No stress…stress eating is totally normal!
Late-night munchies? Craving a cookie mid-day? Whether it’s a break-up, final exams or a big work presentation, you might be prone to stress eating. If you find yourself in this situation, here are 5 ways to stop stress eating for good.
What Is Stress Eating?
Before we dive into how to stop stress eating, you first need to know what it is. Stress eating, also known as emotional eating, involves using food as a coping mechanism to help you feel better.
In most circumstances, it has nothing to do with physical hunger and everything to do with suppressing negative feelings and emotions. During these times, you crave food because of an increase in cortisol, a stress-response hormone. Cortisol triggers junk food cravings and makes you more likely to indulge in treats with very little nutritional value.
When you use food to numb the feelings of stress, you’re missing out on other was to cope—things like workouts or self-care. More on this soon!
5 Ways to Stop Stress Eating
First off, remember that every person is different. What works for some may not work for others. Try these tips to encourage positive changes that work for you and your needs.
Tip #1: Stay Hydrated
Focus on healthy habits, one of them being maintaining proper hydration. Sometimes when you think you’re hungry, you’re actually thirsty. So when you feel cravings come on, drink an 8 ounce glass of water before reaching for that candy bar.
Dehydration doesn’t only lead to stress eating. It also can alter your mood, attention span and energy levels. All of these things can affect your eating habits.
If you’re not a huge fan of water, add fresh fruit to your flask to boost its flavor. This may help you drink more water throughout the day without added sugar or extra calorie consumption.
Tip #2: Get Moving
To combat stress eating, prioritize your fitness. Take some time out of your schedule each day for some physical activity, whether it be yoga, walking, jogging, hiking, biking or a home workout.
Studies have shown that exercise boosts your mood and reduces stress, which will combat emotional eating.
Tip #3: Be Mindful of How Much Alcohol You Drink
We’ve all used wine, beer and cocktails to unwind after a stressful day, but alcohol not only increases your appetite, it also increases your chances of overeating. Not only that, alcohol harms your health in a number of ways, including an increased risk of cancer, heart disease, high blood pressure, stroke, liver disease and digestive problems.
But if you find yourself out on the town with your besties, try to supplement a glass of water every second round to stay hydrated and drink less. Or if you’re super motivated to quit boozing, here are some helpful tips.
Tip #4: Remove Temptation From Your Pantry
Having a pantry full of chips or a jar full of cookies not only adds to temptation, but it may also lead to overeating, even when you’re not hungry.
In fact, studies have shown that visual exposure to high calorie foods causes a lack of impulse control, which increases cravings.
Knowing this, it’s best to keep tempting foods out of sight. This includes sugary snacks, baked goods, chips and other junk food.
Just to be clear, there’s nothing wrong with an occasional treat, even when you’re not that hungry. However, overindulging on the reg can wreak havoc on your health, let alone your fitness goals.
Tip #5: Don’t Deprive Your Body of What It Needs
No good ever comes out of food restriction. Being overly restrictive or consuming too few calories is often associated with binge eating, especially during stressful times. To prevent overeating, you shouldn’t deprive yourself of the foods your body needs. Instead, choose foods that are nutritious and filling.
So, stock your pantry with filling, nutrient-dense foods that are high in protein, fiber and healthy fats rather than ones rich in empty calories, like candy and chips.
Takeaway
Use these evidence-based tips to help you control stress eating and improve your overall health and wellness. But at the same time, don’t restrict the foods you love. Instead, allow yourself reward meals and occasional comfort foods. Your mental and physical health will thank you for it.
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