If you're stressed out about work or other life circumstances, the last thing you need is to worry about gaining weight. If you have a habit of responding to stress by eating sweets, however, that is what's likely to happen. Learn how to address emotional overeating to cut down on your consumption of empty calories.
Reasons
After a stressful event, eating sweets can be a normal reaction. The refined carbohydrates found in sweet foods stimulate the production of serotonin, a neurotransmitter that helps people to feel calm. Registered dietitian Sheri Barke points out that eating sweets during times of stress can also be a learned response. As children, many people were given cookies and other treats when they felt bad. As adults, seeking out these foods during times of stress comes naturally and can be comforting.
Consequences
If you tend to eat sweets when you're stressed out, you're setting up a cycle that can lead to even more stress. Whenever you eat a large amount of sweets, your body produces large amounts of insulin. This can lead to blood sugar fluctuations that make you feel even worse. If you engage in this behavior on a regular basis, you are likely to gain weight, as overeating by only 350 calories a day can lead to a weight gain of 3 lbs. per month.
Addressing Emotional Eating
While an occasional sweet snack is not cause for concern, if you frequently eat sweets when you are stressed out, you'll need to find other ways to cope with your feelings. The next time you are stressed out, instead of heading for the cookie jar, try journaling instead, experts at the Massachusetts Institute of Technology Medical Center recommend. You can also plan your meals carefully and work to eliminate unplanned snacking. Consider seeing a therapist to help you learn to tell the difference between physical and emotional hunger. This individual can also help you to learn to deal with stress effectively.
Healthy Alternatives
When you need a way to relax, head outside for a walk. Take an MP3 player and listen to your favorite tunes. After half an hour, you will likely find that much of the stress is gone. Barke recommends making a list of at least three relaxing activities that you enjoy. When you are stressed, you can refer to the list and choose an alternative to eating sweets. Visiting a friend, taking a hot bath or getting a pedicure are options you might want to consider.
