The Role of Emotional Wellbeing in Weight Loss Journeys
The Role of Emotional Wellbeing in Weight Loss Journeys
By Nicole Freebairn, Registered Nutritionist
Weight loss is often viewed through the lens of nutrition and exercise habits. While these factors undeniably play a role, emotional wellbeing is arguably of even more importance when it comes to changing our behaviours. Our emotions and mental state can impact our relationship with food, motivation to change habits, and how we respond to setbacks. Understanding and nurturing emotional wellbeing is an important yet sometimes overlooked aspect of the bariatric journey.
How Emotional Health Can Influence Weight Loss
1. Emotional Eating and Head Hunger
Our emotions can be intimately connected to our relationship with food. Stress, sadness, boredom, and even happiness can trigger the desire to eat - not necessarily due to physical hunger, but because of how we’ve been conditioned to respond to this emotion. This is known as head hunger or emotional hunger.
Head hunger often feels different from physical hunger, although this can take a bit of practice to recognise. Instead of a gradual onset that comes in waves, head hunger often comes on suddenly and is often linked to specific cravings (like sweets or salty snacks). Rather than being driven by true biological hunger, it’s the mind seeking the comfort, joy or distraction that food provides.
2. Self-Esteem and Self-Talk
Our relationship with ourselves also has the potential to influence our weight loss journey. Self-esteem refers to how we perceive and value ourselves - it impacts our confidence, decision-making, and ability to stay committed to our goals. Research shows that higher self-esteem is positively associated with better weight loss outcomes after bariatric surgery.
A major factor in self-esteem is self-talk - the internal dialogue we have with ourselves each day. Negative self-talk, such as self-criticism or doubt, can lead to frustration and feelings of failure, even when real progress is being made. On the other hand, practicing self-compassion and shifting to a more encouraging and constructive inner dialogue can help foster motivation, resilience, and support long-term success.
3. Motivation
Emotional wellbeing can also impact on energy, motivation and our tendency to maintain healthy habits or continue working towards goals. Low mood, emotional stress, and a lack of self-belief can make it harder to find the motivation to exercise or make nourishing food choices. Building emotional resilience can help you to push through setbacks and maintain a sense of purpose through the inevitable challenges.
Emotional Wellbeing Strategies to Support You
1. Practice Identifying Emotional Triggers
Keeping a journal of when and why you reach for food can help identify emotional triggers. Are you eating because you’re hungry or because you’re stressed or bored? Beginning to identify these emotional cues is an important step toward improving your relationship with food.
Before eating, take a moment to check in with yourself. Ask:
Am I physically hungry right now?
Or am I feeling stressed, anxious, lonely, or bored?
2. Practice Being Curious Rather than Critical
Weight loss is not a linear journey. Some days will feel easier than others. Instead of being critical of yourself when you experience setbacks, try reflecting with curiosity. This will help you to notice patterns and gain insights of what you could do differently next time. Try to speak to yourself the way you would to a friend - kindly, with understanding and encouragement.
3. Develop Non-Food Related Coping Mechanisms
Explore alternative stress-management techniques such as:
Deep breathing or meditation
Going for a walk
Talking to a friend or loved one
Engaging in a hobby you enjoy
4. Build a Support System
Surrounding yourself with people who understand and support your goals can make a huge difference. Joining a support group, working with a psychologist or health practitioner, or connecting with others who have similar experiences can provide motivation and accountability.
How Our Bari-IQ Project Retreats Can Help
Emotional eating and head hunger are some of the most common challenges bariatric patients face - especially after the honeymoon phase ends. Recognising these patterns and learning how to respond differently is an important skill for long-term success.
The Bari-IQ Project is designed to help you uncover the why behind your choices, behaviours, and motivations. Our retreats have always been about more than just healthy habits - they are about empowering you to better understand yourself, strengthen your reasoning ability, and make intentional decisions that align with your goals.
As part of our commitment to you, we have also introduced an Advanced Retreat program (for those who have already been on retreat), designed to provide a more intimate and focused experience, working closely in smaller groups to explore deeper layers of personal growth.
If emotional eating and head hunger have been holding you back, this is your opportunity to reset, reconnect, and develop lasting strategies for success.
Spots are limited - secure your place on our next retreat here - fohl.nz
Disclaimer: this blog post is intended for educational purposes only and does not replace individual medical advice. For more support please always seek the guidance of your relevant health practitioners.