Advice please in 2 areas...stress eating and exercise.

50andfabu

Firstly, I have realized that I am an emotional eater. There is a forum here about emotional eating, but it doesn't seem to be very active. Going back to work on Wednesday after vacation and it's going to be hard not to stress-eat. Perhaps I need a good old-fashioned mfp shake. Or any advice on dealing with emotional and stress-eating

Secondly, and this might sound stupid, but how much exercise should I do? Just joined a gym and I really like it but is going for 30-40 minutes a few times each week enough? I plan on doing mostly cardio and weights once a week using the 5x5 stronglifts for women program I read about in another thread.

Thanks.

Asher_Ethan

I will strongly STRONGLY suggest doing more weight lifting (I promise you will thank me later) but that should be a fine beginners exercise routine.

As a stress eater myself... Sometimes I just really need it. One of my good friends, whom I was friends with for 25+ years, unexpectedly died and the next day my dog unexpectedly died... I honestly needed a day of no logging and just eating (and drinking) my heart out... But I was right back on CICO the day after. Giving myself that one day of not caring actually really helped me a lot not to stress eat the entire week.

50andfabu

Wow. So sorry to hear about your friend and your dog. Terrible losses. You have my condolences.

Thanks for the advice about the weight lifting. I will try to get more in. Just thought the cardio would burn more calories. I had a weekend of stress eating - family issues, but I am going back on the wagon tomorrow with hopefully not too much dmange

MysticRealm

I agree with lifting more as well. Stronglifts is meant to be done 3 times a week. You're not gonna have good results doing it once a week. It(stronglifts app) will usually ask me to deload (drop down to lower weights) if I have not lifted in a week to prevent injury.

nutmegoreo

MysticRealm wrote: »

I agree with lifting more as well. Stronglifts is meant to be done 3 times a week. You're not gonna have good results doing it once a week. It(stronglifts app) will usually ask me to deload (drop down to lower weights) if I have not lifted in a week to prevent injury.

Interesting, mine's never done that.

OP, I agree that lifting three times a week is great for beginners. As for cardio versus weights, do what you are inclined to stick with. If you are enjoying the workout, you are more likely to continue it.

For stress eating, my favorite author at this point is Geneen Roth. Perhaps check out some of her work at your local library to see if her words resonate with you. If not, there are others out there.

I also stress eat, it's not easy to break away from. I can get out of it for periods of time, but seem to fall back to it all too easily. Best of luck.

Patttience

The best advice i have about resolving stress eating is to resolve your stress. Why must you be stressed at work? Stress does actually make people eat more. And stress is not healthy so you really should try to resolve it.

I suggest a councillor to help you find ways of doing your work without stressing about it. I always use a councillor to help me resolve my stress issues and it works for me but its not generally pressure of deadlines.

In addition, i would suggest makeing sure you eat three decent meals a day and try to spread your calories evenly over each of your meals. Also take some healthy low calorie types of foods to work to have on hand when you feel you need to consume something.

Also if you diet is nutritionly near perfect, you will be in optimal condition so this will help you handle the stress better too. The easiest way to achieve this is to eat a wide variety of foods - especially fruit and vegies all the time. Don't eat the same things day in adn day out in other words and avoid or minimise junk food. You will have to organise yourself so that you have food cooked for weekdays when you may not have so much time for cooking. Always have a well stocked fridge so that its easy to whip up something healthy in a few minutes rather than rushing out to buy take aways or settling for something dubious.

Sued0nim

50andfabu wrote: »

Firstly, I have realized that I am an emotional eater. There is a forum here about emotional eating, but it doesn't seem to be very active. Going back to work on Wednesday after vacation and it's going to be hard not to stress-eat. Perhaps I need a good old-fashioned mfp shake. Or any advice on dealing with emotional and stress-eating

Secondly, and this might sound stupid, but how much exercise should I do? Just joined a gym and I really like it but is going for 30-40 minutes a few times each week enough? I plan on doing mostly cardio and weights once a week using the 5x5 stronglifts for women program I read about in another thread.

Thanks.

Stronglifts is a 3 times a week programme ...do that properly

Instead of stress eating...stress walk...maybe get a basic fitbit one or zip or similar to log the calories from your stress walks

Pre-log your foods and take your snacks from home

Keep a glass of water on your desk and constantly refill it

Stress eating needs conscious change ..be aware of what you're doing

LKArgh

50andfabu wrote: »

Firstly, I have realized that I am an emotional eater. There is a forum here about emotional eating, but it doesn't seem to be very active. Going back to work on Wednesday after vacation and it's going to be hard not to stress-eat. Perhaps I need a good old-fashioned mfp shake. Or any advice on dealing with emotional and stress-eating

Secondly, and this might sound stupid, but how much exercise should I do? Just joined a gym and I really like it but is going for 30-40 minutes a few times each week enough? I plan on doing mostly cardio and weights once a week using the 5x5 stronglifts for women program I read about in another thread.

Thanks.

Get gum and sugar free candy for the stress eating. Also have available low calorie snacks and low calorie drinks. Pre planning what you will be eating during work hours helps.
As for exercise, I would suggest you focus on what sounds fun, not what you have read about. Trying to follow something like stronglifts, but only once a week and only because you read it is good, IMO will only result in more stress. If you are new at the gym, the most important is not to start by X or Y plan, but to figure out what you enjoy doing. Of course this means trying a few different things. Ask to see how all the machines work (usually there is an introduction and someone who can help with questions in most places), try a few different classes, experiment with free weights or bodyweight training. Once you see what sounds interesting and also can fit in your schedule, then try to build a routine. There are e.g. twice per week lifting programs if this is more convenient, or shorter daily bodyweight exercise routines you could do for strength training, plus there are several classes that are good for strength training.

50andfabu

Thanks for all the advice. I am going to look up Geneen Roth. Unfortunately, it's the type of stress I can't eliminate, so I'll have to learn to cope.

StaciMarie1974

This might take some trial & error, but try to find other things to turn to when you'd normally go to stress eating. Hit a punching bag, go for a walk, relax in a hot bath. Changing a habit will take a bit of mental effort, but it CAN be done. And you've already made an important first step in that you've identified the habit.

TeaBea

50andfabu wrote: »

Wow. So sorry to hear about your friend and your dog. Terrible losses. You have my condolences.

Thanks for the advice about the weight lifting. I will try to get more in. Just thought the cardio would burn more calories. I had a weekend of stress eating - family issues, but I am going back on the wagon tomorrow with hopefully not too much dmange

Cardio is going to burn more calories, BUT strength training helps you keep existing lean muscle. It's the thing that helps you lose a larger % of fat.

Exercise (for me) is another lifestyle change. I do the amount of exercise that I hope to continue for a lifetime. I've lost weight and gained it back (yo-yo). Exercise "helps" with weight loss, but it's more about fitness.

Stress eating - yoga is great for reducing stress. It helps me sleep better. Another idea - keep an emotional diary. There is a section for logging daily text here in MFP. With me it's mindless eating - I went back to crochet (hard to stuff my face when my hands are busy).