Stress eating, often termed emotional eating, is a common response to feelings of anxiety or stress. While it might offer temporary relief, it can lead to overeating and weight gain, undermining your weight management efforts.
In this guide, we’ll review some of the helpful tips on how to stop stress eating, supported by insights and techniques that align with London Weight Management’s approach to weight loss.
Understanding stress eating
Recognising the triggers of stress eating is the first step towards managing it. When we’re stressed, our bodies produce higher cortisol levels, a hormone that can increase appetite and cravings for high-calorie comfort foods. This biological response, combined with emotional factors, can lead to overeating as a way to seek comfort or distraction from stressful situations.
Four strategies to help combat stress eating
When it comes to overcoming stress eating, the first step usually involves reviewing the triggers. By doing so, slimming professionals like those at London Weight Management can suggest suitable strategies to help manage overeating. The London Weight Management team has also reviewed the four ways to help you combat stress eating:
1. Mindfulness and emotional awareness
Practising mindfulness can help in curbing stress eating. By being more aware of your emotional state and the triggers that lead to overeating, you can learn to respond to stress without turning to food. For instance, taking a deep breath or going for a walk can help redirect your mind from food cravings.
Being fully present during your meals also helps in managing stress eating. As you savour each bite, your body may learn to recognise signals of fullness. You can also enjoy your food without feeling guilty or anxious while acknowledging the role food plays in nourishing your body.
2. Healthy snacking options
When the urge to stress eat arises, our consultants at London Weight Management recommend that you review your options and try opting for healthier alternatives. This doesn’t mean depriving yourself but rather choosing foods that are both comforting and nutritious. For instance, swap out chips for a handful of nuts or a piece of fruit.
At the same time, having these options readily available can help satisfy your cravings without compromising your weight management goals. Maintaining a regular eating schedule can also help prevent excessive hunger, which can lead to overeating.
3. Establishing a routine
Aside from being more mindful and opting for healthier snacks, the London Weight Management team recommends establishing a routine to help manage your stress levels and reduce the emotional impulse to eat. Having regular meals and planned snack times can also keep you from mindless snacking, and you can review and modify your routine over time as you adapt to it.
Meanwhile, incorporating physical activity into your daily schedule can help reduce stress and improve your overall mood. Sometimes, you may mistake thirst for hunger, so drink plenty of water to help manage your hunger and prevent overeating. Getting adequate sleep also helps in managing your stress levels.
4. Seeking professional support
Sometimes, the root causes of stress eating can be complex and deeply ingrained. Seeking support from the professionals, like those at London Weight Management, can provide personalised guidance and review strategies tailored to your individual needs.
London Weight Management’s holistic approach, often praised in reviews, is not just about weight loss tips but also about addressing the emotional and psychological aspects of eating and weight management. As such, they offer a supportive environment where you can learn to manage stress eating.
