Grief Bacon - What happens when snacks and stress combine.

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I'm in the process of moving house and i've caught myself an untold amount of times staring into the kids snack draw trying to find some sugar covered "hope". Turns out the Germans have a word for this...

Ever heard of Kummerspeck? I hadn't either, but it literally means "grief bacon"—the extra weight gained from emotional eating. For those of us working long hours, raising kids, or moving house this stress-snack cycle might sound all too familiar.

Long hours, month-end deadlines, sick kids, injuries and late-night dinners—it all adds up. Food becomes a quick fix for stress, exhaustion, or even boredom. The problem? That "quick fix" can slowly turn into bigger problems if left unchecked.

The key isn't another crash diet, skipping meals, or punishing gym sessions—it's recognising why you're eating. Small changes—like mindful eating—can make a big difference.

What's mindful eating?

I know it sounds a bit woo-woo, but the idea is actually pretty simple. Here are a few easy ways to practice...

• Pause Before You Eat – Take a deep breath and check in with yourself. Are you actually hungry, or just stressed, bored, or tired? The answer might not come immediately, so give yourself a minute or two to reflect.

• Eat Without Distractions – Put your phone down, turn off the TV, and focus on your meal. Notice the flavours, textures, and take your time eating instead of wolfing it down in a rush.

• "Hara Hachi Bu" – Speaking of cultural wisdom, "Hara Hachi Bu" translates to "eat until 80% full." This practice from Okinawa teaches us to pay attention to hunger cues and stop when satisfied rather than stuffed. Try stopping when your plate is about 20% full and check in with your hunger and fullness signals.

• After Action Review - Prevention is great, but we often miss more than we hit (at least to start with). An after-action review is a chance to learn from bouts of Kummerspeck. If you find yourself with a bad case of grief bacon, skip the guilt roller coaster and reflect on what happened. What were you doing that day? How were you feeling? What led you to that cookie jar—was it really an accident, or did that tough meeting nudge you there?

So, next time you reach for that late-night snack, ask yourself: is this hunger, or just Kummerspeck in the making?

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P.S. If you enjoyed this week's Thursday Three, please share it with a friend.

Thanks,

Jamie