Stop Stress Eating

weight control

Sep 12

Written By

Stress eating plays a role in many people's battles with weight management. Fortunately, there are ways to cope with stress without overeating. Here are a few ideas...Do something just for you.

Learn how to do progressive deep relaxation. This involves two steps. Step one is to tense up muscle groups and then relax them.
Listen to music.
Go for a walk.
Go out with some friends.
Get enough exercise. Try to move a little more each day.
Get enough sleep. Most adults require 7-9 hours of sleep according to the CDC.
Eat a heart-healthy diet that is based on unprocessed food.

Find reasonable alternatives to deal with stress without overeating.

Join a health club. Make a commitment to exercise 3-5 times each week. Find a partner to exercise with and keep you motivated.
Take a class and learn a new hobby.
Leave the house to avoid excess eating.
Take a couple of laps around the mall before or after dinner.
Mow the lawn.
Weed the garden.
Clean the house.
Consider buying a piece of home exercise equipment. Exercise while you watch TV.

Take steps to manage your stress.

Be aware of your stressors.
Reduce your emotional reaction to stress. Take a deep breath and try to relax.
Practice how to deal with major stressors in your life.
Learn what you can change. Decide what is worth fighting for.
Build up your physical reserves. Take care of yourself by:
- Cutting back on caffeine consumption during times of stress.
- Eating healthful meals. Be sure you are meeting your nutritional needs. Visit www.choosemyplate.gov if you aren’t sure about what you should be eating.
- Getting enough sleep. If you have difficulty sleeping, see a professional.
- Having some fun. Take vacations and leave your stresses at home.
- Learning to say no. It's ok to take care of your own needs.
- Including friends and family in your life, regardless of how busy you are.
- Setting realistic goals for yourself.
- Expecting some bumps in the road. Things will get better over time.