Yes, before you choose to grab that Reese’s in the pantry that you didn’t plan to eat today, take a 15-minute timeout. Before you choose to mindlessly go against the progress you’ve made toward healing your relationship with food, take a 15-minute timeout. This timeout was something I began to implement in the early days of my weight loss journey when I was up against the unhealthy habit of emotional eating.
It took me some time to realize I wasn’t the only person experiencing it. We all fall victim to emotional eating, and for some of us, it snowballs into so much guilt and convincing ourselves that we’re not worthy of a life where food doesn’t control us.
Fortunately, it’s my job to remind you this is not the case, and I have a method to overcome emotional eating by taking a 15-minute Timeout. This could look like hiding in the closet, going for a walk, or stepping outside for some sunshine and fresh air. During this time, the goal is to piece through and confront the thoughts (easier said than done) that are leading us to emotionally eat.
Getting to the Root Cause
What if, instead of reaching for the gratification that comes from food, we start by identifying the root cause as to why we’re doing this in the first place?
Let’s look for the emotions behind this habit while in timeout by asking ourselves 3 simple questions:
What else do I really need in this moment?
Does it actually make me feel better once I get it?
Or does it lead me to guilt and more negative self-talk?
I know for myself, in these moments, I can almost always pinpoint that I’m feeling exhausted or overwhelmed. Because of utilizing this method and asking myself these questions routinely, I’ve realized a couple of things. If I’m exhausted, my body is clearly asking for rest, not for a Reese’s. If I’m overwhelmed, maybe it’s time to put those swirling thoughts onto paper and try to figure out what my priorities are instead of taking on the role of Wonderwoman and juggling it all.
Once you can name the emotions you’re feeling, you can determine what your body actually needs in those moments. Then, the pattern recognition can kick in.
Control the Controllables
Say it with me, “I am not a product of my circumstances. I am a product of my decisions.”
This is important because I’m not asking you to change everything all at once after your 15-minute timeout. I’m simply reminding you to address what you can change. Life can be challenging, but it can also be filled with gratitude and excitement for what comes next when we take intentional steps to build small healthy habits like this one. You can choose to acknowledge the emotions you’re feeling in those moments, accept the pattern of tying them to food, and take action in a way that supports your body… without emotional eating.
Rather than focusing on the emotions themselves that drive us to this point, let’s focus logically on what our body is telling us when we feel them. Then let’s figure out a game plan once our timeout ends.
And if you still want that Reese’s after your timeout? Go get it, girl. But you will know you’re eating with intention rather than emotion.
Your Next Step Toward Food Freedom
Learning to pause, identify the patterns, and respond differently in moments of emotional eating is one of the first foundational steps in building healthy, sustainable weight loss habits you can keep for life. This 15-minute timeout is just the beginning.
The Freedom Formula is a series of mini-trainings I’ve created to support you in developing simple, but powerful habits like this one.
Inside The Freedom Formula, we work through the nuances of how much to eat, how to incorporate treats (like Reese’s) while still maintaining weight loss, and developing a process that leads to self-regulation so you’re not relying on willpower or quick fixes.
In my corner, we’re focused on learning how to respond to the body with intention, creating habits that feel realistic, and developing a healthy relationship with food. If you’re ready to move beyond temporary solutions and start building habits that support lasting change, The Freedom Formula is your first step.
