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How To Overcome Stress Eating

If you’re an emotional eater, you may find yourself eating to deal with  emotions, using food as a reward when you’re happy, and craving sweets or unhealthy snacks when stressed. (Don’t worry; you’re not alone!) Sometimes we don’t even realize we indulged while dealing with our feelings until long after.
I am in the process of becoming a certified Portion Fix Coach and I’m loving all of the education I’ve been able to soak in .  I’m going to be hosting an exclusive portion fix private nutrition course for those who want to dive deep and focus on overcoming food addiction. We’re going  to focus on learning a lot about portion control and balanced macronutrients. Most importantly, we’re going to dive deep and learn just how sustainable living a clean eating lifestyle really is! We have been taught to reward ourselves with food in many ways and it can definitely be turned around. We aren’t born with these habits . Habits are learned and they take time to overcome. This will be a course that’s going to teach you tools and strategies on how you can overcome some of your habits too.
The following ideas can help you to cut down emotional eating and develop healthier eating habits—even when stressed!

First: Awareness Is Key

I’m mentioning this first because awareness can be the most powerful aspect of change here, even though the other strategies listed are highly effective as well. Reading this post is a great first step in awareness; you clearly know that this is an issue to explore, and you’re educating yourself. Now, becoming more aware of how the problem plays out personally for you is the next step.
Emotional eating is sometimes called “mindless eating” because we often don’t think about what we’re doing, and let our unconscious habits or drives take over. (Mindful eating—more on this later—can be helpful here, and involves awareness as you eat.) But before you can put mindful eating into practice, being aware of how you feel right before you eat is vital. The trick is to be more aware of why you’re eating when you eat. One way to check-in with yourself is to maintain a food journal, either in physical journal form or as an app you can install on your phone.
If you have to log what you eat right before you eat it, you may realize you’re eating for the wrong reasons, and can then move onto another approach to deal with your feelings. Once you break the habit of mindlessly reaching for food, it becomes easier to put the next list of techniques into place.

Find Relaxation Techniques

When you’re under stress, your body is likely producing higher levels of cortisol, a stress hormone that tends to make people crave sweet and salty food—the stuff that’s generally not good for us. If you’re experiencing stress on a regular basis and aren’t finding ways to relax your body relatively quickly, cortisol could be creating these cravings, as well as contributing to other health problems. The following stress relievers for busy people can help, you can create a simple stress management plan, or you can find stress relievers that fit with your specific situation.

Cope in Healthy Ways

Many people use food to deal with uncomfortable emotions like anger, frustration , fear, stress, and other feelings. While we do need food to survive, there are healthier ways to cope with emotions.

” You are allowed to be both a masterpiece and a work in progress, simultaneously. ” – Sophia Bush 
  •  Start A Morning Routine . I know it sounds cheesy but even the busiest of people practice a morning growth routine for themselves. Start small if you’re not a morning person. The first book I ever read that changed my mind about the mornings is called The Miracle Morning by Hal Elrod. The principles he shares has changed my life in many ways. If you’re not waking up and expressing gratitude and being in tune with how you’re feeling, you’re day is going to be a lot more likely to take over . When you wake up and win your morning, you have a lot more clarity and better intentions for the day. Writing down your thoughts and fueling your brain with positivity really starts to rewire your thought patterns. It all begins with a positive mindset.
  • Talk To A Friend. Social support goes a long way. My accountability groups are a great way to seek support and a sense of community. When you have friends on this journey with you, it really does offer that extra support too. You can phone a friend and choose to phone them when you can feel the cravings coming on.
  • Start A Journal. Start documenting how you’re feeling and focus on sharing your own journey through this on paper. When you put your thoughts to pen and paper, amazing things happen. Focus on progress and not perfection . Most importantly, reflect and always aim to be better than you were yesterday.
 Face Your Problems
If you’re using food to muffle your feelings in a difficult relationship, try assertiveness instead. If food is your only treat at a job you hate, try techniques for finding satisfaction at your job, or get a different one. Cut down on the stress in your life and you won’t need food to help you cope. Easier said than done, but a lot of times we tend to create unnecessary stress in our lives too. Focus on what you can change. Don’t spend time dwelling on what was or what has happened . Instead, focus on what you can learn from the situation.
Try Healthy Alternatives
If these techniques don’t help to slowly eliminate your emotional eating urges, go ahead and indulge—but use healthier options. Drink Perrier instead of soda; munch on veggies or healthy snacks instead of chips; savor one small piece of dark chocolate instead of binging on a whole chocolate muffin from the coffee shop (it’ll help you live longer). All of these things can be good for you, so you’ll still come out ahead without feeling completely deprived. You got this.

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