Tips to Deal with Stress Eating

So, if you are like me stress can really put a damper on how your pants fit. For whatever reason, when I have a hectic day, food is always the first thing I think about – why does it always make me feel better? We can talk about hormones, cravings, emotional triggers etc., but sometimes we just want to know what to do when these thoughts of food take over. So I have put together a list of things I like to try in order to still provide the comfort I am looking for, and also make me feel better without making my pants feel tighter.

How to cope:

• What is your trigger? Do you know? If not, keeping a journal can help you to identify patterns of stress eating.
• Always make sure that you have healthy options in your refrigerator/pantry for when the emotions take over. I’m not saying that you should always deny yourself of your craving – I am simply saying that a healthy option can still satisfy a craving if it is just something like a ”crunch” that you crave. If you have a specific craving, sometimes it's best to satisfy it with the food you want – just have a small amount of it – sometimes it’s just the taste that we want because we have told ourselves that we “shouldn’t have it.”
• Always remember – all foods can fit in moderation. If you don’t know me, you will soon find out that I allow all foods – just use good judgment. Once we realize that we don’t have to give up our favorites, it’s easier to make a healthier choice when given the option.
• Don’t skip meals – this is probably the most common practice of Americans. Keep in mind that the body can go about four to six hours between meals – this keeps us from becoming so hungry that we try to eat the kitchen sink. This is probably when we take in the most calories - no not from the sink, but from the “extra helpings” we have with our meal after not eating all day. Our body is smart – it knows when you don’t eat regular meals and it will hold on to the extra food you are eating just in case you decide to skip meals again. This is how we gain unwanted weight.
• Find ways to manage stress, like exercise, walking, stretching or meditating. You don’t need anything fancy or expensive to do those things. It’s often a matter of slowing down for a minute, thinking a little more clearly, getting some fresh air and some fresh perspective. All of that can help keep us from going to the kitchen and resorting to old habits.

Stress eating can’t be fixed with one change – it involves a combination of small steps over a period of time to help control our eating. Making healthy lifestyle changes is always an option that doesn’t cost an arm and a leg. Start thinking of what makes you want to go and eat – if it’s not hunger, maybe get away from the kitchen and think of all of the beauty outside that you can observe while taking a walk. Best of luck to all of you – I know you can do this!!