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The 'Swapping-Out' Challenge: Replacing Emotional Eating With Healthy Habits

Sep 01, 2021
Are you struggling with comfort / emotional / mindless eating because of lockdown or as a symptom of the current stresses with all that's going on in the world right now?

If so, then our 'Swapping-Out Challenge' is just for you!

We all know that unnecessary eating is often linked to boredom and / or as a way to help bring on feelings of comfort and certainty. Eating is definitely a way to change our state, however it generally isn't a resourceful or sustainable option to choose and this kind of behaviour can really interrupt your progress after WLS. It doesn't have to be this way however, and we can actually transform this behaviour into some healthy and nurturing habits instead that can really benefit us! 

'Swapping-out' is a fantastic strategy to use when you find yourself reaching for comfort foods that are not delivering you any form of good nutrition. Instead, you can swap-out snacking (which usually involves unhealthy, highly-processed treats) with a range of positive alternatives instead. Options to consider include:

  • replacing unhealthy, processed snacks with some homemade nutrient-dense, healthy recipes (check out some sample recipes here -;

  • giving yourself 2 - 5 minutes of deep breathing or 1-5 rounds of 4-7-8 box breathing (also known as 'relaxing breath' and involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds), or some other breathwork (check out one of our breathwork audios here -;

  • enjoying a 10-minute walk or sit in nature;

  • listening or singing to your favourite song;

  • having a drink of water;

  • calling or texting a loved one to let them know you're thinking of them;

  • decluttering something small;

  • scruffling a nearby dog or cat or willing furry animal;

  • saying some awesome and self-loving affirmations out loud;

  • having a dance to a great tune (if you can't choose, do one round of Nutbush City Limits!);

  • and more!

For the next 7 days, we invite you to take up the 'Swapping-Out Challenge'  and to swap-out any of your usual store-bought comfort treats with some positive activities that help break-up the monotony and challenge of the COVID situation.

If you want to add some accountability to the challenge then you might also like to consider posting your commitment to the challenge on Facebook and sharing your creations, recipes or activities with your Facebook friends.

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