New Online Programme Helps People Break Free from Emotional Eating

Researchers evaluated the Eating Freely programme, which is a 16-week online course combining cognitive behavioural therapy (CBT), mindfulness, nutrition education and peer support. They assessed whether it was practical, engaging, and effective in helping people reduce emotional eating.

Emotional eating involves turning to food in response to feelings such as stress, sadness or boredom rather than hunger. It's a common behaviour among people with obesity and can make weight management particularly challenging.

While psychological therapy can help, there has been little research into group-based, online interventions that also build community support, and focus on emotional eating.

The Eating Freely programme was delivered online over 20 weeks. Participants attended weekly group sessions run by a psychologist and a dietitian, while completing reflective activities at home through an online platform.

The weekly sessions focused on:

• Understanding emotional triggers
• Developing mindfulness and self-compassion
• Building practical coping strategies
• Hearing from others experiencing similar challenges

Key findings included:

• Two-thirds (66%) completed the programme - a strong retention rate compared to many weight management programmes
• Participants reported less emotional and uncontrolled eating and felt more in control of their food choices
• Even though the programme was not focused on weight loss, participants lost around 4kg
• Peer support was described as ‘motivating’ and helped reduce feelings of shame and isolation

Dawn Power from the School of Health at Leeds Beckett said: "Many participants told us they felt less shame and more confidence around food. It’s about progress, not perfection - and that message really resonated."

Participants shared their experiences: "I'm focusing much more on health and wellbeing and not weight and weight loss. That feels very liberating to kind of ditch the pressure to lose weight."

"There has been, I would say a 75% drop in binge eating. The key messages from the programme have definitely helped with that."

"The most powerful bit for me was hearing other people’s experiences which gives you a bit of camaraderie and a bit of confidence that you might be able to do something about it."

"The support you've given us, the help, the encouragement has been part of what made the course so great."

The pilot suggests that Eating Freely is both practical and well-liked, with potential to reduce emotional and uncontrolled eating while supporting modest weight loss.

Researchers say a larger, more diverse study is now needed to test its long-term impact and compare it to other treatment options.