With working from home and preparation for the second lockdown, stress eating is very prevalent.
The moment we get stressed, we don’t have the extra willpower or discipline to say no to food. When you take into account these 9 small adjustments, stress eating will become easier to avoid.
Know your trigger
If you want to stop stress eating, knowing your trigger is the first step. People often use food to numb themselves or procrastinate work they don’t want to do.
When you know what triggers your stress eating, try to do something else instead. Make a cup of tea, or try to do nothing to clear your mind for a second.
It is great to have some snacks on hand when friends or family visit, but it can add to stress eating during the day.
When you are exposed to high-calorie food regularly, your impulse control lowers. It means that you are more likely to overeat and are experiencing more craving when you see constantly see.
Just to be clear: you’re fine when you eat a snack occasionally, just don’t do it several times an hour.
Minimize mindless eating
We are all guilty of multitasking at times. It just feels so efficient to work while you’re eating.
We know that multitasking doesn’t work, so try to slow down and minimize the mindless eating. Eating with intention will make you feel full faster, and in the end, eating will just take 5-10 minutes.
The moment we start to get stressed out, our habits change. We eat more often or skip entire meals. To make sure you don’t resort to stress eating, keep the same eating schedule.
If you find yourself snacking throughout the day, make sure that you’re getting two to three solid meals every day. When you’re eating at the same time every day, your body gets used to it, and your cravings will go down.
Don’t get too hungry
We all know what happens when you restrict yourself and get too hungry. You end up overeating.
If you’re the person who forgets to eat when they’re stressed, put a reminder in your phone to eat.
Depriving your body of food only stresses you out more, which is something that we want to prevent.
When you want to pick up healthy habits, drinking enough is essential.
When your body is hydrated, your mood increases, your attention span improves, and your energy level increases.
Build several moments into your day where you can move. Fit people are more likely to resist the effects of stress, like overeating.
Do some light yoga, take a quick walk, search for a workout on YouTube, or do some simple stretches. Anything that ups your heartbeat can reduce stress.
Are you using alcohol to destress? Alcohol can increase appetite and consequently increases your chance of overeating.
While alcohol may relax you in the short term, think before you drink. If you do drink alcohol, comply with the U.S. Dietary Guidelines of one drink as a female and two drinks as a male per day.
You may be surprised that mediation is on here, but meditation is proven to help with binge eating and emotional eating.
Meditation helps to reduce stress and anxiety and increases health for years to come.