Eating under stress: how to give up this hab

Eating under stress: how to give up this habit

The link between stress and compulsive eating has been studied over time, especially in the context of the increased rate of obesity in recent decades. The level of stress has increased, globally, which has led to the weight gain of many people, so the connection exists and works on the basis of an already established mechanism. 

What is stressful eating?

Also known as emotional eating, eating under stress translates into the act of eating hyper-palatable foods (i.e foods high in fat or sugar) in response to relived emotions. It most often occurs in the absence of hunger and is triggered by a hormone called cortisol, also called stress hormone. This hormone serves several functions of the body, including regulating blood sugar and metabolism. Short-term activation of stress in the body is beneficial and can even suppress appetite. The problem occurs when the stress becomes chronic, which leads to maintaining an increased level of cortisol in the body which, in turn, increases blood sugar levels and appetite. Once chronic, compulsive eating, under stress, leads to unbalance of the relationship with food.

What are the causes of emotional eating?

Boredom: we all have different definitions for boredom, but the one that is unanimously accepted is the lack of an activity or the lack of desire to take action because it seems useless or unpleasant. Boredom can lead to the search for an activity that gives us a feeling of well-being, and this is often the eating of a hyper-palatable food (something sweet and / or fatty). An ingrained habit: If you are used to eating fast food with your colleagues at lunch every day, this habit can be transferred to other meals, for example, for dinner. The good part is that habits are learned, not inherited, and can always be replaced with healthier ones.

Financial, work-related stress or social interactions: social interactions that are too frequent or too rare are associated with increased appetite. If your partner or roommates are used to eating larger amounts of food or simply unhealthy food, you will get used to it as well. Also, if you spend a lot of time alone, you will have the desire to feel better, and this feeling is easily obtained through a dessert or other hyper-palatable food. There is nothing wrong with rewarding yourself, from time to time, with something good, it is important that this action does not turn into a habit.

How do you know if your cravings are due to emotional stress?

There is a very simple test you can do when you feel like eating something. Ask yourself if you would eat an apple. If the answer is "yes", then you are really hungry and it is absolutely normal to eat. If the answer is "no", it means that the lust is not real.
Sometimes the feeling of hunger and compulsive eating are difficult to distinguish, so it is always important to think about whether the sensation you have comes from a habit, for example, eating a meal that is too heavy in the evening, or if it meets a requirement. normal body. Once you learn to consciously eat and engage in healthier habits, unwarranted cravings will begin to disappear.

Methods by which you can give up eating under stress

The first step is that, when you feel like something good, to linger a little on this sensation and try to analyze it: Did you have a bad day? Do you feel more stressed than usual? By practicing this exercise you can better control your cravings. Another essential element is the observance of the 3 meals a day, which will help you in regulating the cravings between meals and the uncontrolled appetite. Last but not least, there are activities that can replace the feeling of lust, such as the following:

•     A walk in the park

•     A cup of lukewarm tea

•     Reading or writing in a journal every day

•     A comedy

•     Spend time with your pet

•     Painting, drawing or coloring

•     Brushing your teeth or chewing gum

•     A glass of water (you are often thirsty and do not realize)

•     The dance

•     Relaxing practices such as yoga, meditation or stretching

•     A hot bath