We all want to remain healthy, take care of ourselves, and move more. We also know that exercise is a must. We all know what foods are good for us and what are bad. However, when stress happens, our knowledge becomes irrelevant. This phenomenon is called stress eating, and it’s more common than you think.
Most of the nutrition programs focus on what to eat, but not on stress eating. In this blog, we will tell you all about stress eating, what it is, what the stress triggers are, and how you can deal with them.
What Are Stress Eating Triggers?
A trigger is anything that sets off a habit. For stress eating, that trigger could be a feeling, a situation, or even a smell. This trigger makes you eat even when you’re not hungry. You feel because something inside is not well, and food becomes a comfort.
Here are the most common triggers people deal with:
Using Food As a Distraction
Life is full of stress these days, and we experience a myriad of unpleasant emotions, such as sadness, fear, loneliness, anxiety, depression, anger, and hopelessness. You start eating cookies or something else. Eating gives your brain something else to focus on. It feels like relief, even if it’s short-lived. The real reason is that you want peace and reassurance. But food doesn’t fix what’s really going on.
What can help instead?
Try something else that distracts you in a healthier way. You can take a short walk, call a friend, and write something in your diary to vent out the feelings. Paly music or play with your pet. Even simple things can work; just give your brain a break without food.
Your Environment
What’s around you matters a lot.
- The attitude and behaviour of people
- What’s available to eat?
We become like the individuals with whom we spend most of our time. The theory about personal development and behavior says you’re the average of the five people with whom you spend the most time. Are the people around you really concerned about eating healthy, energizing foods? Or do you notice that the folks around you prefer to choose fast food, junk food, and sweets?
We react to visual stimuli. If you have a cookie or candy nearby or in the office, there are strong chances that you are going to grab one without much thinking. You don’t even think about it sometimes; your hand just reaches for the snack because it’s there.
What to do?
Surround yourself with people who are health-conscious and give importance to healthy eating habits. Make junk food hard to get. Keep it out of the house or out of sight. Instead, keep fruit, nuts, or yogurt nearby. If healthy food is ready and easy to grab, you’ll eat better without even trying.
Emotional Eating
Have you noticed that whenever you feel stressed or sad, a slice of cake or some dessert is what you start craving? We all have been there, as it gives you the quick sugar fix that you need. It gives you a quick high, but it fades fast, and you start feeling low and down in the dumps. Moreover, it quickly fades, returning you to a state of low mood, often accompanied by guilt or a tummy ache.
What can you do?
Pause before you grab the food. Ask yourself that. Am I really hungry, or do I just want to feel good? If it’s a feeling, not hunger, try sitting with it for a moment. Breathe. Let it pass. You’re stronger than it.
Stress Eating vs Mindless Eating
Stress eating is one type of mindless eating, which simply means eating without thinking. Here are a few ways that shows up:
A) Eating Out of Habit
You eat just because you always do and not because you’re hungry.
Examples:
- Finishing your plate even when you’re full
- Snacking during a movie just because it’s a habit
If you notice that you are eating too much, make a list of what you are eating the next time it happens. Check to see whether you’re really hungry or not.
Try this:
If you notice that you are eating too much, make a list of what you are eating the next time it happens. Check to see whether you’re really hungry or not.
B) Eating Because of What You See
You walk into a room, see chips, cookies, chocolate, or anything there, and you just grab it and eat. Or someone offers dessert, and even if you don’t want it, you eat it to be polite.
This kind of eating is triggered by what’s around you, not what your body actually needs.
Tip:
Make your surroundings work for you. Put healthy food in clear view. Hide the foods that are not healthy. That way, you don’t have to rely on willpower.
C) Eating When You’re Tired or Overwhelmed
This is by far the biggest concern for most individuals. Stress eating has a lot of causes and attitudes behind it:
- Food as a way to deal with feelings you don’t want to feel
- All-or-nothing attitude when you ‘slip off the waggon’
- Using food to take your mind off of bad feelings
Try this instead:
Take a few deep breaths. Stretch. Step outside. Write down one thing you’re grateful for. These small things can help calm your mind without needing sugar.
You Don’t Need to Be Perfect
Even if taking all these precautions, sometimes stress eating will happen, and thats fine. But if it’s happening all the time, it might be getting in the way of your goals.
You’re not alone. A lot of people who work with a personal fitness trainer or sign up for nutrition coaching start here. The problem isn’t always food; it’s the feelings behind it.
What Can Help?
Here are a few simple things that help people break the stress-eating loop:
- Keep a small food journal- Write everything pertaining to food patterns. Do not focus on counting calories.
- Eat slowly and without screens- Pay attention to your food and eat slowly without watching anything on TV or mobile.
- Make a “feel-better” list– Non-food things that help when you’re stressed.
- Talk to someone-A coach, friend, or therapist can help you feel more in control.
Final Thoughts
Stress eating doesn’t mean you’ve failed. It just means your brain is trying to help in the only way it knows how. But this issue can be solved by being mindful and attentive.
If you’re looking for support, Basics and Beyond fitness & nutrition has great personal fitness trainers and nutrition counseling. Many clients in Nashville have already made big changes with the help of our team.
FAQs
Ques 1: What is stress eating?
Ans: Stress eating means eating food when you’re feeling upset, tired, worried, or bored, not because you’re truly hungry.
Que 2: Why do I eat junk food when I’m feeling low?
Ans: Your brain wants comfort, and sugar or snacks give quick relief. But it doesn’t last, and the real problem is still there.
Ques 3: How do I know if I’m really hungry or just stressed?
Ans: Ask yourself, “Would I eat an apple right now?” If not, you’re probably not hungry; you’re just looking for comfort.
Ques 4: Can a personal fitness trainer help with stress eating?
Ans: Yes! A personal fitness trainer can help you stay active, manage routines, and give you the support you need to feel better overall.
Ques 5: How does nutrition counseling help with stress eating?
Ans: Nutrition counseling helps you understand your habits, plan better meals, and find healthier ways to cope when stress hits.