How to manage Stress Eating - Group Talk - week Commencing 26th August 2024

What is stress? Simply stress is a natural response to feeling threatened or under pressure, these feelings tend to occur in situations we feel out of control and unable to cope. Stress can occur from feeling under pressure at work, or when questioning what to do with ones future or simply worrying about completing a job list of to do's.

When we are under stress our bodies release the hormone Adrenaline into the bloodstream. This prepares our body for a 'flight or flight' response. This was once a critical response for our hunter gatherer ancestors to stay alive, but now stress can be damaging to our health long term. Stress in small doses motivates us to push forward through our concerns and pain, however constant stress can put our bodies into indefinite 'fight or flight. Constant stress can affect our overall health and well-being i.e. body, relationships, mood, mental and physical exhaustion often leading to us to become burnt out.

When stressed our bodies also release the hormone Cortisol, if cortisol levels are raised for extended periods of time, this can lead to increased food consumption, fat storage and weight gai. Taking comfort in food during times of stress is a natural reaction, overeating regularly can adversely affect your health and in fact increase your stress levels, so to prevent overeating take time to;

Practice self reflection - why are you eating, are you stressed or emotional, pause, evaluate and redirect from overeating; this isn't always easy and needs you to practice self-compassion.
Don't buy high calorie foods i.e. UPF's that encourage overeating choose healthy snacks.
Focus on regular meal times so you can recognise easier stress snacking/eating.
Remember no food is off limits we can enjoy all foods in moderation, as restriction can lead to craving and then overeating.
Cook foods that entice and excite your tastebuds so not to become bored or fixated on foods.
Always practice eating mindfully so always present and aware of the foods you are enriching your life with.
track, weigh and measure knowing portion size is key to being within your deficit.
Focus on your Macro nutrients fibre and protein that both allow us to feel fuller for longer.

There are lots of ways to cope/manage stress, and the first is to learn to identify the signs and symptoms of stress sooner within yourself those around you;