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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.

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

What Happens to Your Body When You Stop Emotional Eating

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

FACT CHECKED BY Christopher Roback
upset woman in pajamas looking at camera while eating cake in bed alone
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FACT CHECKED BY Christopher Roback

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.

More For You

upset woman in pajamas looking at camera while eating cake in bed alone
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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.

European tourist woman trying out local food.Eating traditional Portuguese egg custard tart pastry dessert pastel de Nata.
Shutterstock
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.

woman eats sweets at night to sneak in a refrigerator.
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FACT CHECKED BY Alek Korab

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

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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.

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

Joyful teen girl measuring her waist with tape standing near mirror indoors, copy space. Young european lady happy with results of slimming after diet, being successful in weight lossShutterstock

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

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

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

Man eatsShutterstock

“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

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

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

Woman listening to music on her earplugs and MP3 player while jogging along a country road in a healthy lifestyle, exercise and fitness conceptShutterstock

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.

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FACT CHECKED BY Christopher Roback
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.

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
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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.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

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"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

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"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

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"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

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

The Protein Priority

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"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." 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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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 trying to lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

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The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

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

Non-Fat Greek Yogurt

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Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

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Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

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She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

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

Low-Fat Cottage Cheese

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Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

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Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

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Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

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“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

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Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

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“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

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Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

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Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat