; please consult your doctor and dietitian about your own situation.