How to Conquer Stress Eating…..Particularly When You Are Isolated

There is no doubt that this has been a stressful time for each and every one of us. One way that many people cope with stress is with excess food and alcohol. They have a soothing component that can take the edge off. Unfortunately, this is short lived and we are left feeling sluggish, tired and potentially with unwanted pounds. Physical and emotional distress may not only increase appetite but also effect food preferences including cravings for food high in fat and sugar. Stressed people tend to lose sleep, exercise less, and consume more alcohol, all of which can add to weight gain. Instead of letting this stressful time period get the best of us, let’s come out of this better than we went in.

It is important to know what triggers stress for you? And what your true need is in that moment?

When you feel stressed or want to grab food when you are not hungry, try one of the following tips:

Yoga, meditation, or relaxation
Do not use food in place of thirst; drink a glass of water. If you are still hungry 15 minutes later, go ahead and eat a snack. (great tip from Catherine here and works for me, feeling hungry, good chance it’s thirst, drink water and you probably won’t need to eat!!)
Chew sugarless gum while preparing food to avoid tasting.
Make a list of reasons why you want to stay healthy. Keep it on the refrigerator or on your bathroom mirror where you see it often.
Weigh yourself once a week or less. It is normal to see weight fluctuations if you weigh daily.
Slow down. If you are a fast eater put down your utensils between each bite or take a drink of water.
Be conscious of your hunger satiation. Eat until you feel comfortable not full. You do not need to clean your plate.
Limit portions and/or the frequency of trigger foods.
Reward yourself with nonfood items like a new book, manicure, or massage.
Change your routine: leave the dinner table after eating if you nibble on leftovers; sip a beverage while reading and watching television; change your driving route if certain restaurants are a temptation.
Take a shower when you first get home to help you unwind.
Fight boredom, distract yourself.
Remove temptations – your “trigger” foods – that are hard to resist.