How To Stop Stress Eating: Have you ever heard of or experienced stress eating? Have you ever eaten a packet of chips or chocolate after a stressful day at work? The majority of us must have been through such situations where we binge on foods after a stressful situation. Stressful situations sometimes can activate systems associated with metabolism, cognition and reward.

According to Johns Hopkins Medicine, women with high chronic stress levels tend to engage in emotional eating. In addition to psychological responses to stress, there may also be physiological responses. During a stressful event, the body releases cortisol, a hormone that helps the body protect itself. However, if cortisol levels are elevated for a prolonged period, such as during repeated and constant stressors, this can lead to increased food consumption, fat storage and weight gain. Here are some effective ways to manage stress or emotional eating and promote your health and well-being.

Watch the video below for healthy eating habits: 

Ways To Stop Stress Eating

1. Mindful Eating

The National Institutes of Health (NIH) describes mindful eating as an approach to food that focuses on individuals' sensual awareness of the food and their experience of the food. It has little to do with calories, carbohydrates, fat, or protein. Mindful eating is an integral habit to include in your routine to remain conscious of your eating habits and patterns.

2. Healthier Food Options

(Incorporating healthy foods in your diet can have long-term health benefits, Image Credits: Canva)

When you feel overwhelmed by certain situations and want to eat something, always look for healthier alternatives. Instead of bingeing on chocolates, chips, burgers or pizza, choose healthy foods such as fruits, juices, eggs and among others. If you are craving something sweet, consider eating an apple or any other fruit, and if you want to eat something savoury, add eggs and oats to your diet.

ALSO READ: 5 Easy Tips To Prevent Overeating And Maintain Health Weight

3. Portion Size

Portion size refers to how much of a food you are served or how much you eat. The portion size can vary for different meals. According to WebMD, you don't need to weigh or measure your food every time you eat. Instead, keep a mental image of a deck of cards, a poker chip, a baseball, a hockey puck and a light bulb. This makes it easy for you to imagine healthy portion sizes.

4. Regular Exercise

The Mayo Clinic states that exercise increases your overall health and your sense of well-being, which puts more people in your step every day. But exercise also has some direct stress-busting benefits. It pumps up your endorphins. Physical activity may help bump up the production of your brain's feel-good neurotransmitters, called endorphins.

ALSO READ: 5 Healthy And Refreshing Alternatives For Soda | Coconut Water, Green Tea & Others


(Exercise plays a major role in promoting a healthy body and well-being, Image Credits: Canva)

5. Meditation

When you feel the urge to stress eating, try to meditate and make yourself feel relaxed and at ease. According to WebMD, mindful meditation can ease stress and help fight the impulse that triggers stress eating. Choose a quiet place to sit and observe your thoughts and your breathing.

 

(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)