People tend to be stressed and lead to overeating when they are in a program for weight loss. This is because stress causes production of stress hormone, cortisol. When it is at high lever, it triggers signaling mechanisms within the brain to increase our appetite and we end out overeating, especially craving for carbohydrates and fats. Stress brought on by dieting is added to the personal and work life stresses that we face every day, often resulting in a vicious cycle of increased stress and increased food intake or overeating. You cannot succeed in a healthy weight loss program if you keep on overeating, right?
If you tend to overeat in response to workplace or personal stress ordieting, you may find following tips do help in managing stress-related overeating:
1. Practice Waiting
Always postpone your instant gratification when hunger hits. Tell yourself you will wait 10 to 30 minutes before you eat. Meanwhile you can drink a cup of plain warm water to avoid chances of overeating. If your cravings are only stress-related, they will disappear most of the time when you allow yourself to become distracted.
2. Keep a Food Diary
Get a food diary and write down what you eat every day for healthy weight loss purpose. Knowing you have to write down every snack or nibble can make you more accountable to your weight loss plan. Besides, it is a good way to remind you to think twice to avoid overeating.
3. Enlist a friend’s help
Always get a friend’s help, ideally one who also is tempted by stress-related cravings. When you feel like to eat, write your friend a quick note or make a phone call to get some encouragement and affirmation on your healthy weight loss plan. You often will find that you can avoid overeating after a few minutes talk with your friend.
4. Practice to have Mini Frequent Meals
Insert two healthy snacks such as a serving of fruit or a cup of low-fat yogurt in between 3 normal meals to maintain your energy level. Never skip meals while under stress because it only prompts you overeating in next meal, and it is definitely not a healthy weight loss way.
5. Post Reminder Messages
Post some reminder messages wherever you are likely to see them to avoid overeating. Use any message that works for you. For examples: “Are you really hungry?” or “Think twice before you eat” or “You are nearly fit to your dream dress” etc.
6. Physically Remove Tempting Food Items
Always aware and physically remove tempting food items either from your home or office. Never go shopping while hungry and always make a list of food items prior to shopping. And most important, buy the food only listed according to your healthy weight loss plan.
Read More: 7 Diet Tips For Quick Weight Loss.
7. Keep some Time for Yourself every day
It is good if you can keep some time, say 15 minutes for yourself to reflect what you do every day and give affirmation on what you do. Put on soft music and just enjoy the moment you are with yourself. Health is not just in physical form, mental well-being is just as important, and you deserve to mentally destress everyday.
In fact, stress is only one of the scenarios that you might face and cause you overeating in any ways to lose weight.