Stress brought on by dieting is added to your personal and work life stresses that you face every day. As a result, you probably feel you are trapped in a vicious cycle of, the more stress you are under, the more you eat. I’ve written below some tips for managing stress-related overeating to help you stop this unhealthy habit.
When we’re under stress, we can find ourselves engaging in unhealthy and self-defeating habits such as binge eating and there’s strong evidence that shows that stressed out people put on weight faster. You can deal with this stress related eating if you practice the following;
1. Practice Waiting
When you begin to feel hungry, don’t give in to instant gratification. When this happens, tell yourself to wait that extra 20 to 30 minutes to eat, especially if it’s near to lunch time. The chances are that if you are in a high stress related situation, then these cravings are just that, stress related, and they’ll disappear when you allow yourself to become distracted.
2. Keep a Food Journal
If you know that you have to write down everything you eat, every day, this can be a great way to remind yourself to think before you eat. Imagine having to write down every nibble, every biscuit or snack. You’d soon discover how much you really eat everyday.
Try to physically remove all tempting food items from your home or office. Also NEVER go shopping while you’re hungry or tired, so take your lunch to work with you. You should always make a shopping list before you go shopping and stick to it, especially if you have to go shopping after work.
4. Post It Notes
You’ve seen those sticky post it notes. You could use these to post reminder messages wherever you’re likely to see them when you feel those stress-related cravings begin. You can use any message that works for you, eg., ‘why are you really hungry’, ‘think about why you want to eat now’, or ‘you can wait until lunch time’.
5. A Friend In Need
You could enlist a friend’s help, preferably one who is also tempted by stress-related cravings and you can write them a quick note or make a ‘phone call to each other, when one of you fees like eating.
6. Keep Yourself Nourished
Try to eat regular, healthy snacks to maintain your energy levels. We’ve talked before about skipping breakfast, but while you may be under a lot of stress, this only prompts you to eat more unhealthy options to get instant gratification when you do get around to eating.
Most importantly, take some time out for yourself. You may be stressed, so whether it’s 10 minuites to reflect and relax, or whether it’s some fun activity that will take your mind away from the burning issue and revitalize you, it’s really important that you do it. Our health is not just about our physical body, it’s about our mental well-being and you deserve to mentally de-stress every day.
Business Woman Doing Yoga Courtesy of Ambro