TOP FIVE TIPS TO MANAGE STRESS EATING foods that contain a lot of sugar and fat can activate the pleasure centres within our brain and create temporary feelings of calm and security . However , if we ’ re over-stressed and overdoing processed , energy-dense foods , this can have less desirable effects on our weight and health .
Given the biological effects of stress and the tumultuous year that 2020 was , are there still things we can do to feel healthier and back in control ? Yes , absolutely !
Body acceptance – give yourself a break
Although there are valid biological reasons as to why our weight may have changed this year , it ’ s important to not focus too much on body size , shape and the number on the scales . Firstly , beating ourselves up over weight gain will only create even more stress . It ’ s also good to remember that ‘ quick fix ’ diets and fitness regimes that cause rapid weight loss usually result in quick re-gain as well , leaving us unhealthier and unhappier at the end of the day . More so now than ever before , we need to practice self-compassion and remember : it ’ s the overall quality of our diet and lifestyle that counts .
IF WE ’ RE OVER- STRESSED AND OVERDOING PROCESSED , ENERGY-DENSE FOODS , IT CAN HAVE LESS DESIRABLE EFFECTS ON OUR WEIGHT AND HEALTH .
1 Create a plan for your weekly meals and snacks .
This will help give structure to your shopping and cooking . Think of the core food groups when shopping : fruits , vegetables and legumes , wholegrains , protein-rich foods like meats , dairy and nuts . Reduce the amount of fatty , flavoured , ‘ more-ish ’ and sugary foods going into your trolley .
2 Recognise non-hungry ‘ stress eating ’ for what it is and try to eat more mindfully .
This means pausing before you unconsciously reach for the biscuit barrel , weighing up your hunger levels and deciding whether food is really what you need at that moment . If you do choose to eat , sit down , slow down and give yourself permission to focus on the delicious food you ’ re eating . You ’ ll likely find you stop sooner and feel more satisfied this way .
3 Make sure you have a variety of wholefoods in the house that you can snack on .
} Make a trail mix or nut mix containing almonds , pecans and walnuts . } Stock your fruit bowl with fresh seasonal produce that you can enjoy with Greek yoghurt and mixed berries . } Cut up capsicum , carrot and celery and serve with hummus . } Have wholegrain crackers with tzatziki or sliced tomato and cheese .
4 Develop your own list of go-to ‘ stress busters ’ that are non-food based .
} Go for a light walk or flex into some yoga . } Pop on your favourite tunes and have a boogie . } Grab those dusty weights from the closet and do a couple of reps . } Call up family and friends . } Give your pet a hug ( they need it too !). } Get creative and draw , garden or paint .
5 Prioritise your sleep .
We know that our bodies function much better and are more resilient to stress with a good night ’ s sleep under our belts . But did you also know that sleep deprivation can make us hungrier the next day ? Prioritise sleep with these tips :
} Lower the lighting in your bedroom . } Keep the temperature neutral and avoid screens in bed . } Try to get to bed and wake up at roughly the same time each day , as our bodies do love routine !
YMCA HEALTHY LIVING MAGAZINE 9