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You can read the transcript for this video below:

Hi, everyone. It’s Amber here from Fresh Start.

Whether you’ve had weight loss surgery or you’re on a GLP-1 medication, you’ll know these treatments are powerful tools. They change your body in ways that reduce appetite and make it harder to overeat. For many people, that’s life-changing.

But here’s something really important to remember: not all eating is about physical hunger.

We eat for lots of reasons. Sometimes it’s stress, boredom, tiredness, loneliness, frustration — or just seeking comfort, or wanting to perhaps reward ourselves in some way.   And even when your appetite is reduced, those emotional triggers don’t just disappear. In fact, sometimes new cravings can show up. 

That’s why it’s so important to have other tools in your toolkit — ways to boost your mood and change your state that don’t involve food. Otherwise, emotional eating can creep back in over time, and that can feel discouraging.

So today, I want to share with you five simple, powerful strategies you can use any time you feel yourself reaching for food when you’re not truly hungry.

Let’s start with the first one: conscious breathing.

When emotions are running high, our breathing often becomes shallow and fast without us even noticing. That keeps our body in “stress mode.” By slowing your breathing, you can flip that switch, send a signal to your nervous system to relax, and create calm within just a few minutes.

Here’s a simple technique you can try right now: 

• Sit comfortably and close your eyes.

• Breathe in through your nose.

• As you breathe out, silently count “one.”

• Next exhale, count “two.”

• Keep going up to ten, then start again at one.

Your mind will wander — that’s totally normal. The moment you notice, just come back to your breath and to the counting.

Even two or three minutes of this can help cravings pass. And if you can, aim for ten minutes on a regular basis — you’ll notice an even bigger shift. It’s like pressing a reset button for your mood.

The second strategy is movement.

Think about it: when you’re sitting still for long stretches, especially in a slumped position, how do you feel? Usually low energy, sluggish, and maybe even a bit stuck in your head. 

Now compare that to how you feel after going for a brisk walk, stretching your arms wide and taking some deep breaths, or dancing to a song you love. Movement gets blood and oxygen flowing, which changes how your body — and your mind — feel almost instantly. 

And it doesn’t need to be a workout. Even the smallest shifts matter:

• A few minutes of stretching at your desk.

• Walking around the block.

• Gentle cycling.

• Or yes, even a silly kitchen dance! 

The key is to move in a way that feels enjoyable and easy. Your body — and your cravings — will thank you.

Number three is music.

Music is like a shortcut to your emotions. Think about how quickly a song can transport you back to a memory or lift your energy. That’s powerful.  

So, next time you’re tempted to snack for comfort, try hitting play on a feel-good playlist instead. Let yourself get lost in the rhythm. Stand up, tap your feet, maybe even sing along.

And it doesn’t have to be just music. You could listen to a podcast, an audiobook, or even a motivational talk. Sometimes hearing a new perspective is exactly what we need to pull ourselves out of an emotional spiral.

So ask yourself: what could I listen to right now that would make me feel better than food?

The fourth strategy is one of my favourites: connecting with nature.

Research shows again and again that time in nature reduces stress, improves mood, and even boosts concentration. Our brains are wired to respond to the natural world — it’s where humans evolved, and we are part of that natural system. 

The good news is, you don’t need a forest or a beach to feel the benefits. Try:

• A walk in a nearby park. 

• Sitting on a bench under a tree. 

• Listening to bird songs.

• Or even tending to pot plants at home. 

Even looking at natural patterns — like the shape of leaves or clouds — can create a sense of calm. So the next time cravings hit, instead of heading to the pantry, step outside and let nature reset you.

And finally, number five: gratitude.

When we’re stressed, lonely, or frustrated, our focus often zooms in on problems, which then get magnified simply because our brain is wired to hone in on more of what we focus on. Gratitude flips the lens. It helps us notice what’s already good in our lives — things we might otherwise overlook.

Try this: each night, before bed, write down or even just think and list them in your head,  three to five things you’re grateful for. They don’t have to be big. It could be having a warm shower, a supportive text from a friend, or even the fact that you showed up for yourself today by watching this video.

Over time, gratitude trains your brain to see more positives. That shift in perspective makes emotional eating less tempting, because you’re already feeding your mind with something uplifting.

So there you have it — five powerful ways to boost your mood without turning to food:

1. Conscious breathing.

2. Movement.

3. Music or audio.

4. Connecting with nature.

5. Practising gratitude.

The next time you feel yourself drifting toward food when you’re not really hungry, pause. Try one of these tools instead. And remember, you can even combine them. Imagine going for a walk while listening to music or focusing on your breath, and then ending by jotting down what you’re grateful for.

The more you practise these strategies, the more automatic they’ll become. And over time, replacing emotional eating with these healthier habits will create a massive impact — not just on your results, but on your overall health and happiness.

Thanks for watching, and remember: your journey isn’t just about losing weight — it’s about building a life where you feel good, inside and out.