Ways To Avoid Stress-eating, Overeating, And Compulsive Eating

Everyone who has weight issues has already thought of dieting. But why is it so hard? Every time you tell yourself, “I’m going to work out on Monday” or “I’m not going to eat carbs from now on,” but you end up having the same story every week. It’s the same old you looking in the mirror and having hopeful thoughts of wearing the same dress that Victoria Secret model is wearing.

source: breakingmuscle.com

We live in a busy world that makes us forget about dieting. No matter how determined we are in losing weight, there are times when something will come up and will make us say “Okay, just this once.” Eating more than we need and more often than we have to is called stress-eating, also called overeating or compulsive eating.

In this case, it is helpful to identify the negative beliefs, often formed in childhood, that are fueling the behavior. These might include, “I don’t deserve to succeed,” “I can’t win,” or “I’m a loser.” — Teresa Trower, LMHC

Maybe if we eliminate the habits of munching on sweets and junk foods, we will see a significant change in our weight as well. After all, eating our favorite snacks more often than we should is one of the main reasons we gain weight.

What Are the Ways We Can Stop Stress-eating, Overeating, Or compulsive Eating?

  1. Avoid buying low-nutrition snacks like chips, ice cream, doughnut, cake, or mainly all your favorites.
  1. Fill your fridge with nutritious foods like fruits and vegetables. Instead of chewing on some pizza on your movie night, try eating some grapes instead. They are bite-sized, healthy, and will help you lose weight.
  1. Avoid buying from a gasoline station or drugstore where they would place tempting foods near the cashier, making you add some more in your bag and more pounds in your weight.

We need to remember that the fact that ultra-processed foods are associated with obesity, cardiovascular disease, and cancer doesn’t mean that they are the cause of them.  Association doesn’t mean causation. — Chris Gilbert, M.D., Ph.D.

  1. Create a meal plan for the whole week. Avoid surprise meals which would likely include pizza, burger, sodas, and more.
  1. Buy nuts in their shell. They’re ideal for your stress-eating because you’ll be eating for quite some time without really eating much.
  1. Drink more water. Drink one glass half hour before a meal to prevent you from overeating. Also, drink water before bedtime to avoid any thoughts of having that midnight cheat.
  1. To avoid overeating, never eat in a bag or a box. Place your food on a medium-sized plate where you could see how much you are eating.
  1. Whenever you feel like eating compulsively, drink tea, water, or something refreshing without sugar instead. Sip slowly to satisfy your mind.
  1. Chew your food slowly and avoid talking. Also, stop eating when you already feel full.
  1. Dine in a restaurant where they serve healthy and satisfying food. Always add soup to your meal so that you can eat a bowl before the main course. Avoid eating fast foods.
source: wjhg.com

Care less about what you assume others think of you. Trust me, they are way too preoccupied thinking about themselves to give your appearance more than a passing thought. —  Nicole S. Urdang, MS, NCC, DHM

Some mental health disorders like anxiety and depression cause stress-eating, overeating, or compulsive eating, so it is best to determine if these contribute to your weight gain. Sometimes, all it takes is a clear head to focus on your weight goals. To get that clear head, you can talk with specialists at BetterHelp. They can help you have a positive mindset and also, push you to move towards your goals in life. Read this review to know more.