Emotional or stress eating is a major struggle for many people. Relationships with food are much more complicated than the need to eat food to sustain life. We gather around food to celebrate, for comfort, to show love, for connection, and to share our cultures. Additionally, the way our brains process the desire to eat and the food we consume is extremely complex; the parts of the brain that tell us when we need to physically eat are interconnected with other areas of the brain that help regulate and modulate emotions – hence stress and emotional eating. In this article, you will find a few tips to prepare for and avoid stress eating that can be implemented into your daily life without much hassle.
Practice Mindfulness
Being mindful has grown in popularity over the past few years. However, the term is rather vague with a lot of people unsure what it means to practice mindfulness. In regards to building a healthier relationship with food, being mindful may look like observing your body for hunger cues to identify the reason why you want to eat. This is often referred to as a body scan and it involves paying attention to how your body is feeling (stomach growling, feeling fatigued, etc.), thinking about the last time you ate (5 minutes or 5 hours ago), checking your mood, and then deciding that you are reaching for a snack because you are truly hungry as opposed to feeling bored or anxious.
Another mindfulness technique is to truly be present when you are eating. Constantly reaching for another bite while watching a movie or working on your laptop can result in overeating and ignoring those satiety cues from your body telling you that you’re full. It also allows you to enjoy your food more because you’re giving it your full attention by observing the flavors and textures. When you are more satisfied with a meal, you are less likely to desire something else soon afterwards.
Drink Water Instead
Sometimes we turn to food simply because we want the stimulation of eating or drinking something. Instead of grabbing a bag of chips or making a whole meal out of it, try drinking water or even a cup of tea first. You might be surprised that just the act of drinking something helps stop the urge to snack when you’re not actually hungry. Tea is another great option because it’s warm, has flavors, and some even come with health benefits. This will also help you stay hydrated throughout the day!
Move Your Body
When you feel stressed, turning to food when you’re not hungry only temporarily solves the problem. Exercise has been proven to reduce stress and help you feel better emotionally overall. Sometimes when you stress eat, your body just really wants a way to deal with the negative emotions it is feeling. By grabbing a tasty snack, you are giving yourself a quick surge of relief typically in the form of sugar that only temporarily fosters positive emotions. On the contrary, the benefits of exercise are longer lasting and can positively impact your mental and physical health.
Be Prepared
Having healthy options that are easily accessible can be a real game changer when it comes to stress eating. Sometimes you just want a snack before a meeting or you’re in a rush. When you prepare for these instances, you will feel more in control in real time and less likely to opt for high-sugar foods with low nutritional profiles. You will feel full and have more energy, so it’s a win-win.
Be Patient With Yourself
There will be times when you find yourself having an extra slice of cake because it was a long day – it’s not the end of the world. As long as you recognize the behavior and don’t make eating to feel better a daily habit, you are completely fine. Being kind and empathetic towards yourself will help you make choices that work for you and support your goals in the long run since you are not driven by feelings of guilt and insecurity, but rather by self-compassion. Feeling more at peace in your own body will reduce overall stress which has a multitude of health benefits in itself.
References:
Angela Jacques, Nicholas Chaaya, Kate Beecher, Syed Aoun Ali, Arnauld Belmer, Selena Bartlett. The impact of sugar consumption on stress driven, emotional and addictive behaviors.
Neurosci & Biobehav Rev. 2019;103:178-199.
Lattimore, P. Mindfulness-based emotional eating awareness training: taking the emotional out of eating. Eat Weight Disord. 2020;25:649–657.
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342
Disclaimer: This article is not medical advice or meant to be used to diagnose or treat in anyway. Always consult with your healthcare providers if you are experiencing difficulty with eating or binge eating, body image struggles, or any changes in your health/emotional state to allow for proper evaluation, assessment, and treatment. This information is for educational purposes only. In addition, you should always consult your healthcare provider before starting a new exercise, diet, nutrition, medical, fitness, or wellness program.
