Emotional load, stress and weight, how to stop eating without hunger

What emotional load means

Emotional load is everything you carry without showing it. Worries about the people you love, tiredness from work, the pressure to keep everything going. Mental load is the list of things to think about, appointments, shopping, meals, the school run. The 2 often add up.

In the evening, when the house is quiet, the kitchen becomes the place where you finally breathe. A biscuit, then another, standing up, without really tasting them.

Stress and appetite

The NHS Every Mind Matters guide to stress describes stress as the body’s reaction to feeling under pressure. It can change sleep, mood and eating habits. Some people lose their appetite. Many others reach for sweet or fatty foods, which bring quick comfort. A short night adds to this, as our article on sleep and weight loss explains.

Emotional hunger or physical hunger

• Physical hunger comes on gradually, a few hours after a meal. Any food will do, and it stops when you have eaten enough.
• Emotional hunger arrives suddenly, often after a tense moment. It wants a particular food, usually sweet, and it carries on even when you are full.

Before opening the cupboard, ask yourself 1 question. Would I eat an apple right now? If the answer is no, it is probably not your stomach asking.

Finding a better balance at the table

• Eat proper meals. Skipping lunch on a busy day leads to grazing at 5pm. Regular meals with protein and vegetables keep hunger steadier.
• Find another release. A 10-minute walk, a call to a friend, a shower, a few slow breaths. The aim is to give the emotion somewhere else to go.
• Keep a simple note. Write down what you ate outside meals and how you felt. Patterns appear within 2 weeks.
• Plan a snack. A planned snack, eaten sitting down, is better than an unplanned bite. Our guide to healthy snacks has ideas.

The British Dietetic Association advice on weight loss also reminds us that strict, restrictive diets are hard to keep up. Strict rules tend to make cravings stronger.

When to talk to a professional

If eating feels out of control, if you feel guilt or shame after meals, or if low mood lasts, talk to your GP. You can also refer yourself to NHS talking therapies. This article does not replace advice from your GP or another health professional.

At the Witney club

Starting the day calmly helps. At our club, members have breakfast together in the morning before work, which gives the day a steady start. The first assessment is free, and you can talk about your week as much as your plate.