Stress Eating !!!

lexidanko14
lexidanko14 Posts: 23 Member
edited November 20 in Food and Nutrition
Since high school I've been a stress eater not an emotional eater. Being upset makes me sick but being stressed makes me a bottomless pit. If there's a lot on my plate or something I need to be doing(i.e. Studying) I will eat everything in sight in order to distract myself from my responsibilities. Sometimes I can control it mentally but other times I'm SOL. It's like I have 0 concept that I am full when I'm stressed out! So does anyone else struggle with this? And if so, or even if you don't, do you have any tips on how to deal with it? Any and all tips are appreciated!

Replies

  • KristyDonovan
    KristyDonovan Posts: 67 Member
    I totally get where you are coming from! Firstly, and this is extremely difficult, commit to only eating healthy foods when you're stress eating. Don't even have junk food in the house. They're still calories but a bunch of fruit and peanut butter is probably better than a bag of chips and Oreos. It also might help to see a therapist. If this has been a problem for so long a professional might have solutions personalized just for you and your circumstances. I become insatiable just before my period and it helps me to drink extra water, high fiber foods and more protein and fats. Good luck!
  • rheddmobile
    rheddmobile Posts: 6,840 Member
    Exercise. Firstly it will normalize your cravings, second it gives you something to do besides eat, and third, it will lower your stress. Doesn't take much - ten minutes of vigorous exercise (hard enough to make you sweaty) - you can put on a video and just do it - if you don't have even ten minutes, take two minutes and do body weight squats and push-ups. You can do body weight squats in a bathroom stall if you have to!

    Oh, and the other obvious tip - go do whatever you were avoiding, and it won't be a source of stress anymore. Instead of looking for solutions to avoid stress eating caused by avoiding studying you could just study.
  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,522 Member
    I've read a study that demonstrated that even a small amount of distraction caused people to eat more!

    Some approaches include: Plan meals and snacks in advance. Avoid all non-pre-portioned foods. Exercise daily. If you can establish good habits, they will carry you through busy times.
  • lexidanko14
    lexidanko14 Posts: 23 Member
    edited July 2017
    Thanks for your help guys but unfortunately I do exercise for at least an hour 4-5 times a week and eat pretty healthy. It's The over eating when stressed that gets me not what I'm eating. No matter what you're eating, over eating is still an issue. Maybe I should see a therapist LOL
  • dotc4b
    dotc4b Posts: 1 Member
    Good luck, I just started o\n Myfitness after not using it for over 3 years. I too am an eating when stressed or even if something exciting happens. I am trying not to. I work in an office that has candy at peoples sections which makes it extrememly hard. Wgen emotions go high the first thing I head to is a candy dish and for me that usually means I will begin a sugar binge. Decided I don't want to live that way. I cant do one bite. Now I am 187 pounds and not liking my weight. I don't want to give up sugar. right now I am just taking it a day at a time.
  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
    What @KristyDonovan said. Ever since I've stepped up my activity, it's been a lot easier for me to get a handle on my stress and other moods (I'm a stress/emotional/boredom eater). I've also got some go-to snacks that are low-calorie and easy to fit in. Dry cereal and popcorn, but it's always got to be weighed out and the box/bag stays in the other room, so if I want seconds, I need to log and weigh another portion. It's a mental step back. Sort of, 'Yes, I can have this. Do really want it or do I just want to have something in my mouth?' Also string cheese, veggie dogs, fruit... sometimes, if I have the calories available, hummus on crackers or rice cakes.

    For me, becoming a mindful eater is key. I'm still stressed/bored/whatever. And sometimes, the food does help. Sometimes, just knowing that I can have the food if I want it calms me down. But exercise is a phenomenal regulator. I've noticed that my moods have overall improved since I started. As has my stress level.
  • Sunna_W
    Sunna_W Posts: 744 Member
    Sounds to me like it's all about your cortisol load, and that your brain is responding by making you hungry. Which kind of makes sense in that your fight / flight doesn't differentiate between modern stressors and the kind that makes you run away / eat a lot to survive.

    Ref: https://www.yourhormones.com/homeostasis-systems/

    There are some things that you can do quash the cortisol spike - like bio feedback, yoga...

    For myself, I found that a low sugar & low carb (15%) / high protein (45%) and high fat (40%) diet along with low dose (80 mg) desiccated adrenal gland in the morning helped me immensely. The low sugar / carbs help to keep insulin spikes / drops at a minimum (so I am not crashing / starving) and the desiccated adrenal gland acts as both a stimulant and a depressant (depending on what my body needs). I have found that more is not better, BTW.
  • cassandrarodriguez89
    cassandrarodriguez89 Posts: 239 Member
    I do this. After running something sharp over that sliced my tires in half I ate a whole batch of cookie dough raw. Just keep working out.
  • ladyhusker39
    ladyhusker39 Posts: 1,406 Member
    Being busy doesn't have to equal being stressed. We usually feel stressed when we don't feel in control. Perhaps better scheduling and planning would help you feel more in control and help reduce the stress. Might help along with ideas others have already suggested
  • Niki_Fitz
    Niki_Fitz Posts: 951 Member
    edited July 2017
    If I'm meditating daily (something like five minutes in the morning) my stress eating decreases a lot. I also try to get to the root of the stress reaction. What feelings does the stress bring on that trigger the urge to eat? Can I just accept the stress? I know this is easier said than done! I'm working on it with mixed success.

    So...
    estherdragonbat wrote: »
    I've also got some go-to snacks that are low-calorie and easy to fit in. Dry cereal and popcorn, but it's always got to be weighed out and the box/bag stays in the other room, so if I want seconds, I need to log and weigh another portion. It's a mental step back. Sort of, 'Yes, I can have this. Do really want it or do I just want to have something in my mouth?'

    For me, becoming a mindful eater is key. I'm still stressed/bored/whatever. And sometimes, the food does help.

    ... this! The snack food stays hidden away. I weigh it accurately and log it honestly. And I try to enjoy it mindfully.

    I have tried so many times to just quit stress eating but that only adds extra stress!

    Sometimes acceptance and damage control are the best I can do.

  • MommaGem2017
    MommaGem2017 Posts: 405 Member
    Have you tried meditation? It not only lowers stress, but when I'm looking to stress eat, I make a point to close my eyes and do a few minutes of meditation before deciding if I really need food, or if I just want a distraction.

    I also second - just don't have junk food in the house. It helps so much!
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