5 tips to stop stress eating: How to get rid of the habit of eating whenever you feel stressed

In fact, many people think eating is an effective solution to temporarily reduce stress, especially at a time when the condition is so common.

Even without direct contact with external stressors, people can still face stress. Working, eating at home and entertaining at home 100% accidentally create a life full of pressure. Moreover, anxiety and fear are unavoidable during the current COVID-19 pandemic.

In fact, many people choose to go to the kitchen more often and see eating as an effective solution to reduce stress momentarily. If you eat every time you are stressed, your health will suffer significantly.

Alissa Rumsey, a dietitian and head of the Alissa Rumsey Nutrition and Wellness Association in New York City, said most people choose to consume sugary foods like chocolate, ice cream and cookies when they need to regain the mood. Despite their great taste, these junk foods will increase the amount of glucose, sodium, saturated fat that are harmful to your heart and adversely affect your health.

So, if you are facing stress and need to control stress eating, please refer to the following simple tips.

5 tips to overcome stress eating Determine whether you are really hungry or not

One of the top things to control your cravings is to determine whether you are truly hungry or not. If all comes from stress, you will find an easier solution to this situation. Talking with friends, taking a walk or taking a bath can help you to control your mood very effectively.

Rate your hunger on a scale, 0 is normal, -5 is very hungry and 5 is extremely full. People should only eat when their hunger level is about -2 or -3 and feel empty in their stomachs. In other words, consume food for your body's needs instead of reducing stress.

Avoid distractions

Pay attention to the process of consuming food, instead of eating in a hurry and not caring about the amount of food.

Do not lose focus when eating because this habit will affect your food consumption. Eating slowly chews carefully and creates feelings of fullness and contributes to portion control. Therefore, do not hesitate to turn off the TV, put down the phone and close the lid of the laptop when eating.

According to Ashley Barrient, a dietician and medical doctor at Northwestern Memorial Hospital, pay attention to the food consumption process, instead of eating in a hurry and not caring about the amount of food.

Eat slowly

As Keri Gans, New York physician, nutrition consultant and author of The Small Change Diet points out, people should take at least 20-30 minutes to complete a main meal of the day, 10-20 minutes with a light meal. Chew food slowly and thoroughly, instead of trying to chew and swallow as quickly as possible. This habit can help control food intake effectively.

Everyone should spend at least 20-30 minutes to complete a main meal of the day, 10-20 minutes with a light meal.

Feel with every senses

Eating is an experience of feelings. This action affects not only the taste but also other senses, including sight, smell, and hearing.

According to Reshmi Srinath, a dietician and associate professor at Icahn School of Medicine in Mount Sinai, if you pay attention to these factors at every meal, you will experience new things when consuming food. Feel the aroma, color, and taste of the dish and even hear the sound coming from your mouth when chewing food.

Paying attention to all aspects of a dish will help you truly enjoy the new experience and feel fuller after a meal.

Eating is the experience of feeling. This action affects not only the taste but also other senses, including sight, smell, and hearing.

Control hunger

When eating, you should constantly evaluate whether you are full. Stop eating when you feel about 80% full, instead of eating until your stomach is full.

These tips to control cravings can help people stay away from food consumption habits when feeling stressed or anxious. At the same time, they also help you experience a new and healthy way to eat and drink.

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