There were certainly times when you had such stressful situations:
The day escapes control at the very beginning: you get drowsy, stuck in traffic on your way to work, receive a very frustrating email or voicemail. Next step: Take the first snacks you find and start eating poorly because of stress. Even though you probably unconsciously take in more food, you can easily cross the boundaries of not only satiety but also comfort.
If this has happened to you, you must know that you are not the only one. When stress is heightened, we are generally not really hungry, but reach for food very easily.
The fact is that stress is not pleasant at all and that when it is active, we look for food to give us pleasure and comfort, but not only is it bad, it is often consumed in huge quantities, we overeat and realize that because of stress we have made even greater stress. These habits, as we know, should be released as soon as possible.
However, the situation is a little more complicated.
When it is difficult for us, it is okay to want food. Often an ice cream bowl is what it knows to brighten a stressful day. It is important, however, to distinguish between occasionally seeking comfort in foods that are bad for us and constantly relying on them as we try to cope with what is happening to us.
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Eating problems easily become constant after the stress period is over and some easier ones occur. So it's best to start with the right diet - now. For all those who are stressed out and make a plan, there are three tips to the best strategy for stress overeating.
1. Most important: Eat enough throughout the day
What will most easily distract you from the idea of feeding yourself reactively is to be fed. Thanks to regular balanced meals, energy is at a stable level all day long. These meals involve a combination of carbohydrates, protein, fiber and fat, which means that a bag of chips can be served in times of hunger and stress, but within an hour or two, you will be hungry again. Three meals a day or possibly more, but properly distributed throughout the day, are recommended.
If you get hungry between meals, feel free to eat something for a snack. To make yourself full, make a meal from at least two food groups, for example:
- apple (carbohydrate) with peanut butter (protein / fat)
- yogurt (protein / fat) with berries (carbohydrate)
- toast (carbohydrate) with cheese (protein / fat)
2. Choose the means to cope with stress
In order to best deal with stress and all that it carries, you need to ask yourself what helps you deal with it. We know from experience that people who indulge in food to feel better actually do so to avoid or even suppress negative feelings. However, that has no purpose, because they generally do not feel better in the true sense of the word or in the long run when it comes to a specific problem that is still present - it has not gone away with overeating.
3. Don't worry about everything being perfect
There is no formula by which all of the above can be absolutely right, but neither should it be. Sometimes stress-induced diets are a great opportunity to see what is best for us, and that really requires experimentation.
Generally, people seeking solace in food often feel ashamed and guilty after eating and make it even more difficult. It is extremely important that we empathize with ourselves until we understand what it is that we should actually do.
A few slices of pizza are not the end of the world after a bad day, but we should not relax and indulge there. Specifically, now is the time to try other defense mechanisms. With as much information and ideas as possible, it will be easier to create a personal plan of action the next time you face stress.