Emotional Eating

Most of you already know one of my areas of improvement is focusing on losing weight and getting healthier.  I was overweight prior to sobriety, but as I’ve mentioned in previous blogs I gained more weight afterwards due to emotional eating.  At night after dinner instead of drinking, I’d snack.  On weekends, after all those “manly man chores” instead of starting to  drink in my garage  at around 3 jammin to Zeppelin, I’d sit on my couch and do social media feeding my face.  Instead of pounding beers after a stressful day at work, I’d pound ice cream to escape.  You get the idea.  So I traded my alcohol life coping mechanism for food.  I maxed out at a weight of 198 pounds.  I was proud of ridding myself of the poison, but each look in the mirror showed another roll of fat.

I weighed in today at 185.8, down 13 pounds overall.  My goal is to get down to 170 pounds.






Here’s 3 tips that have always helped me with making improvements:

  • Watch my thoughts actively
  • Who are you hanging out with
  • Do the work
  • Reflect

Watching my thoughts

One skill I’ve picked up with this whole self-improvement growth journey is understanding I’m not my thoughts and to always be on surveillance mode on them.  They are indeed tricky little fucks.  If you believe all the crap that they are pumping through your brain, you will head in directions you shouldn’t go.  This takes time and patience to learn, but does get easier with practice.  You are NOT your thoughts.  When things start heading south analyze what your thinking and ask is this really true?  Don’t listen when the ego starts screaming others are doing oh so much better.  Don’t worry about others.  Focus on loving you and being kind to you.  Interestingly enough,  GaryVee recently has helped me in this area.

Who are you hanging out with

I had surrounded myself with junk processed unhealthy food.  Think chips, crackers, ice cream, frozen dinners, pizza, and such.  Also, I  ate a ton of bread and cheese.  I’ve removed these from my kitchen and instead started buying more greens, fruits, and cooking healthier meals.  This is a very very slow process for a guy like me.  I’m not a veggie person at all, but am slowing introducing new vegetables into my diet weekly.  Like everything else in life that is new for me, it’s uncomfortable at first but generally has gotten better as I work at it.

Do the work

So when those thoughts say go have some salty chips you’ll feel better, I say wait a minute I’m just stressed and instead walk my dogs or drink some water.  No longer do I allow my emotions to make me eat like a pig.  I’ve cut my portions way down. (use a smaller plate) and slowly started consistently doing more cardio and lifting weights again.  Right now I’m averaging about two walks a day.  One with the dogs and one just for me.  I really really encourage a walk by yourself just for you.  I look forward to those.  Cranking up my headset and cruising the neighborhoods.  It’s okay and required to focus on yourself.  Tell the guilt to frick off.


Another habit I’ve incorporated into my routing that I think help is I journal daily.  I read the Daily Stoic and journal on the particular days entry.  I also journal daily on my three 3’s.  Write 3 things I do well.  Write 3 things that brought me happiness that day.  Write 3 things  I’m grateful for.  I’ve also continued my going marbles routine.

We here on WP often forget the strives we’ve made in our life.  The crew I follow  are just Amazing.  We are overcoming huge life events/obstacles and courageously moving forward.  Remember we may be moving like the tortoise, but we all know how that story ends.  Our will is STRONG!

How have you handled emotional eating?

19 responses to “Emotional Eating”

  1. Good Work! Good ideas! I have been struggling with eating and gained 7 pounds this summer!
    I have been struggling with snacking after dinner.
    I’m not hungry, just tired and bored.

    Liked by 3 people

    1. Thanks Wendy. You can do it😎

      Liked by 1 person

  2. Well done!
    This is something I struggle with a lot. The evening after dinner. I want to snack. Am I hungry, no. Habit is such a hard thing to break. I keep trying to drink water or tea at night to delay snacking. The result is multiple trips to the loo. That doesn’t seem productive.
    Smaller plates for snacking. And more movement. That will be a start.

    Liked by 3 people

  3. Wow, good work Dwight. Keep it up until you are satisfied with yourself but do not make it become an obsession. I struggled with my weight and image all my life, suffered 10 of bulimia and even after I passed that chronic stage I kept have g relapses here and there for years. Only after I eventually find my place emotionally I started to have a decent relationship with food and myself. I’m proud of you as you look like you are going right in that direction, it’s hard but you ll make it and the reward it will worth it💗

    Liked by 1 person

  4. Will do. Thanks so much for your support.


  5. I’m battling it – but some of it is just not bringing the garbage processed stuff in. There’s also the challenges associated with certain allergens deciding that NOW is the perfect time to kick in – anything related to legumes (beans, peanuts, soy) and yeah, my day is over. Makes it difficult to find vegetable proteins. The good news is, my school days will not only allow me to hit the Y before classes, the transportation is covered. So, positive movement (pun intended) there.
    Keep at it, Dwight! I have faith in you.

    Liked by 1 person

  6. Liz thank you for all your faith and support! How’s school going?

    Liked by 1 person

    1. It starts in a week. 😬 Trying to focus on the goal, not the fears. I’ll likely feel better getting in the pool on a schedule.


  7. Dwight, thanks for posting this. I’m 3 weeks sober (yay me!) and although I eat a Keto diet, it seems I’ve swapped booze for Halo Top ice cream. MUCH lower in carbs than regular, but the sugars that are in it spark my addictive self to keep eating. And Keto-approved snacks which, while, again, low or zero carbs, add up in calories. UGH. I will keep on trying.

    Liked by 2 people

    1. Congrats on 3 weeks! That’s incredible. Go You!!

      Liked by 1 person

      1. Congrats🌟. This may sound like horrible advice or a pass, but yes I did gain some weight but I’d take that over the hangovers and guilt. At 3 weeks do what works for you and your body. Sobriety is the focus. Obviously you don’t want to start a new bad habit…but just try to balance. I’m a broken record here – be kind to yourself and give yourself a hug for ditching the poison🤗

        Liked by 1 person

      2. Thanks Liz, I’m trying 🙂

        Liked by 1 person

    2. One step at a time, one day at a time, sometimes it’s 5 minutes at a time. You’re going great, and just keep moving forward. You know where you want to go! 👍🏻

      Liked by 1 person

  8. ah this is my biggest downfall…. full pizza for me please 🙂 I try not to be so ALL OR NOTHING and allow myself treats… just not every single day

    Liked by 2 people

  9. Very motivating post Dwight! Though you look great to me. 😊

    my biggest issue is mindful eating (i.e. not doing that). I want to get back to it. Once, I read this review of a book by Real Housewife (lol!) Bethenny Frankel, and though I did end up buying the book, the review was all I needed. It lays out the main keys for mindful eating very succinctly (like in a page or so of text). Here it is: https://www.amazon.com/review/RCRAFI092DY1L

    After employing those tactics I did succeed in getting back into my old jeans. 😁But now I need to refresh my intentions on those same principles! 💃🏼👯‍♂️

    Liked by 1 person

  10. Nadine – I love this concept of mindful eating. The review did indeed have some great insights I’d never considered! I feel the rest of our community could also benefit from it. Thanks so much for presenting it to me. This is exactly why I started blogging, to learn and grow together in a supporting community.

    Liked by 1 person

    1. Yay! What a lovely reply, thanks so much Dwight! (And very glad I revisited your post, or I would not have seen it —- for some reason I don’t get notified if new comments are added, unless someone hits “reply” directly to my comments…🤷🏼‍♀️) I agree, community is also key, at least for me. 😊And wordpress has such good’uns. xoxo 💛


  11. I think this is a common struggle for many of us, Dwight. Sometimes we succeed in improving our diet, but at times we have setbacks. It’s important not to beat ourselves up if we don’t live up to our expectation, but to try again tomorrow.


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