What helps against emotional eating? From lifestyle changes to medicine.

Emotional eating is the habit of using food as a coping mechanism for stress, sadness, boredom, or other emotions rather than eating due to physical hunger. It’s something many people experience occasionally, but for some—especially those struggling with obesity—it can be a major barrier to losing weight and maintaining a healthier lifestyle.

If you are an emotional eater and find that it is preventing you from reaching your weight-loss goals, there are things you can do about it. Some are related to changes in your lifestyle, but there is also medicine that can help with emotional eating.

Here's what you should know.

Why does emotional eating happen?

There are several reasons you turn to food for emotional comfort, including:

• Cortisol. When you're under stress, that triggers the release of cortisol, a hormone that can increase cravings for high-fat, high-sugar foods.
• Reward system in the brain. Certain foods activate pleasure centers in the brain, making emotional eating feel temporarily satisfying.
• Childhood conditioning. If food was used as a reward or comfort during childhood, this habit can persist into adulthood.
• Dieting and restriction. Overly strict diets can sometimes backfire, leading to binge eating when emotions run high.

Often, emotional eaters are not trying to satisfy their hunger. Rather, they are looking for a feeling of security or reward that they associate with food ².

When is emotional eating a problem?

Emotional eating can affect anyone. However, some studies suggest that it may be more common in people who are overweight or obese ¹. That's also where it can have more lasting consequences, as it can stand in the way of your efforts to lose weight and achieve a healthy lifestyle.

How do you know if emotional eating may be a problem for you? Warning signs include:

• Frequent episodes of eating large amounts of food when you're not physically hungry.
• Feeling guilt or shame after eating.
• Struggling to stop eating once you start, even when you want to.
• Relying on food to deal with negative emotions rather than using other coping mechanisms.

If you recognize yourself in this description, remember that there are things you can do that help against emotional eating.

What can you do to overcome emotional eating?

While overcoming emotional eating isn’t easy, there are several strategies that can help. Some are related to your lifestyle and habits. And, depending on your situation, there may be medicines to consider that can help with emotional eating management.

Identify your triggers

Keep a food journal to track when and why you eat. Are you stressed? Lonely? Tired? Identifying patterns can help you anticipate emotional eating episodes, and build strategies to avoid them.

Find alternative coping mechanisms

Instead of reaching for food, try activities that soothe you in a different way - e.g. go for a short walk, call a friend, or engage in a hobby or another activity you enjoy.

Don’t keep trigger foods at home

If you tend to binge on certain foods (e.g., chips, ice cream, chocolate), consider keeping them out of the house. If they aren’t easily accessible, you’re less likely to eat them impulsively.

Get enough sleep

It may sound unrelated, but lack of sleep can increase hunger hormones and cravings for unhealthy foods. Aim for at least 7-9 hours of quality sleep per night to help lower your vulnerability to emotional eating.

Is there medication to help with emotional eating?

For some people, lifestyle changes alone aren’t enough to break the cycle of emotional eating. In certain cases, medication can be considered as part of your long-term weight-loss plan. There are different medicines your doctor may consider to decide which one fits your case. 

Some, like Wegovy or other Ozempic alternatives, primarily target metabolic obesity, which is driven by physiological factors such as insulin resistance, impaired appetite regulation, and difficulty in maintaining energy balance. If your type of obesity is driven more behavioral and reward-based, perhaps medicines that focus on appetite suppression and reducing the urge to eat may be better options. 

One of the medicines available in Germany that is specifically developed to target cravings, is Mysimba. It's a prescription treatment that can suppress your appetite, making you feel less hungry and fuller faster.

Mysimba contains two active ingredients:

• Naltrexone, which affects the brain’s reward system, reducing food cravings.
• Bupropion, which influences dopamine levels, thus helping to reduce emotional eating triggers ³.

Who is Mysimba suitable for?

Mysimba is not suitable for everyone. It is typically prescribed to individuals who:

• Have a BMI of 30 or higher.
• Have a BMI of 27 or higher with additional weight-related health conditions, such as type 2 diabetes or high blood pressure.
• Do not have contraindications such as severe high blood pressure, seizures, or a history of certain mental health conditions.

Your doctor is best equipped to decide whether Mysimba or another weight-loss medicine may be appropriate for your situation.

How to get Mysimba in Germany

Mysimba requires a prescription from a doctor. If you already have one, you can order the medicine online via the button below. If you need help in speaking to your doctor about getting a prescription, you can always get in touch. We're happy to share tips.