Guest blog by: Lillian Craggs-Dino, DHA, RDN, LDN, FASMBS-IH, CLT The weight loss journey is filled with ups and downs, and one of the most common challenges is managing cravings and emotional eating, which can hinder progress. According to a public opinion survey, 42% of people identified stress eating as a top nutritional challenge, highlighting the significant impact of emotional factors on dietary choices.1 Understanding why cravings and emotional eating happen is key to managing them. In this blog, we break down the reasons behind these challenges and share simple, practical tips to help you take back control, stay motivated, and work toward lasting success. Whether you’ve had surgery or just want to improve your relationship with food, you’ll find helpful ideas and tools to guide you on your journey. The Role of Cravings and Emotional Eating After Bariatric Surgery Bariatric surgery temporarily reduces hunger and cravings by influencing hormones such as insulin, leptin, cortisol, ghrelin, GLP, and CCK. However, these effects are often reported to diminish over time, leading to the return of hunger and cravings. Cravings and emotional eating are more than just "bad habits." They have strong biological and psychological causes that can affect how we eat and feel about food. Understanding Cravings Cravings often occur because certain foods—especially those that are highly processed—trigger the pleasure centers of our brain, making us want more. These foods, called hyperpalatable foods, are packed with sugar, salt, and preservatives. While they may taste good, they can also: Increase stress hormones Heighten your appetite Make it harder to resist overeating Other factors that can influence cravings include: Lack of sleep Certain medications Advertising and marketing by the food industry What Is Emotional Eating? Emotional eating happens when we eat not because we're hungry but as a way to cope with feelings like sadness, anger, guilt, or even boredom. According to the Cleveland Clinic, 75% of eating is emotionally driven.2Signs of emotional eating include: Sudden, intense cravings for a specific type of food (e.g., “I had a tough day—bring on the chocolate!”) Feeling shame or guilt after eating Eating to the point of feeling sick For people who have undergone bariatric surgery, emotional eating and cravings can make it harder to maintain weight loss goals and lead to weight regain. Emotional eating may also be linked to mental health conditions like depression, anxiety, or binge eating disorder. How to Manage Cravings and Emotional Eating While cravings and emotional eating can feel overwhelming, there are strategies you can use to take back control and stay on track with your goals: 1. Self-Monitoring Track your food intake, exercise, and emotions using apps, a journal, or other tools. This can help you identify patterns and triggers. 2. Stimulus Control Change your environment to reduce temptations and create positive habits. Examples include: Setting reminders to eat at regular times Eating at the dining table without distractions like TV or phones Prepping meals in advance to avoid last-minute unhealthy choices 3. Behavior Modification Swap out unhealthy habits for ones that make you feel good in other ways. For instance: Treat yourself to a massage Go shopping for a new outfit Plan a fun trip or activity Get a manicure 4. Problem-Solving Stay motivated by engaging in support groups, attending regular follow-ups, and connecting with peers who understand your journey. 5. Cognitive Reframing Focus on what has worked for you in the past. When needed, seek professional help. 6. Goal Setting Set SMART goals—specific, measurable, attainable, relevant, and time-oriented—to keep yourself focused and celebrate your progress. Conclusion The weight loss journey is not just about changing your body—it’s about understanding and managing the factors that influence your relationship with food. Cravings and emotional eating, whether they stem from biological triggers, psychological factors, or environmental cues, can present significant challenges, especially after bariatric surgery.By recognizing the underlying causes and implementing strategies like self-monitoring, stimulus control, and behavior modification, you can regain control and make choices that align with your goals. Remember, seeking support from peers, professionals, or support groups can provide invaluable motivation and guidance.Every step forward, no matter how small, is a step toward lasting success. With the right tools and mindset, you can overcome obstacles and continue your journey to a healthier, more balanced life. References 1. The American Heart Association. 2024. Accessed from https://newsroom.heart.org/news/alarming-trends-call-for-action-to-define-the-future-role-of-food-in-nations-health. 2. Cleveland Clinic. 2021. Accessed from https://health.clevelandclinic.org/emotional-eating. This blog is for information and education purposes only. This information is not intended to substitute professional medical advice, diagnosis, or treatment. Please consult with your bariatric surgeon or another qualified healthcare provider with any questions in regard to a medical condition. A qualified healthcare professional can best assist you in deciding whether a dietary supplement is suitable based on your individual needs.