Here we are, smack in the middle of the holiday season. Even though it doesn’t feel the same, the stress is still there. Or maybe it’s even higher than it was before. Between the holidays and being in quarantine, you may feel like eating—and eating a lot. This is stress eating, plain and simple, and can really do damage to your weight.
This is one reason why many people hire fitness coaches, enroll in group fitness, and hit the gym (if it’s open) in January, to work off all the food they ate over the holidays.
So how can you prevent stress eating from denting your weight loss? Follow these tips:
1. Remove Temptation
The easiest way to prevent sugary candy, or other high-calorie goodies, from setting you back is to remove the temptation in the first place. If it’s in your house,.you will probably eat it. But if you can remove the temptation in the first place, it might make it a whole lot easier to keep you on track.
2. Maintain a Healthy Meal Schedule
If you can maintain a healthy meal schedule, you will be less likely to experience hunger and cravings throughout the day. Skipping meals often results in low blood sugar, which can lead to cravings or just mindless eating. When this occurs, you’re more likely to gain weight. Maintain your eating schedule so you can keep your blood sugar levels under control, and keep cravings away.
Plan for at least a snack every 3 hours or so. Keep the grab and go handy. Veggie sticks with peanut butter cups, P3 packs (nuts, cheese, meat), DotFit snack bars, muffin size egg bites (check Pinterest for great recipes).
3. Choose Your Foods Wisely
If you do find yourself binge eating due to stress, then choosing the right foods could go a long way to keeping the weight off. Instead of choosing high-calorie foods, opt for fruits and vegetables, to satisfy your sweet tooth, without packing in the calories. Focus on higher protein and fiber foods. These will provide your body some needed nutrients and keep you feeling full longer to help keep the perceived hunger and unnecessary calorie intake at a minimum.
Keep healthy foods on hand, and junk food out. Do a refrigerator sweep. Clear out anything that doesn’t support your health. And restock with quality choices. Check the snack recommendations in #2 above.
4. Exercise
Get in a workout of any kind. This helps clear your head, release stress from your body, and distract your mind from food.
If your workout is intense it can help reduce stress physically. If it’s calming like yoga it can be soothing and relaxing mentally and physically. Regardless of what you choose, it will help re-center your mind away from food and support you holistically in a positive way.
Although the holidays are notorious for creating stress, which often leads to stress eating, it can happen all year long. And stress eating can and likely will move you back when it comes to your goals. Don’t let stress eating ruin your results. Keep these tips in mind during the holiday season—or any time you feel like the stress is too much and you’re looking for a tasty treat.
