Stress, which is one of the most common psychological problems of recent times, sometimes pressures you, sometimes motivates you in the best way and sometimes ensures you to be safe in the most dangerous moments. Before stress becomes overwhelming, it is necessary to know what is stress.
It is very important to understand the symptoms of stress without harming your overall mood and relationships or causing some mental and physical health problems. Regardless of the reason, it may be in your hands to recognize the causes of stress and reduce its harmful effects and improve your quality of life.
While trying to relax by eating during stress times is a normal reaction, overeating regularly can negatively affect your health and increase your stress and anxiety levels.
Eliminate Excess Calorie Foods
A jar of cookies or a bowl of colorful candies may look good on the counter, but this practice may cause you to overeat. Having foods that will attract you in mind may cause you to eat snacks and overeat even if you are not hungry. It can lead emotional nutrition.
Research shows that visual exposure to high-calorie foods stimulates the brain’s impulse control striatum region, which leads to increased appetite and overeating. For this reason, make sure to store the products such as sugar pastries, candies, chips, cookies, in the cabinets, which are out of sight.
Even if you are not hungry, there is no problem rewarding yourself with such products, but excessive consumption can harm your physical and mental health. Therefore, be careful to keep such excess calorie foods in your home as far away from your eyes. Otherwise, this will cause you to gain weight.
Take Control of Yourself
One of the best ways to prevent overeating is to understand why it happened. There are many reasons that can lead you to overeating, such as stress or boredom.
If you find yourself eating too often or eating too much in one sitting, stop for a minute and take care of yourself. It is important to first determine whether you are hungry and need food, or if you are eating for another reason. Pay special attention to whether you experience feelings such as stress, frustration, loneliness or anxiety before eating.
Stop and assess the situation will help you understand what is driving you to overeating and prevent future overeating. However, it is rarely easy to fight overeating, and you may want to seek professional help, especially if eating to an uncomfortable level and feeling embarrassed or guilty afterwards. These may be signs of an eating disorder.
Try to Create Healthy Meal Plans
Since you are staying at home, you do not need to change your normal eating order. If you eat three meals a day, you can continue this practice while working from home. The same is true if you consume two meals a day and some snacks.
While it is easy to disrupt the normal eating order when your daily plans are broken, it is important to maintain some normality when it comes to eating.
In order to get used to the new normal situation, you can try to adapt your eating order to yourself and this is OK. You should create a regular eating arrangement only in accordance with your individual needs and preferred eating times.
If the whole order is puzzled and you find yourself snacking frequently, create a plan with at least two full meals a day and follow it until your eating habits improve. In this plan, be sure to make a menu that includes as much healthy food as possible. In the meantime, you can protect yourself from this overeating situation by giving yourself small prizes.
At the same time, one of the most important nutritional rules to be followed to prevent overeating is not to leave your body without food. Sometimes, cutting the food intake too much and consuming too few calories can cause high calorie consumption and overeating. This is definitely a situation we don’t want. This will make you worse and eat more.
Following a very strict diet and leaving yourself without food is not a good idea, especially during stressful times.
Research shows that restrictive diets are not only ineffective in long-term weight loss, but also physical and mental damage and increase stress levels.
Drink Lots of Water
Staying home gives you more time to focus on healthy habits, including drinking enough fluids. Drinking the right amount of fluid is important for general health and can help stress overeating.
In addition, drinking plenty of water does not only benefit but also helps calm your hunger. It also helps you stay away from junk food.
Research has discovered a link between chronic thirst and an increased risk of obesity. In addition, being dehydrated affects mood, attention level and energy levels, which can affect eating habits.
To fight thirst, add a few slices of fresh fruit to add flavor to your water. In this way, you can drink more water during the day without adding much sugar or calories to your diet.
Try To Do Sports
Staying at home causes your activity levels to decrease, resulting in frequentness, stress and frequent snacks. The more immobile you are, the more food you start to be intertwined with.
In this case, it will definitely affect you negatively. Create some time for daily physical activities to combat this.If you feel bad because your gym is closed, open sports videos at home or walk in quiet places during free hours.
Researches appear that physical activity can improve mood and reduce stress, which can reduce stress-induced eating.
Avoid Getting Bored
If you find yourself having too much free time at once, you can easily start getting bored after doing what you have to do during the day.
However, you can prevent boredom by using the free time correctly. Everybody has new hobbies or projects that they always want to try, which they can’t handle because of their occupation.
Now is a good time to acquire a new talent, to improve a home project, to organize the living space, to study or to start a new hobby.
Learning something new or starting a project not only prevents frustration but also makes you feel more successful and less stressed.
Prefer Nutritious Foods
Filling your kitchen with hearty, nutrient-dense foods is not only good for general health, but also fights with the tendency to eat too tasty foods with stress.
For example, filling your locker in a healthy way instead of foods with empty calories such as candy, chips and cola prevents you from consuming unhealthy options.
Saturating foods are those with high levels of protein, fiber and healthy fat. Nuts, kernels, avocados, legumes and eggs are some examples of nutritious, satisfying foods that can feed you and prevent overeating.
Capture the Moment
There are many distractions in modern life. From smartphones to televisions to social media, technology makes you skip everyday life.
Watching your favorite TV series can keep your mind away from stressful events, but staying away from distractions while eating or snacking is important, especially if you often eat too much.
If you are used to eating while watching TV, using a phone or computer, eat in a less distracting environment. Just try to focus on your food and focus on feelings of satiety and hunger.
Capturing the moment while eating can help prevent overeating, and your awareness of eating patterns and food intake increases.
Mindful eating habits are an excellent tool to raise awareness of your eating habits.