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What Happens to Your Body When You Stop Emotional Eating

Here’s what you need to know about stress-eating.

Ferozan Mast
By Ferozan MastJun 07, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Ferozan Mast
By Ferozan MastJun 07, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

Is your emotional eating out of control? “Emotional eating can sabotage your weight-loss efforts,” says the Mayo Clinic. “It often leads to eating too much — especially too much of high-calorie, sweet, and fatty foods. The good news is that if you're prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.” Here are some ways to help stop emotional eating and what happens to your body when you do.

Emotional Eating and Your Health

Depressed woman eats cake. Sad unhappy woman eating cake. Sad woman eating sweet cake. Close up of woman eating chocolate cake. food, junk-food, culinary, baking and holidays conceptShutterstock

Emotional eating can really take a toll on your health. "One of the issues with emotional eating is that it affects, of course, how you feel physically. Overeating can reduce your energy level, cause headaches, and generally come with some discomfort," dietitian Kasey Kilpatrick tells Houston Methodist. "The other issue is that as far as resolving uncomfortable emotions goes, eating doesn't actually work."

Don’t Ignore It

tired business woman sleepy and bored from sitting at a desk for a long time and has office syndromeShutterstock

There are ways to deal with emotions that have nothing to do with food. "In terms of trying to deal with emotions, there's actually a lot worse ways to cope than eating," Kilpatrick says. "However, that doesn't make emotional eating productive — or healthy, for that matter — so it's important to address it."

Emotional Vs. Regular Hunger

Female Customer Unhappy with the Dish Course in Restaurant. Depressed lonely woman suffering from appetite lossShutterstock

Emotional food cravings do not feel the same as regular hunger. “Physical hunger develops over time, first with tummy rumblings, then grumbles, then hunger pangs,” Lindsey King, PsyD, tells Peace Health. But even if you are very physically hungry, you usually can wait for food. In contrast, emotional hunger can come on suddenly, like lightning. It demands food immediately and may not stop even when a person is stuffed.”

Validate Your Emotions

Man,Eating,Chocolate,Chips,Muffin,sad,worried,diet,breakfastShutterstock

Don’t suppress the emotions that lead you to eat—one of the best ways to prevent emotional eating is to give your emotions a voice. “If you validate your emotions instead of suppressing them, these feelings may stop needing your attention,” King says. “See if things change once you’ve heard them out.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

No Judgment

woman sitting down, his face unsettled. At the computer desk she has headaches and stress. Cause of hard work and insufficient rest.Shutterstock

Don’t let shame or guilt overwhelm you. "Judgement isn't serving us here. In fact, it makes things worse," Kilpatrick explains. "Self-judgment is accompanied by shame and guilt, strong emotions that further add on to your load and make it even harder to properly process what you're feeling."

Pay Attention to Patterns

Web designer, man with pizza at laptop and night shift, overtime and deadline at digital marketing agency. Content research, reading and serious male at desk, working late at startup eating fast foodShutterstock

“Once you recognize a pattern, develop a strategy to break it,” says Harvard Health. “For instance, if you often eat because you think you deserve it after a tough day, remember that you also deserve to lose weight, feel healthy, and be proud of yourself.”

Manage Stress

Meditation, hands woman in lotus pose on a floor for peace, zen or mental health wellness at home. Breathing, relax and female person in living room for energy training, exercise or holistic practiceShutterstock

Managing stress is very important for dealing with emotional eating. “If you eat because of stress, learn to dial back that stress,” advises Harvard Health. “Yoga, meditation, and regular exercise can help reduce stress levels.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Coping Mechanisms

A man meditates with headphones in nature. He listens to pleasant, calm music before going to bed. Balance calmness and harmony with yourself.Shutterstock

Experts recommend replacing eating with a different behavior/coping mechanism in your own time. "Accepting and addressing uncomfortable emotions is hard,” Kilpatrick says. “If you're feeling overwhelmed and need to save Step 2 for later, that's okay! But, ultimately, the goal is to identify a more productive way to handle what you're feeling.”

Healthy Snacks

Plate of assorted colorful fresh vegetable sticks with hummus and yogurt dips on light blue background. Top view. Healthy raw vegetarian food enriched with vitamins and microelementsShutterstock

Keep healthy snacks such as cherries on hand to prevent binging on unhealthy foods. “The key is stocking up on foods that help with your stress or emotions and avoiding processed junk that might make you feel worse,” Anna Kippen, MS, RDN, LD, tells the Cleveland Clinic.

What Happens Now?

Medicine,,Healthcare,And,People,Concept,-,Female,Doctor,With,TabletShutterstock

So, what happens when you stop emotional eating? Overeating can put you at risk of many health conditions, so once you stop, you may see positive changes. "Over the course of weeks to months to years, overeating can affect your cholesterol and could potentially impact your blood sugar management, which can put you at risk for developing type 2 diabetes and heart disease," wellness dietitian Kylie Arrindell tells Houston Methodist.

Weight Loss

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

Once you stop eating emotionally, you may find the excess pounds suddenly falling off, especially if you replace eating with exercise. “Emotional eating can lead to overeating because it isn’t filling a need for nutrients or calories,” says Family Doctor. “Your body doesn’t need the food.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Mental State

Middle,Age,Caucasian,Sporty,Woman,Eating,Salad,At,Home.Shutterstock

You may notice a positive change in your mental state once emotional eating is under control. “Overeating can also cause you to feel guilty or embarrassed,” says Family Doctor. “Emotional eating may make you feel better for a short period of time. But it doesn’t solve your problems.”

Healthier Diet

Salmon Salad with spinach, cherry tomatoes, corn salad, baby spinach, fresh mint and basil. Home made food. Concept for a tasty and healthy meal. Dark stone background. Top view. Close up.Shutterstock

Stopping emotional eating may lead to a much healthier, nutritious diet. “Cortisol makes us crave sugary, fatty or salty foods,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “Back in ancient times during times of stress, you needed all the calories you could get because you were involved in fight-or-flight situations. When you’re feeling stressed, you’re dealing with your ancient biology telling you, ‘Go get some food.’”

Relationship with Food

Doubtful,Woman,Thinking,About,Eating,A,Pie,Dessert.,Lady,HavingShutterstock

Emotional eating can lead to a dysfunctional relationship with food. Once you stop, you may learn to listen to internal cues again. “The sensation that a lot of my clients talk about is wanting that food to make them feel better or satisfied. No matter how much they eat, it never really brings them to that feeling until they feel sick or overly full, and then they stop eating,” says Dr. Albers. “But they’re hoping that as they’re eating, it’s going to change their sensation in some way.”

RELATED: I Lost 130 Pounds on the Keto Diet, and This Is How

Talk to a Professional

Doctor,,Patient,hospital,medical,healthShutterstock

It’s unlikely emotional eating happens in a vacuum with no other related factors. Talk to a professional therapist or doctor about issues such as depression to help you figure out what’s triggering your emotional eating. They can help you come up with long-term solutions!

💪🔥Body Booster: When you stop emotional eating, you may experience positive changes in your cholesterol levels and blood sugar management, reducing your risk of developing type 2 diabetes and heart disease over time.

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Nutrition & Diet

What Happens to Your Body When You Stop Emotional Eating

upset woman in pajamas looking at camera while eating cake in bed alone
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Ferozan Mast
By Ferozan MastJun 07, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Is your emotional eating out of control? “Emotional eating can sabotage your weight-loss efforts,” says the Mayo Clinic. “It often leads to eating too much — especially too much of high-calorie, sweet, and fatty foods. The good news is that if you're prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.” Here are some ways to help stop emotional eating and what happens to your body when you do.

Emotional Eating and Your Health

Depressed woman eats cake. Sad unhappy woman eating cake. Sad woman eating sweet cake. Close up of woman eating chocolate cake. food, junk-food, culinary, baking and holidays conceptShutterstock

Emotional eating can really take a toll on your health. "One of the issues with emotional eating is that it affects, of course, how you feel physically. Overeating can reduce your energy level, cause headaches, and generally come with some discomfort," dietitian Kasey Kilpatrick tells Houston Methodist. "The other issue is that as far as resolving uncomfortable emotions goes, eating doesn't actually work."

Don’t Ignore It

tired business woman sleepy and bored from sitting at a desk for a long time and has office syndromeShutterstock

There are ways to deal with emotions that have nothing to do with food. "In terms of trying to deal with emotions, there's actually a lot worse ways to cope than eating," Kilpatrick says. "However, that doesn't make emotional eating productive — or healthy, for that matter — so it's important to address it."

Emotional Vs. Regular Hunger

Female Customer Unhappy with the Dish Course in Restaurant. Depressed lonely woman suffering from appetite lossShutterstock

Emotional food cravings do not feel the same as regular hunger. “Physical hunger develops over time, first with tummy rumblings, then grumbles, then hunger pangs,” Lindsey King, PsyD, tells Peace Health. But even if you are very physically hungry, you usually can wait for food. In contrast, emotional hunger can come on suddenly, like lightning. It demands food immediately and may not stop even when a person is stuffed.”

Validate Your Emotions

Man,Eating,Chocolate,Chips,Muffin,sad,worried,diet,breakfastShutterstock

Don’t suppress the emotions that lead you to eat—one of the best ways to prevent emotional eating is to give your emotions a voice. “If you validate your emotions instead of suppressing them, these feelings may stop needing your attention,” King says. “See if things change once you’ve heard them out.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

No Judgment

woman sitting down, his face unsettled. At the computer desk she has headaches and stress. Cause of hard work and insufficient rest.Shutterstock

Don’t let shame or guilt overwhelm you. "Judgement isn't serving us here. In fact, it makes things worse," Kilpatrick explains. "Self-judgment is accompanied by shame and guilt, strong emotions that further add on to your load and make it even harder to properly process what you're feeling."

Pay Attention to Patterns

Web designer, man with pizza at laptop and night shift, overtime and deadline at digital marketing agency. Content research, reading and serious male at desk, working late at startup eating fast foodShutterstock

“Once you recognize a pattern, develop a strategy to break it,” says Harvard Health. “For instance, if you often eat because you think you deserve it after a tough day, remember that you also deserve to lose weight, feel healthy, and be proud of yourself.”

Manage Stress

Meditation, hands woman in lotus pose on a floor for peace, zen or mental health wellness at home. Breathing, relax and female person in living room for energy training, exercise or holistic practiceShutterstock

Managing stress is very important for dealing with emotional eating. “If you eat because of stress, learn to dial back that stress,” advises Harvard Health. “Yoga, meditation, and regular exercise can help reduce stress levels.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Coping Mechanisms

A man meditates with headphones in nature. He listens to pleasant, calm music before going to bed. Balance calmness and harmony with yourself.Shutterstock

Experts recommend replacing eating with a different behavior/coping mechanism in your own time. "Accepting and addressing uncomfortable emotions is hard,” Kilpatrick says. “If you're feeling overwhelmed and need to save Step 2 for later, that's okay! But, ultimately, the goal is to identify a more productive way to handle what you're feeling.”

Healthy Snacks

Plate of assorted colorful fresh vegetable sticks with hummus and yogurt dips on light blue background. Top view. Healthy raw vegetarian food enriched with vitamins and microelementsShutterstock

Keep healthy snacks such as cherries on hand to prevent binging on unhealthy foods. “The key is stocking up on foods that help with your stress or emotions and avoiding processed junk that might make you feel worse,” Anna Kippen, MS, RDN, LD, tells the Cleveland Clinic.

What Happens Now?

Medicine,,Healthcare,And,People,Concept,-,Female,Doctor,With,TabletShutterstock

So, what happens when you stop emotional eating? Overeating can put you at risk of many health conditions, so once you stop, you may see positive changes. "Over the course of weeks to months to years, overeating can affect your cholesterol and could potentially impact your blood sugar management, which can put you at risk for developing type 2 diabetes and heart disease," wellness dietitian Kylie Arrindell tells Houston Methodist.

Weight Loss

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

Once you stop eating emotionally, you may find the excess pounds suddenly falling off, especially if you replace eating with exercise. “Emotional eating can lead to overeating because it isn’t filling a need for nutrients or calories,” says Family Doctor. “Your body doesn’t need the food.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Mental State

Middle,Age,Caucasian,Sporty,Woman,Eating,Salad,At,Home.Shutterstock

You may notice a positive change in your mental state once emotional eating is under control. “Overeating can also cause you to feel guilty or embarrassed,” says Family Doctor. “Emotional eating may make you feel better for a short period of time. But it doesn’t solve your problems.”

Healthier Diet

Salmon Salad with spinach, cherry tomatoes, corn salad, baby spinach, fresh mint and basil. Home made food. Concept for a tasty and healthy meal. Dark stone background. Top view. Close up.Shutterstock

Stopping emotional eating may lead to a much healthier, nutritious diet. “Cortisol makes us crave sugary, fatty or salty foods,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “Back in ancient times during times of stress, you needed all the calories you could get because you were involved in fight-or-flight situations. When you’re feeling stressed, you’re dealing with your ancient biology telling you, ‘Go get some food.’”

Relationship with Food

Doubtful,Woman,Thinking,About,Eating,A,Pie,Dessert.,Lady,HavingShutterstock

Emotional eating can lead to a dysfunctional relationship with food. Once you stop, you may learn to listen to internal cues again. “The sensation that a lot of my clients talk about is wanting that food to make them feel better or satisfied. No matter how much they eat, it never really brings them to that feeling until they feel sick or overly full, and then they stop eating,” says Dr. Albers. “But they’re hoping that as they’re eating, it’s going to change their sensation in some way.”

RELATED: I Lost 130 Pounds on the Keto Diet, and This Is How

Talk to a Professional

Doctor,,Patient,hospital,medical,healthShutterstock

It’s unlikely emotional eating happens in a vacuum with no other related factors. Talk to a professional therapist or doctor about issues such as depression to help you figure out what’s triggering your emotional eating. They can help you come up with long-term solutions!

💪🔥Body Booster: When you stop emotional eating, you may experience positive changes in your cholesterol levels and blood sugar management, reducing your risk of developing type 2 diabetes and heart disease over time.

Nutrition & Diet

What Happens to Your Body When You Stop Eating on the Go

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Ferozan Mast
By Ferozan MastJul 09, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Eating on the go can’t be avoided at times—we live busy lives, and many cultures simply don’t support sitting down at a table three times a day. But if you do get a chance to sit down and really focus on your food, it may positively impact your health, weight, and mental wellness. Here are things that happen to your body when you stop eating on the go.

Better Digestion

Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.Shutterstock

Eating on the go can cause stress. “If you are eating while overloaded with stimuli and under stress, your body doesn't know that it's supposed to be digesting,” Carolyn Denton, LN, tells the University of Minnesota Twin Cities. “As you dash out the door in the morning, toast in hand, or eat lunch in front of a computer screen, or when anxiously worrying about the day or experiencing negative emotions tied to a relationship, the message you are giving your body is ‘don't digest.’”

Less Overeating

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too muchShutterstock

Eating without distraction lets you focus on intuitive eating and knowing instinctively when it’s time to stop. If you’re eating while watching TV or on the computer, those signals are harder to notice. Not eating on the go means less mindless snacking and overeating.

Better Relationship With Food

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesShutterstock

Food is so much more enjoyable when you can sit down and relax. “Notice the sounds, colors, smells, tastes, and textures of the food and how you feel when eating,” says Harvard T.H. Chan School of Public Health. “Pause periodically to engage these senses.”

Enjoying Food

Portrait, fruit salad and apple with a senior woman in the kitchen of her home for health, diet or nutrition. Smile, food and cooking with a happy mature female pension eating healthy in the houseShutterstock

Food is meant to be enjoyed and appreciated. Your meals fuel you and can positively impact your health and happiness. By sitting down and enjoying your food without distraction, you can really focus on how it tastes and makes you feel.

Weight Loss

Woman put jeans and showing weight loss. Standing next to mirror in bedroom. Dieting, weight loss, eating disorder conceptShutterstock

Eating without distractions can affect how much you eat and help you lose weight. “When you sit down for a meal, you eat more leisurely, which helps you manage your portion size and avoid extra calories,” gastroenterologist Mustafa Al-Shammari, MD, tells Henry Ford Health. “You also tend to chew your food more thoroughly when sitting, which aids digestion.”

Hunger and Fullness Cues

,,Food,Fridge, refrigerator ,coldShutterstock

Sitting down and eating mindfully may impact your hunger and fullness cues. “Hunger isn’t the only thing that influences how much we eat during the day,” Howard E. LeWine, MD, says via Harvard Health. “Attention and memory also play roles. For example, after you start eating, it takes 20 minutes or so before the brain begins to start sending out ‘I’m full’ or ‘I’m not hungry anymore’ signals that turn off your appetite. If you are hurrying or not paying attention, it’s easy to take in many more calories than you need in 20 minutes.”

Nutritious Options

Open fridge full of fresh fruits and vegetables, vegetarian food healthy food background, greenery, organic nutrition, health care, dieting concept.Shutterstock

Making good meal choices is easier when you aren’t running around flustered. “Keep healthy food choices, such as fruits and vegetables, readily available in cabinets, cupboards, and the refrigerator to encourage mindful, healthy eating habits,” says Utah State University.

Expressing Gratitude

Woman sits with her back in the field and admires the sunset in the mountainsShutterstock

Not eating on the go can encourage a spiritual aspect to your meal times. “Pause for a minute or two before you begin eating to contemplate everything and everyone it took to bring the meal to your table,” says Harvard Health. “Silently express your gratitude for the opportunity to enjoy delicious food and the companions you're enjoying it with.”

Satisfaction After Eating

Young woman eating healthy food sitting in the beautiful interior with green flowers on the backgroundShutterstock

Acknowledging how nice your meal was leads to less hunger and cravings. “The benefits of mindful eating include making healthier choices, slower rate of eating, awareness of portion sizes, eating less by listening to our bodies hunger and satiety cues, enjoying food more, and increased satisfaction after eating,” Christine McKinney, RD LDN CDE, tells Johns Hopkins. ‘These benefits will also improve glycemic control.”

Healthier Food Choices

Salmon,Served,With,Mix,Salad,Veggies,VegetablesShutterstock

Focusing on your food can encourage better choices. “Mindful eating can reduce your daily calorie intake,” Dr. LeWine says. “By paying attention to what you are putting into your mouth, you are more likely to make healthier food choices. And you will enjoy meals and snacks more fully. That’s a pretty good three-fer!” And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

Nutrition & Diet

I'm a Psychologist and These 6 Tricks Will Finally Stop Your Emotional Eating

woman eats sweets at night to sneak in a refrigerator.
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Gabi Baska
By Gabi BaskaNov 16, 2024
Gabi Baska
Gabi Baska is a licensed psychologist and certified Systemic-Relational Psychotherapist based in Barcelona, Spain. ...
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Have you ever found yourself reaching for cookies after a stressful meeting or craving ice cream during a tough day? As a psychologist, systemic-relational psychotherapist, and dance movement therapist specializing in emotional regulation, I've seen firsthand how emotions drive our eating patterns. I want to share evidence-based strategies that can help you take control of emotional eating and achieve lasting and sustainable weight loss success. These techniques have helped me and my clients develop healthier relationships with food and their bodies.

Understanding Emotional Eating

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, EatingShutterstock

Emotional eating behavior is a tendency to overeat in response to negative emotions. It may bring relief in the short term, but this habit can become a long-term problem, leading to a yo-yo effect, body image issues, and weight gain.

The problem often lies not in the negative emotions themselves but in the lack of effective strategies to regulate these feelings. Many clients initially notice changes in their weight or eating patterns but feel stuck when trying to uncover and address the underlying causes.

What is Helpful Emotional Regulation?

Emotional eating, mental disorder, depression, loneliness, stress. Lonely woman eating sweets and watching tv late in the night. Nerve foodShutterstock

A growing body of evidence shows that identifying, describing, and regulating emotions play an important role in eating disorders. Emotional regulation generally refers to an individual's ability to manage and respond to their feelings in ways that do not lead to impulsive or destructive behaviors. It involves recognizing and understanding one's emotional states and finding constructive ways to process these feelings instead of turning to food for comfort.

It’s easy to say, but discovering emotional regulation is a journey through your own internal world, and each person will need to find their own pace and commit to the process. First, we need to observe the strategies currently in use, then experiment with new ones to address old challenges with new tools. I recommend not comparing yourself to others during this process.

Unhelpful vs. Helpful Strategies for Managing Emotions

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Strong emotions can be uncomfortable, leading some people to cope with unhealthy behaviors like acting impulsively or losing control. While suppressing or avoiding feelings might provide brief relief, these strategies often backfire – creating more stress and making emotions even harder to manage. This cycle frequently leads to emotional eating. You may be suppressing your emotions if you:

  1. “Control your emotions by not expressing them.”
  2. “Keep your emotions to yourself.”

The Power of Reappraisal

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Reappraisal is a powerful strategy because it helps manage emotions before they become overwhelming. By changing how we think about situations early on, we can better control our emotional responses and eating habits. Research shows that people who practice reappraisal tend to eat less than those who simply suppress their feelings. You may already be using reappraisal if you:

  1. When faced with a stressful situation, make yourself think about it in a way that helps you stay calm.
  2. When you want to feel less negative emotion (such as sadness or anger), you change what you are thinking about.

Here are some positive coping strategies to help you better understand and manage your emotions, reducing emotional eating:

1. Change the Narrative of What's Happening

Young woman practicing breathing yoga pranayama outdoors in moss forest on background of waterfall. Unity with nature conceptShutterstock

Negative emotions often make us focus on the worst aspects of a situation. To shift this, try a cooling strategy by changing the way you think about the emotional experience. For example, instead of thinking, "I feel sad because the relationship ended," try reframing it as, "I'm grateful for the good moments I had, even though the relationship didn't last." This shift in perspective can help reduce emotional intensity and prevent turning to food for comfort.

2. Practice Mindfulness

Young white woman doing breathing practice during meditation indoorsShutterstock

Mindfulness helps you confront impulses and fears, giving you more control over your reactions. It also creates space for observing body position, processes, and sensations, which correspond with better emotional regulation. Start by pausing for three seconds and, instead of ignoring your feelings of stress by eating, acknowledge the emotion and think, "This is temporary. I can handle it without food." Support from guided meditation or apps like Headspace can be beneficial.

3. Stay Curious

Woman eating snacks in night next to the opened fridge.Shutterstock

Track when you tend to eat emotionally. Are there patterns? Identifying them can help you prepare for the next time. Notice where your thoughts go when you feel down, how your body feels, and any specific moments when you increase your food intake. Recognize when you are stressed and when you are relaxed. It may sound dull, but this self-awareness often serves as the first step toward addressing deeper, underlying issues. The more we understand about our patterns, the easier it becomes to break them and develop healthier habits.

4. Build Tolerance for Emotions

Portrait,Of,Depressed,Woman,Sitting,Alone,At,Home,And,LookingShutterstock

Set a 'worry window' for 10 minutes a day to sit with any uncomfortable emotions without judgment. Instead of ignoring your feelings of stress by eating, acknowledge the emotion and think, "This is temporary. I can handle it without food."

5. Use Self-Compassion

Mature african woman looking outside window with uncertainty. Thoughtful mid adult woman looking away through the window while thinking about her future business after pandemic. Doubtful lady at home.Shutterstock

Being indulgent with yourself may bring positive changes in everyday life. Replace negative self-talk with positive affirmations. Each day, say something kind to yourself in the mirror, such as, "Every part of me deserves love and protection."

From my work with clients, I’ve seen how small acts of kindness can transform the therapeutic process. When self-hatred is gradually replaced with kindness, it often becomes a source of strength in dark times. One client shared how this simple daily practice helped them feel more connected to themselves and built a sense of hope when they needed it most.

6. Engage in Conscious Movement

Yoga mindfulness meditation No stress keep calm. Middle aged woman practicing yoga at office. Woman taking break from work meditating relaxing. Mature lady doing breathing practice online yoga at workShutterstock

Conscious movement, such as yoga, stretching, or mindful walking, helps calm the mind and release tension by connecting you to your body, providing a positive, stress-relieving alternative to emotional eating. For instance, one of my clients found yoga to be a transformative tool in their recovery from an eating disorder. After years of feeling disconnected from their body, they shared how the practice of mindful movement allowed them to approach their physical self with compassion and awareness for the first time.

Taking the First Step

Close up of calm young Caucasian woman hold hands on heart chest feel grateful and thankful. Happy millennial female show gratitude, love and care, pray or visualize. Religion, faith concept.Shutterstock

Start with just one of these strategies today and notice how even small shifts can make a big difference. Small steps every day will get you much further than trying to run a marathon in one day. If you feel overwhelmed or find it difficult to make these changes on your own, remember that mental health professionals are ready to help. Finding the right therapist may take time, so don't be discouraged if the first attempt isn't the right fit. Keep looking and stay open. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

What Happens to Your Body When You Stop Eating Snacks

Woman eating snacks in night next to the opened fridge.
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Ferozan Mast
By Ferozan MastJun 11, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Is your health and weight loss regimen being undermined by constant snacking and grazing? “It’s not just about what we eat that matters to our health – it’s also how often we eat and when,” longevity expert Luigi Fontana, MD, PhD, FRACP, tells the Sydney Morning Herald. “Our ancestors didn’t have the luxury of three meals a day and snacks. The way we eat has changed, and our eating frequency has increased for no physiological reason. People snack even if they’re not hungry.” Here’s what happens to your body when you stop mindlessly snacking and start focusing on nutritious, healthy meals.

Weight Loss

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When you stop snacking, you automatically take in less calories. “Your weight is a balancing act, but the equation is simple. If you eat more calories than you burn, you gain weight,” says the Mayo Clinic. “And if you eat fewer calories and burn more calories through physical activity, you lose weight.”

Decreased Inflammation

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Studies show that constant snacking all day long can lead to increased inflammation. “What we do know is that not only does snacking increase your likelihood of elevated inflammatory markers, but eating excessive calories also leads to weight gain,” says Jenna Macciochi, PhD, via The Conversation. “Eating late has also been linked to elevated cholesterol and glucose and can make you more insulin resistant. This leaves you feeling more hungry the following day.”

RELATED: I Lost 10 Pounds in 4 Weeks on the Carnivore Diet

Better Digestion

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“The time between meals is your gut microbiome’s downtime,” Andrew Riposta, CHN, IIN, NASM-CPT, tells Oxygen Mag. “During downtime, it repairs itself. If you’re having a few meals a day and snacking all day between, your gut has no break from all that hard work.”

Hungry For Meals

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By relying on just your regular meals instead of snacks, you may choose more nutrient-filled foods. “Too much snacking can reduce hunger at meal times or cause one to skip a meal entirely, which increases the risk of losing out on important nutrients,” according to the Harvard T.H. Chan School of Public Health.

More Energy

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You might find yourself with more energy throughout the day by not snacking. “Some researchers believe that people feel tired after eating because their body’s producing more serotonin,” Julia Zumpano, RD, LD, tells the Cleveland Clinic. “Serotonin is the chemical that regulates mood and sleep cycles.”

No Sugary Drinks

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Sugary drinks count as snacks, too—by replacing them with healthier alternatives, you will cut calories and improve your overall health. “If you drink regular soda or energy drinks, look at the amount of added sugar on the Nutrition Facts label. Sugar drinks easily can add excess calories and pounds,” says the American Heart Association.

RELATED: 10 Daily Rituals to Boost Metabolism and Lose Weight Over 50

Preventing Cell Damage

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Eliminating snacks can help improve your health on a cellular level. “Our bodies aren’t designed to eat so many times during the day,” Professor Fontana tells the Sydney Morning Herald. “Each time we eat, we produce insulin to control our blood glucose – and one effect of turning insulin on too often is that it inhibits the processes that help repair damage to the body’s cells. We know that when cells accumulate damage, they’re more vulnerable to diseases, including cancer and dementia.”

Blood Sugar Improvement

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Cutting out snacks can help stabilize blood sugar (assuming you are not diabetic). “You’ll see improvements in caloric intake, mental clarity, body fat, and digestion,” Riposta tells Oxygen Mag. “Your blood glucose numbers will regulate better because you’re not sending them on a roller-coaster ride as often every day.”

Belly Fat

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Studies show that once you stop snacking—especially at night—you can see a reduction in belly fat. “Previous research by us and others had shown that late eating is associated with increased obesity risk, increased body fat, and impaired weight loss success. We wanted to understand why,” Frank Scheer, HMS professor of medicine and director of the Medical Chronobiology Program in the Division of Sleep and Circadian Disorders at Brigham and Women’s, tells the Harvard Gazette.

RELATED: 10 Simple Exercises for Toned Arms You Can Do at Home

Better Food Choices

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Not snacking can immediately eliminate unhealthy foods from your diet. “The biggest potential downside of snacking is that the foods people most commonly choose are not those that promote good health,” clinical nutritionist Martin MacDonald tells The Guardian. “That means that regular snacking on top of meals can easily lead to overconsumption of calories and unhealthy fat gain.”

Avoid Temptation

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If you want to prevent snacking, don’t keep snack foods in the house. “If I do have a snack in the afternoon, it would just be a piece of fruit,” Professor Fontana tells the Sydney Morning Herald. “We don’t have sweets, biscuits, or packaged snacks in the house either – if they’re not there, you don’t eat them.”

RELATED: 7 Habits from Ben Affleck's Trainer That Will Transform Your Body in 6 Months

Sensible Snacking

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If you do need to have a snack, make sensible choices. “Choose nutrient-dense foods that will help fill the gaps in your eating plan,” Allyn Wergin, RDN, tells the Mayo Clinic. “Focus on incorporating whole foods, such as fruits, vegetables, whole grains, and low-fat dairy products. Try to combine carbohydrates, protein, and fat for long-lasting, satisfying snacks. Choose these options rather than packaged items high in calories, fat, and sodium, such as chips, candy, or cookies.”

💪🔥Body Booster: Don’t keep snacks in the house. If they're not there, you can’t eat them.

Nutrition & Diet

What Happens to Your Body When You Stop Eating While Distracted

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Ferozan Mast
By Ferozan MastJul 02, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Is eating while distracted undermining your diet and your health? “If you are worried about your weight, paying more attention to what you eat, not less, could help keep you from overeating,” Howard E. LeWine, MD, says via Harvard Health. “Multitasking—like eating while watching television or working—and distracted or hurried eating can prompt you to eat more. Slowing down and savoring your food can help you control your intake.”

Weight Loss

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If you’re eating mindfully and without distraction, it’s easier to pick up on signals of ‘fullness’ from your body and lose weight. “If you eat slowly, you are more likely to recognize when you are feeling satisfied, or when you are about 80% full, and can stop eating,” says Harvard T.H. Chan School of Public Health.

Enjoying Food

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You can’t really appreciate how delicious your food is if you’re speed-eating while watching a TV show, or eating at your desk. “Notice the sounds, colors, smells, tastes, and textures of the food and how you feel when eating,” says Harvard T.H. Chan School of Public Health. “Pause periodically to engage these senses.”

Healthier Choices

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Eating without distraction may help with choosing healthier options that actually take time and attention to prepare. “Keep healthy food choices, such as fruits and vegetables, readily available in cabinets, cupboards, and the refrigerator to encourage mindful healthy eating habits,” says Utah State University.

Practicing Gratitude

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Eating mindfully gives you a chance to truly appreciate your food. “Pause for a minute or two before you begin eating to contemplate everything and everyone it took to bring the meal to your table,” says Harvard Health. Silently express your gratitude for the opportunity to enjoy delicious food and the companions you're enjoying it with.”

Hunger Cues

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Eating without distraction can prevent mindless snacking. “Mindful eating can be a useful tool that aids in focusing on present thoughts and feelings as you eat,” according to Utah State University. “By employing mindful eating techniques, you have the opportunity to change your current eating habits by becoming more self-aware and in tune to your body’s hunger and fullness cues.”

Portion Size Awareness

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By slowing down and enjoying your food, you will also know how to approach portions in the future. “The benefits of mindful eating include making healthier choices, slower rate of eating, awareness of portion sizes, eating less by listening to our bodies hunger and satiety cues, enjoying food more, and increased satisfaction after eating,” Christine McKinney, RD LDN CDE, tells Johns Hopkins. ‘These benefits will also improve glycemic control.”

RELATED: I Got Into the Best Shape of My Life at 50 by Following These 6 “Basics”

Chewing More

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If you’re not distracted, you can actually focus on your food and every bite. “Chew well until you can taste the essence of the food,” says Harvard Health. “(You may have to chew each mouthful 20 to 40 times, depending on the food.) You may be surprised at all the flavors that are released.”

Better Relationship With Food

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Eating while focused and present can change your relationship with food for the better. “Mindful eating opens up an opportunity to appreciate food more and make a better connection with it,” says the British Dietetic Association (BDA). “Some studies suggest that mindful eating can help support emotional eating and binge eating, promoting a healthier relationship with food.”

No Discomfort

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By paying attention to hunger and fullness cues, you can help avoid discomfort. “Don’t stuff yourself,” says Utah State University. “It is okay to leave food on your plate. Stop eating when you feel full, save leftovers for later, or throw out the last few bites.”

RELATED: I Lost Over 90 Pounds After Years of Trying to Lose Weight the "Wrong Way"

Better Digestion

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If you’re eating without distraction, chances are you will eat more slowly, especially if you’re sharing a meal with friends. This is good for digestion and will make you feel better than if you wolfed all your food down in a hurry. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothApr 03, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

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According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Prioritize Protein

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First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

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Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Healthy Fats

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Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Build a Balanced Plate

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Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Nutrition & Diet

12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist

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Christopher Roback
By Christopher RobackApr 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

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Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

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Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

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Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Versatile Shrimp

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Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

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Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

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Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

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Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

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While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

I Lost 140 Pounds With Science, Not Exercise

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky
Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
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Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

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Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

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Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

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Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

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“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

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She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

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Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

Female leg is stepping on white bathroom scales at home, weight​You Will Lose Weight FastShutterstock

“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

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This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

She Doesn’t Use Food As Comfort Any More

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Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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