Research suggests that chronic stress is linked to weight gain.  For many of us, when we’re under an immense amount of stress for an extended period of time,  we tend to crave comfort foods high in carbohydrates, which increase serotonin, the feel-good neurotransmitter.  Chronic stress also leads to an overproduction of cortisol in our bodies, which increases our cravings for foods high in fat and sugar. 

 

Eating in this way can set off a negative feedback loop in which you eat to manage your stress, which leads to weight gain, which leads to more stress, which leads to more cravings.

 

To help manage your cravings and make better food choices during times of high stress, try the following:

 

1)   Eat when you’re hungry, but not too hungry.  When we allow ourselves to get to the point of being “hangry,” not only do we become more irritable and unpleasant to be around, we also make poor food choices. When we’re too hungry, we’re more likely to give in to the fast-food stops on the way home from work.  Try to stave off “hanger” by taking high-protein, filling snacks, like nuts, to work with you and have them when you know you’re about to become really hungry.

 

2)   When you start to feel hungry, especially shortly after you had your last meal, try drinking water.  Sometimes thirst can be mistaken for feelings of hunger.

 

3)   Plan in advance as best you can.  Preparing meals and snacks for the week on the weekend may help.  If you don’t have time to prepare all meals for the week, perhaps you have time to do some of the prep work, like grocery shopping and chopping veggies. You’re more likely to make better choices when you plan in advance.

 

4)   When you have a snack craving, ask yourself, “Do I want this now?” before automatically reaching for the snack.  Sometimes, negative emotions, such as boredom, loneliness, or feelings of emptiness, can trigger hunger or cravings.  Stopping and asking yourself this question can help you get to the root of your hunger and find a more appropriate way (e.g., engaging in a creative activity or talking with a partner, friend, or family member) to meet your need. You can also try drinking water, in case you’re thirsty, rather than hungry.

 

5)   Practice mindful eating.  Eat with no other distractions, like TV. Focus on each bite and sensation as you eat.  Notice the colors, aromas, tastes, and textures of each bite before you place the food in your mouth and as you chew.  Notice the sensations you feel as you swallow.  Finally, notice how you feel after each bite before taking another bite.  Repeat this over and over again as you eat.

 

6)   Practice healthy ways to manage your stress. 

 

Being mindful of how you tend to eat in times of high stress and making the necessary changes to eat in a way that nourishes your brain and body can help to prevent unwanted weight gain and serious medical issues such as obesity, diabetes, and heart disease, all while increasing your quality of life.