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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
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.

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.

More For You

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

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

panic attacks young girl sad and fear stressful depressed emotional.crying use hands cover face begging help.stop abusing violence in women,person with health anxiety,people bad feeling down conceptShutterstock

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

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

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

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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.

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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.

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15 Daily Habits to Lose 5-10 Pounds in 30 Days
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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.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

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Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

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I Lost 30 Pounds While Eating These High-Protein Foods
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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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

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“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week