Tension unconsciously triggers stress eating or emotional eating, especially if the body reacts strongly to stress-released hormones. Studies show that healthy non-stressed adults eat more snack foods when levels of the stress hormone Cortisol were increased.
Stress can increase the desire for high-fat or sugary foods and can result in eating fewer regular meals and fewer vegetables. It is gratifying to grab a handful of cookies instead of healthy snacks such as baby carrots or a few almonds. Therefore stress eaters gain more weight often.
Unknowingly, stress eating becomes a habit that alters eating patterns. When the daily meals are mostly the fast food type, healthy eating and good nutrition vanishes. Food choices are behavior driven and behavior is food-driven as well.
Here are ideas to break away from the vicious eating cycle:
Develop a sound nutritional basis. Train brain and body to better cope with stress. Eating regularly every four or five hours maintains emotional balance.
Choose complex carbohydrates. These help the brain to counteract stress by producing the feel-good chemical serotonin. Moderate servings of healthy fats (olives, avocadoes, nuts, seeds, fatty fish, nut butters and olive oil) also help.
Acknowledge the occurrence. Stressful occasions or ideas activate the desire to eat. Stop and analyze the reason. Almost always the urge to eat is simply an automatic response to shake off negative feelings.
Be more aware of what is happening. Halt the automatic trip to the refrigerator. Conscious eating supports the senses to choose foods that are pleasing and nourishing. Physical cues of fullness or hunger can be tapped to make decisions as to beginning eating and stopping.
Have an alternative or two. Have healthy snacks all the time, like small packets of nuts or trail mix. These will gratify and bypass high-calorie comfort. Eating protein and complex carbohydrates together also helps. A small piece of dark chocolate is another option.
Other substitutes. Walking is a healthy stress-buster that will derail habitual stress eating. Other healthy stress-busting options are running, listening to music, calling a friend for a chat or meditation. These activities help deal with everyday tensions and control adverse reactions.
Stress can increase the desire for high-fat or sugary foods and can result in eating fewer regular meals and fewer vegetables. It is gratifying to grab a handful of cookies instead of healthy snacks such as baby carrots or a few almonds. Therefore stress eaters gain more weight often.
Unknowingly, stress eating becomes a habit that alters eating patterns. When the daily meals are mostly the fast food type, healthy eating and good nutrition vanishes. Food choices are behavior driven and behavior is food-driven as well.
Here are ideas to break away from the vicious eating cycle:
Develop a sound nutritional basis. Train brain and body to better cope with stress. Eating regularly every four or five hours maintains emotional balance.
Choose complex carbohydrates. These help the brain to counteract stress by producing the feel-good chemical serotonin. Moderate servings of healthy fats (olives, avocadoes, nuts, seeds, fatty fish, nut butters and olive oil) also help.
Acknowledge the occurrence. Stressful occasions or ideas activate the desire to eat. Stop and analyze the reason. Almost always the urge to eat is simply an automatic response to shake off negative feelings.
Be more aware of what is happening. Halt the automatic trip to the refrigerator. Conscious eating supports the senses to choose foods that are pleasing and nourishing. Physical cues of fullness or hunger can be tapped to make decisions as to beginning eating and stopping.
Have an alternative or two. Have healthy snacks all the time, like small packets of nuts or trail mix. These will gratify and bypass high-calorie comfort. Eating protein and complex carbohydrates together also helps. A small piece of dark chocolate is another option.
Other substitutes. Walking is a healthy stress-buster that will derail habitual stress eating. Other healthy stress-busting options are running, listening to music, calling a friend for a chat or meditation. These activities help deal with everyday tensions and control adverse reactions.
About the Author:
PS Counselling specialises in working with adolescents and adults for weight management. Find out more about maintaining weight for health reasons by visiting http://www.pscounselling.com.au/weight-management
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