Top 10 Tips to Stop Stress-Eating

Top 10 Tips to Stop Stress Eating

 

1.  Plan ahead. 

Most of us are guilty of not thinking ahead which can lead to mindless eating and then eating more than we intend or realize. By planning ahead how much we should eat, we always know and CHOOSE ahead what we know will serve us best. 

This goes for eating meals out as well. Often, we get served huge portions and just end up eating way more than we should just because it’s there. Try splitting the meal in half if you know it’s going to be a large portion. Then, stick to your choice of eating only half and plan to have the remaining wrapped up to be enjoyed again the next day.

 

2.  Never eat anything straight out of a bag! 

Always pour your allotted portion into a bowl–and STICK to It. This is huge as it’s so easy to pick throughout the day and never realize how much you ate.

 

3.  Drink water before snacking or before meals. 

Oftentimes, we think we’re hungry, but we are really just dehydrated! So, before you snack in between meals, drink a glass of water first. 

Also drink a glass of water BEFORE meals as this will also keep you from eating more than you think you need.

 

4.  Avoid buying food that doesn’t serve you well. 

This seems obvious but often we buy foods to have “just In case.” Well, If you know It doesn’t serve you well, it’s not for you! 

Of course, there are exceptions when you want to treat yourself, but don’t keep a stash as that just makes it harder to resist knowing it’s there. And, yes, I know, I know that many of you have families that don’t exactly want to eat healthier versions. 

First and foremost, I will always say that buying junk food for them will only make them sick later down the road and if they have better choices now, you are setting them on a much better path. Take it from me as I had to learn the hard way when my daughter got sick from the food she was eating! 

I know this can be extremely challenging but do the best you can out of love. 

Another trick is to put food that doesn’t serve you well in one cabinet and your food In a separate cabinet. And NEVER go into the first. Out of sight, out of mind. Do what you can so you are not tempted.

 

5.  Eat more high-quality fats and less carbs. 

Fats are far more satisfying and filling as they don’t spike your blood sugar levels as carbs. Enjoy healthy fats such as avocados, nuts and seeds along with non-refined coconut oil and first pressed olive oil.

 

6.  Only eat in the kitchen or at a dining table. 

We should eat with intention and focus on enjoying the food that is nourishing us. When we focus our attention on what we are eating, enjoying it and eating with others, it puts us in a more relaxed state of mind to digest and utilize our food. 

Remember, food is fuel for our bodies! It’s not just for us to eat when we’re hungry and something that tastes good. 

So, give your body the help It needs to get into your cells to give you more energy and help your body operate the way It Is meant to. Never eat mindlessly in front of the TV or on the run as it makes your food very hard to digest and can lead you to eating much more than you realize.

 

7.  Do some type of physical exercise every day. 

Whether it’s walking, yoga, running, cardio, swimming or even walking up and down your stairs a few times in a row, that helps pump up those endorphins, our “feel-good” neurotransmitters. 

So, while it makes us feel good when we are done (I mean, who really enjoys exercising while they’re doing it???), it also helps set up our brains that we are doing something healthy and good for our bodies, giving us incentive to be better with the food choices we make.

 

8.  Use your opposite hand when eating. 

This is a fun one as it is definitely challenging that makes you think. But, it is so helpful as it will slow you down and really make you more mindful. Often you end up eating less as It takes you longer to eat, so you realize you’re full before eating everything on your plate.

 

9.  Enjoy shell nuts like pistachios and walnuts (buy with the shells!). 

Right away, you get the satisfying crunch factor as so many of us crave. But also, the work and time it takes to shell the nuts first may keep us from eating more than we should, as opposed to throwing handfuls of nuts in our mouths at a time.

 

10.  Calm the stress. 

This is so important as stress and anxiety makes our bodies contract. Think about it, when you feel stressed, it’s as if there is a vice squeezing your whole body. When your body is completely contracted, it’s hard for it to digest food or excrete its waste (that’s peeing and pooping!). 

So, our brilliant body’s response is to produce cortisol, your stress hormone. This helps escort that stress out of the body, but when you produce too much cortisol it tends to store extra weight. 

It is a protective mechanism as it thinks you are constantly in that state of fight or flight, so it stores up reserves to make energy, that you may need for the next time around. But it is commonly stored around the middle (that spare tire muffin top that so many of us are experiencing!).

So calm down your stress with a relaxing cup of herbal tea, or by deep breathing (5 rounds of 1 breath in through the nose, holding it for 7 and then exhaling through the mouth to the count of 8–super effective!).  Closing your eyes and SMILING for 1 minute intervals and think about a place that makes you happy) also works great. 

And finally, humming the Happy Birthday song. Yes, humming.  Leave your mouth slightly open so you can feel the vibrations. It really works as it helps the body produce nitric oxide that causes smooth muscle relaxation.

 

Xo,

Jill

 

P.S. If you want to check out my personal shopping list to see what I eat every day to maintain my weight and feel energized and focused, please click the link below.  And yes, it’s free:). 

 

Free Shopping List

 

 

 

It is our choices that show what we truly are far more than our abilities.”

~Louise Hay

 

Live well and love more,

Jill Gordon

CHHC, MHt, MNLP, MSC, CLC

Certified Holistic Health Counselor, Master Certified Clinical Hypnotist*, Master Practitioner of Neuro Linguistic Programming*, Master Certified Life and Success Coach*

*Board Certified with IBCP (International Board of Coaches and Practitioners)

 

All material in this newsletter is provided for information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this publication. Instead readers should consult appropriate health professionals on any matter relating to their health and well-being. The information provided has not been approved the Food & Drug Administration and is not intended to diagnose, treat, cure, or prevent any illness or disease.