How to Avoid Emotional Eating
Whether you’re dealing with a demanding job, opposition at home or other stressors, reaching for food to calm down is an all-too-common coping mechanism.
Stress eating serves as a soothing distraction, and, for many people, it’s become an unhealthy habit. When you’re stressed out, levels of cortisol (aka the stress hormone) go up, which can boost your appetite and cravings for foods high in fat and sugar. “Fatty and sugary foods (often known as comfort foods) seem to chill out the part of your brain that sends stress signals.
Unfortunately, emotional eating only acts as a Band-Aid for stress, and afterward, the stress comes right back, often compounded by guilt from overeating or making unhealthy choices.
The good news is you can successfully get out of a stress-eating spiral with smart strategies that include being compassionate with yourself and making a plan to better handle stress in the future.
Unless you have a replacement food or activity, it’s almost impossible for our brains to hear ‘don’t’ when we tell ourselves ‘don’t eat the chocolate cake.” If your typical wind-down routine is to head for the pantry and plop down in front of the TV, try swapping this for a new self-care routine that’s not food-based, like a brisk walk or evening skincare regime. If you tend to go through a certain drive-thru on the way home after a tough day of work, consider taking a different, more scenic route while listening to some relaxing music or an Audible book instead.
Meditation, quiet time, clear thoughts and mindfulness can all be a great tool for stress management as you calm your body and mind by slowing your heart rate and breathing. If you already struggle with emotional eating, mindful stillness can help you have fewer episodes. To get started, try a guided meditation or healthy eating meditation with an app like Headspace or Unplug. Set aside a specific time each day and aim to stick to it for at least 10 days.
When you feel yourself losing control of your stress and cravings, take a few minutes to practice deep breathing or diaphragmatic breathing. “Breathe in through your abdomen and let it fill up like a balloon. Hold the breath for a few seconds, then release and repeat for several minutes. Focusing on the rhythm and quality of your breath can help take your mind off of the stress and combat it by improving oxygenation in your body and releasing tension in your muscles. As simple as it sounds, this technique can help you relax and significantly lower your cortisol levels.
Putting in just a few minutes of exercise can help ward off stress eating. The endorphins [feel-good hormones] released from moving your body and sweating are one of the most effective ways to reduce stress. Make regular exercise a habit by signing up for a calorie-scorching class or working through one of the 700 programs offered through Beachbody On Demand.
In stressful times, it helps to have a support system like our private fitness accountability group. If stress eating is a chronic struggle for you, bring it up with a trusted friend or someone you have connected within our group (or the entire group) beforehand and ask if they’d be open to being your go-to person to call or message when you’re tempted to stress-eat. Talking out your thoughts always helps reset your mind and feelings and it will remind you to stick to your nutrition goals. Working with a professional such as a therapist could also help if it’s a persistent issue.
Eat consistently throughout the day so your hunger doesn’t build up by the end of the day. It’s important to eat in order to feel satisfied and to avoid eating in response to ravenous hunger later — which can be exacerbated by stress. Try to set yourself up for success and choose options that will make your body feel good. Think: filling, fiber-rich foods, lean proteins, healthy fats and complex carbs. Want to dive deeper into your food triggers and proper food plating,? I highly recommend the Ulitmate Portion Fix. It will change your mindset about food for life.
On top of stress, sleep deprivation can bring about more hunger-inducing hormonal imbalances (not to mention, lack of sleep can worsen stress.) If you’re low on sleep, you’re more likely to reach for low-nutrient, high-fat foods, and you’re more susceptible to emotional eating due to an increase in cortisol. Aim for 7–8 hours of quality sleep each night by unwinding with a smart bedtime routine. Stick to the same schedule and cut off access to distractions (blue light from your phone, laptop and TV) at least an hour prior to going to sleep. During that time, de-stress with other smart choices like a good book or a cup of tea.