Stressful times test your dieting resolve, often leading dieters to wander astray from their good eating habits and seek comfort in the unhealthy foods they used to snack on. Preventing this reaction is challenging, forcing you to utilize stress-reduction and coping mechanisms that are not food based. Recognizing that you are stressed is the first step to preventing that stress from derailing your diet. Patience and determination are required to successfully prevent overeating during stressful times.
Step 1
Stock up on healthy, low calorie snacks, such as sugar-free gelatin or raw vegetables. Eating is not the best way to cope with stress, but if emotional eating caused you to gain weight, you may have a difficult time completing ridding yourself of that habit, especially when you are stressed. Therefore, having low calorie snack options available may prevent you from ruining your diet with fatty or sugary foods.
Step 2
Eat healthy foods that will also reduce your stress. According to WomensHealthMag.com, nuts, oranges, salmon, spinach, oatmeal, avocados and skim milk will naturally fight your stress. These foods provide a variety of health benefits in addition to reducing your stress, making them excellent diet-friendly snack or meal options when you're stressed. For example, almonds contain vitamin B and vitamin E, which help the body sustain its immune system and manage its stress.
Step 3
Take time each day to relax and manage your stress. Spend this time doing whatever reduces your stress, such as going for a walk, meditating, reading a book, soaking in a bath, listening to music or talking to a friend.
Step 4
Consult a dietitian if you find yourself struggling to manage your diet while you are stressed. The extra assistance and accountability may be the encouragement you need to stick to your diet.
Step 5
Attend a weight loss support group, such as Take Off Pounds Sensibly, to surround yourself with health-conscious, supportive people to assist you through this stressful time in your life while still sticking to your diet.
Step 6
See a therapist if you are struggling to manage your stress. Stress management is complicated and sometimes requires professional assistance.
References
- "Handbook of Obesity Treatment"; Thomas A. Wadden PhD and Albert J. Stunkard MD; 2004
- "Contemporary Nutrition"; Gordon M. Wardlaw and Anne M. Smith; 2007
- Women's Health: Beat Stress: Emotional Eating Isn't Always Bad
