75% of overeating is due to emotions. One emotion in particular that I think we all can agree on is, stress. We eat our standard comfort foods, like chocolate, chips, and of course ice cream. This temporary emotional relief is amazing and completely satisfying until a few minutes later, when the stress arises again and the high blood pressure attacks. Here are some tips to dealing with stress and eating.
Tip #1: Find a way to fit fitness into your day!
Getting regular physical activity works wonders in coping with stress. Give your stress to the pavement or the treadmill and let it go from your body. If you can’t make it down to the fitness center, be sure to give yourself a total of 30 minutes throughout your day of leg lifts, stomach crunches, and stretches at your desk.
Tip #2: Enjoy natural sunlight, especially in the winter.
It can be depressing to be stuck indoors during the shortened days of winter, but a brisk walk in the sunshine can be a real mood enhancer. If you’re stressed and don’t feel like being inside around others working out, take the time to walk outside and clear your
head in nature.
Tip #3: Keep up your journal
Self-monitoring your food, fitness, and emotional feelings is an excellent way to become more aware of your triggers and behavioral patterns.
Tip #4: Don’t deprive yourself
Enjoy the foods you love! Instead of depriving yourself of the foods you love, plan to eat a small portion of the desired foods, eat it slowly, and savor every mouthful.
Tip #5: Set some ground rules
If you’re sitting at your desk for a long period of time and find yourself constantly snacking throughout the day, make a sticky note and post it right on your computer screen to remind you to only eat at certain times of the day. Small snacks are good between meals, but not if never stop.
Tip #6: Don’t be shy, get support
Let your friends and professional staffs help you. Research has shown that staying connected is one of the most important aspects of dealing with stress and sticking to your eating plan.
Tip #7: Identify the situations that cause overeating
Develop a list of how you will handle these challenges. Be realistic. Talk it over with other people in the office that face similar stressors to find realistic solutions that will help you manage the stress.
Tip #8: Relax.
Give yourself 15 minutes each day of peace and quiet, a time to be reflective, meditate, or simply unwind. If you need a break at the office, take the time to close your eyes and stretch your aching body parts. Breaking free from the computer, a breath of fresh air, or escaping to a quiet room will energize and empower you.
Tip #9: Be good to yourself.
Have a list or sticky notes around your desk of motivational sayings that inspire and strengthen your resolve. Use affirmations daily to help you feel good about yourself and your mission to lose weight and stay healthy.
Proper nutrition promotes health, well-being, and rejuvenation, which in turn enhances your resilience to stress.
Source: WebMD Weight Loss Clinic 2006