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Health and Fitness News

Ending the Cycle of Stress Eating

Emotional eating is a major cause of weight gain. Here’s how to end it.

COVID-19, political unrest, and financial difficulties. No matter how you look at it, the past year has been tough. If you’re like a lot of people, you’ve felt the stress. And maybe you let it lead you to eating the wrong foods.

Eating can be a way to disconnect, distract, and comfort yourself when you’re feeling anxious. If you’ve noticed your clothes fitting tighter than usual, stress may be to blame. How does it work? Cortisol, the stress hormone, increases your appetite. But it doesn’t end there. When stress keeps you up at night, you’re more likely to be hungry and reach for junk food the next day. Additionally, stress, worry, and anxiety overwhelm your mind so you lose focus on making healthy choices.

So how can you keep stress from getting the best of you and sabotaging your weight-loss efforts? With half a dozen health tips.

Before Each Bite

As you open the fridge or look in the pantry for a snack, pause and think about what you’re doing. Start with your hunger cues. Are you truly hungry or would a glass of water tide you over? Second, evaluate your emotions. Are feelings of stress and anxiety triggering your cravings for a snack? If you determine you’re truly hungry and not just eating to feed emotions, pause for a moment to decide if your food choice is a healthy option. Staying mindful with these questions is a great way to avoid stress eating.

Keep It out of the House

Cookies, chips, and candy aren’t nearly as tempting when they’re miles down the road on grocery store shelves. Put them two feet away in the kitchen cabinets, however, and they’re a lot harder to resist. You know what foods you crave when you’re stressed. Don’t play games with them. Keep them out of your house or at least out of sight. Also, don’t go grocery shopping when your stress level is high. That opens the door wide for bad decisions.

Move More

One of the best ways to combat stress and emotional eating is with regular exercise. If you’re unable to get to the gym, take a walk around the neighborhood, do a workout on YouTube, or do some bodyweight exercises in the living room. Find an exercise you enjoy and make it part of your everyday routine. Then get in the gym with your trainer as soon and as often as possible.

Stick to a Schedule

The pandemic may have changed your daily routine, but as much as possible, stick to a meal and sleep routine. Why? Because your body and metabolism function best on a schedule. So plan to eat your meals at set times each day. If you need a snack or two to get you through the day, eat them around the same time each day. When a craving hits, remind yourself that it’s not time for food. Then drink a glass of water and get back to life.

Write It Down

A proven trick to lose weight and control stress eating is by keeping a food diary. Either with pen and paper or an app on your phone, write down when you eat, what you eat, and what emotions you have before you eat. Seeing patterns of emotional eating can help you recognize and avoid triggers. You may also think twice before snacking when you know you have to write it down.

Drink Enough

Dehydration can affect your mood, energy level, and can even cause you to feel hungry. Make an effort to drink enough throughout the day. Keep a water bottle nearby and drink a full glass of water before and during each meal.

About Training with Mr. America
About my programs: Mr. America Jason Kozma's Personal Training is a triple threat of body shaping weight workouts, precision fat-loss cardio and holistic nutrition using regular foods. Using his system, you can radically upgrade your fitness, health appearance and self-confidence. Clients routinely shed 20 pounds of body fat in eight weeks or less, increase their strength and flexibility, and achieve extreme cardiovascular fitness.

Even if you've never had success losing fat or gaining muscle before, my individually tailored program will work for you! Call now at (310) 772-5105 and find out how quickly you can get in the best shape of your life!

Visit Jason's website at www.LApersonaltraining.com​ !