Our ties to food are strong.
We need to eat to survive. However, with time, we’ve discovered joy in our culinary choices. Eating at times of stress can assist to alleviate feelings. However, the resulting binge-guilt-binge loop undermines our efforts to eat healthily. Here are some pointers and strategies to help you avoid “eating your feelings.”
Know What’s Happening
Some people eat less when they are stressed. When things aren’t going well, others turn to comfort food or greasy snacks for a distraction. Because the effect is just temporary, you may find yourself eating even if you are not hungry or without thinking about it. This can lead to unhealthy choices. So be mindful of what you eat and why you eat it.
Keep a food diary.
Record everything you eat during the day. Make a note of when and where you ate it. A food diary is an excellent tool for monitoring your habits and routines. Do you snack between meals? Is eating your constant companion? You’ll begin to notice how healthy — or unhealthy — your dietary choices are. Better more, it will assist you in establishing attainable goals.
Check whether you’re really hungry.
If you’ve recently eaten a large dinner and are still searching for snacks, consider if you’re hungry or your emotions are generating the urge. You might want to try something different until the urge passes, such as going for a walk or calling a friend. Alternatively, you could try to drink some water. Your body may be attempting to inform you that it is dehydrated.
Contact Support
Make sure you have family and friends who can help you stay optimistic and focused during times of stress. It can definitely assist you maintain a healthy lifestyle. According to research, persons who work in high-stress environments have better mental health when they have robust support networks.
Focus on Your Goals.
Don’t obsess over calorie counting, menu planning, or the scale. It may cause you to lose track of the lifestyle improvements you seek. In fact, being trapped in a dietary rut might lead to increased desires. Don’t be hesitant to experiment with new dishes or various preparation methods for existing favorites. If you achieve a crucial goal, reward yourself with a healthy treat.
Do not tempt yourself.
Keep harmful foods out of your home to avoid the temptation to munch on them. Worried about making terrible shopping decisions? Follow a rigorous grocery list of nutritious items, and never shop while you’re hungry or in a bad mood.
Make healthy choices.
If you are hungry between meals, keep a plenty of healthy snack options on hand. Fruit, veggies with low-fat dip, almonds, and even unbuttered popcorn are ideal. Alternatively, try low-fat versions of meals that you already enjoy.
Don’t be too hard on yourself.
Avoid obsessing on your failures. Instead, learn from your mistakes. Don’t let a few mistakes add to your stress level. Instead, look at the big picture and consider how you may end your stress-eating cycle.
Make Substitutions
If you want pizza, try putting tomato sauce, vegetables, and part-skim mozzarella on pita bread. Really want tacos? Make a taco salad instead, combining beans, tomatoes, cheese, and hot sauce. If you have a sweet tooth, consider “fun size” copies of the genuine thing or little ice cream bars as an alternative. You can still enjoy your favorite meals without ruining your diet.
Meditate
When you have a need to eat, try some relaxation techniques. Mindful meditation can help reduce stress and combat the temptation that causes stress eating. Choose a quiet area to sit and focus on your thoughts and breathing. Do not pass judgment on how you are feeling. Simply notice what you’re thinking and return your focus to your breathing.
Work up a sweat.
A good workout causes your body to produce chemicals called endorphins, which work with your brain to calm and relax you. Additionally, it will boost your self-esteem. Worried about the wear and strain on your body? Try yoga or tai chi. Both are low-impact strategies to work up a sweat.
Talk It Out.
Do not be reluctant to talk about your eating habits with your doctor or a mental health expert. They may be able to offer treatment and advice to help you figure out what’s causing your stress. They can also advise you on how to make healthier eating choices and achieve your health goals.
