How to stop stress eating

[YesICan13]

I'm feeling very stressed lately due to some problems with my boss, traveling home for holidays and the new business I started with my boyfriend.

Stress always makes me eat more, especially snacks, which I recently stopped doing. I was really proud of my self for it but I don't feel like I can sustain it any longer :/.

I try to find strength and motivation but it's too difficult and food seems to be much more tempting than looking good on holidays at the beach and in front of my family and friends there.

Really don't know how to resist and continue on the good path, any advice would be helpful :(.

I don't want to get in the same yo-yo circle again, I'm very close to my goal weight and body fat. I lost ~600g fat in the past two weeks and don't want to put any weight/fat back.

[PippiRuns 6kg Restart Jan 2025]

I think we all recognise that feeling, YesICan13, at least I know I do.

Perhaps it helps to think of the bigger picture. You are not maintaining a healthy weight just to look good on holidays in front of family and friends at the beach. You are doing it to stay healthy and ultimately alive many years to come! That goal surely trumps snacking.

And in my experience, snacking isn’t really a very good stress reliever. Exercise, on the other hand, is. I won't make your stress disappear, but it will reduce some of the stress hormones in your body. Don’t exert yourself. Do something gentle.

Be good to yourself 🤗

[YesICan13 Healthy BMI in reply to PippiRuns]

Thanks for the good advice 🙌 will try to replace the snacks with a nice ab workout today

[Hidden]

It’s hard to break a habit a stress ate past 3 days stopped at 3 places got terrible food lol. Now heartburn. I do this from time to time. I’m not overweight but I’m flabby. I’m stressed from acid reflux if I can curb my first morning killers I do much better. Maybe reach for a big glass of ice water drink it and also splash cold water on your face. It calms you outta stress also deep humming. You want relief now. Smooth yourself with the techniques that work for you .. something good. Some people go to the gym. For a good reason. Some people go fir a drive or a park with music... I too need to engage in healthier habits at these times. Being bad feels good sometimes .. till it turns bad lol

[YesICan13 Healthy BMI in reply to Hidden]

Thanks for the advice, I know all these coping strategies and yet when it comes the right time to do them I chose the easy way and start eating.

I realise it's because I'm really stressed but don't know the exact reason or how to fight it :(.

Good luck with not overeating, maybe you do it because of stress/anxiety too? There's always an underlying reason.

[Hidden in reply to YesICan13]

I do it from stress anxiety I have acid refkux & the meds in too give me gas bloating I’m anxious more than usual. It pisses me off. Gets worse. Failing lately too just trying to not as much.

[YesICan13 Healthy BMI in reply to Hidden]

I know it's hard and it looks bad right now but you can turn it around! Even if you only skip one snacking session (especially in the evening) you will see the results.

Every time I don't eat after dinner I wake up with a nice flatter belly and it makes my whole day happier

Good luck!

[Hidden in reply to YesICan13]

Ok. I ate late last night I’m paying for it dearly today you’re right. I have too. It’s severe. Even on meds

[YesICan13 Healthy BMI in reply to Hidden]

So sorry to hear that What did you eat, maybe you need to exclude the foods that irritate your stomach.

This week I also ate after dinner but only 30g quark with a teaspoon of raw honey, and I eat smaller portions during the day so I manage to stay in my daily calorie allowance. I even managed to drop a few more grams, because I stayed below 1300kcal a day.

So maybe you should do the same. You don't have to fit in a certain frame. If eating later in the evening makes you feel good just rearrange your day so you can fit it into it. I eat slightly smaller breakfast, dinner & lunch and try to not eat anything else at work, so when I get home I eat dinner and 2hrs later a small snack, it works very well.

Also, I stopped eating fruit - I was overeating huge amounts of it and once I cut all this sugar out of my diet it really made a difference. Not only with losing a few grams but also with bloating and gas.

Don't give up, I hope your acid reflux is gone soon and you'll manage to rearange your food so you can snack in the evening

P.S. I heard that ginger helps fight it?

[2718281]

YesICan13, as others have said, it's really hard to break an habit... What worked for me was to (1) not give up all at once, I started with avoiding snack only after dinner, then certain days a week, then having them only one day a week... (2) change the way I think about snacks, don't feel guilty when I enjoy one, but truly enjoy the snack when I have it

[YesICan13 Healthy BMI in reply to 2718281]

Thanks, will work on that

[Missionwoman in reply to 2718281]

I agree with that. At the moment I have a small packet of crisps on the coffee table in front of me but I think I'll put them in the cupboard and choose something else. It's within my calories but I may have half tonight and half tomorrow. I'm trying to train myself not to comfort eat because stress passes so I should pass on the snacks. It's not easy when under pressure and we can but try. I am leaving the crisps nearby and waiting so I can make a conscious decision. Counting calories is definitely what is working for me as it certainly makes me think about what I would want to include.

[2718281 in reply to Missionwoman]

Counting calories was also a great help for me, but not because of the number itself, just because it makes me much more aware of what/when/why I eat and has helped me identify what I could improve

[Missionwoman in reply to 2718281]

That's exactly what I am finding and if someone had said to me it would make a difference I probably wouldn't have believed them. I would also have felt it was too much trouble but I'm not finding that. I have printed off the NHS 12 week weight loss plan and so that I would be motivated I sent an email to my GP surgery to advise. I plan to visit my GP in 12 weeks. She didn't suggest I lose weight as many would but I volunteered.

[YesICan13 Healthy BMI in reply to Missionwoman]

I do the same and it works for the same reasons... conscious decisions. I would definitely put it away, why have a few crisps with lots of calories that will only bring fat to your body when you can have a nice fruit with fibre, vitamins, antioxidants etc.

[Missionwoman]

I had the crisps but it was a small pack and it has satisfied me to the extent that I realise it will not be happening again. I didn't buy them but my husband brought them in from his car when he was going out and told me they were within my calorie allowance for the day. He has been helpful and encouraging so that was a surprise. We have a lot of stuff in the freezer and fridge as we had grandchildren staying. I have managed not to be tempted and that is quite a hurdle for me. I think it proves that I am motivated and as we're not in to winter I am expecting to be well in to the groove before the cold weather.

[YesICan13 Healthy BMI in reply to Missionwoman]

Oh that's really sweet of him, your partner's support is crucial for good results and if you really wanted it and enjoyed it, why not! Well done on staying away from all the sweets, keep it up!

[Missionwoman]

Thank you for the encouragement. 😊