stress eating is the desire to eat when stressed even though you are not really hungry. For some people, eating is a way to relieve stress. Although it looks harmless, stress eating can cause health problems, especially if it causes obesity.
When you are stressed, your body releases a stress hormone called cortisol. When the amount of this hormone increases, the body will experience various effects, one of which is an increase in appetite and hunger.
In addition, there are some people who unknowingly make the habit of overeating as a psychological response to stress.
Well, to people who have habits stress eatingBoth of these things will encourage them to overeat when they are facing certain stress or emotions, such as anger, disappointment, and sadness.
The type of food chosen is usually not considered for calorie and nutritional intake, for example fried foods, cakes, ready-to-eat foods, to packaged or processed foods.
Danger Stress Eating and the signs
If left too often, this habit can make the body get too many calories, so that weight is difficult to control. Not only that, unhealthy eating patterns because stress eating can also increase the risk of various diseases, such as obesity, diabetes, and hypertension.
Here are some signs that indicate that you are experiencing stress eating:
- Feeling like eating even though you're not hungry, especially when you're anxious, stressed, or have a lot of thoughts
- Craving certain foods when you are stressed, for example, always wanting to eat chocolate or ice cream when you are feeling stressed.
- Feeling like eating because there's nothing else to do
- Feeling that eating can make you feel better
In some people, stress eating can also be a trigger for an eating disorder called binge eating disorder. When a person is obese or overweight due to binge eating disorder, they can also be at risk of being bullied or fat shaming.
How to overcome Stress Eating
If you have a tendency stress eating, try to stop this habit before health problems appear. There are several ways that can be done to overcome stress eating, that is:
1. Find stressors and their solutions
To overcome stress eating, The first thing you should do is identify the stressors you are experiencing. If necessary, try to write down what causes the stress and what you often do during stress, including what foods you often eat when you are stressed. stress eating.
Once you know your stressors, you can start looking for solutions. For example, if your stress is caused by problems with your partner, you can try sharing the problem with people you trust or communicating with your partner. That way, your stress level can decrease and stress eating can be avoided.
2. Eat nutritious food
Instead of eating unhealthy foods, such as sugary and fatty foods, try to eat nutrient-dense and low-calorie foods when stress eating is hitting.
If you have been consuming unhealthy foods, try choosing more nutritious foods, such as foods high in fiber, protein, and healthy fats, such as nuts, fruits, yogurt, or eggs. Eat in small portions slowly and wait until the body feels full, so that the incoming calorie intake is not excessive.
3. Set a meal schedule
You also need to set a meal schedule to cope stress eating, For example, the consumption of the main meal 3 times a day is interspersed with 2 snacks. When it's set, try to stick to the eating schedule, even if you're stressed.
Over time you will get used to eating only at the right time, so that your appetite can be more controlled and the urge to eat stress eating can also be reduced.
4. Sports
Exercising can reduce levels of stress hormones in the body, such as cortisol and adrenaline. In addition, exercise can also trigger the production of endorphins, hormones that improve mood and deal with stress.
Therefore, if you exercise regularly, the stress you experience can be managed properly and you can avoid risks stress eating. Exercise is also important to prevent the accumulation of excess calories that will lead to weight gain.
In addition to some of the ways above, you can also try relaxation techniques, such as meditation, listening to music, or playing games for a while when stressed.
Also avoid watching culinary shows or looking at photos of food that can be appetizing, as this can encourage you to get back into a habit stress eating.
If you have trouble stopping stress eating or already have health problems due to these habits, such as obesity or diabetes, consult a doctor or psychologist to find the best way to overcome them.
