Emotional eating is a complex issue, and I think what works for one person may not work for another.
For me, I still struggle with it a bit, but have found that removing most ultra-processed/unhealthy foods from my house helps. Basically forcing myself to eat healthy home-cooked meals that keep me full and reduce cravings.
Sometimes I still will order delivery if I've had a rough day, but it's at least less frequent now and replacing that emotional need with some other dopamine-giving activity, like cycling or walking
For me. Structure. Having easy meals available vs going to eat out. I have a general rule of any "junk" food in the house is homemade. If I want cookies, I bake them. If you go through the motions to bake some cookies I do have a few.
Exercise can be a great substitute. Or learning a new hobby.
I'd say taking walks has really helped me with emotional regulation. I would suggest if you still want to emotionally eat(because that's a reasonable thing to do actually, you don't need to give that up). Design meals/snacks that fit within your calorie budget/macros that are also comforting. My girlfriend just made some brownies with peanut butter frosting that were absolutely killer and were only like 500 cals for the entire tray, split between the both of us it was like 68 cals for a super decadent treat we could have 4x.
