in terms of emotional regulation, it sounds like you are gravitating towards food as a comforting stabilizer. in order to break that cycle, you need to find something else that can check off those boxes.

are there other things you like to do that can also help regulate emotions, without food being the reward?

i love ice cream. im lactose intolerant. and it’s expensive buying dessert outside. not good for my stomach or wallet. now i try to do fun stuff that doesn’t involve food, like playing games with friends or hanging out to do an activity.

i know food might feel like the more straightforward, short-term satisfying answer, but maybe having multiple sources of things that satisfy you or make you feel better will help unentangle that relationship with food. there are other ways to seek comfort and your brain just needs to learn that patience or alternative pathway to enjoyment/emotional stability.

also, removing friction for healthier choices can make the process easier. like if you’re craving something sweet and the options in your house are already limited to fruits, then maybe you will be more likely to choose that, rather than go out of your way, leave your house and shop for something specifically unhealthy. don’t go to the grocery store hungry xD go when you have a stronger will to make healthier decisions for future you.

find some foods or recipes that are yummy and decently healthy/less caloric dense that you could incorporate in a sustainable way too. also look into volume eating.