A busy shift, a fight with a friend, or voluntary overtime often has firefighters reaching for something salty or sweet to calm their nerves. Regular stress eating can derail a weight loss goal and often makes the situation feel worse. While not every stress eating episode is avoidable, these seven strategies can help.
- Move
A short 15-minute walk can do wonders for your brain and body. Jump on the treadmill before grabbing a snack and see if it breaks the habit. It won't work every time, but disconnecting stress from food as often as possible adds up.
- Be Mindful
Try a short yoga video or a 3-minute meditation on an app like Headspace. Taking a moment to breathe can calm your mind before it reaches for food.
- Call a Friend
Friends and family are often willing to help talk you through a stressful situation. Schedule a hike, walk, or water activity like kayaking or paddleboarding. Just bring healthy snacks for long outings.
- Keep Tempting Foods Out of Sight
If certain foods are easy to overeat, keep them out of the house or stash them in a cabinet at the station. Out of sight, out of mind.
- Focus on a Hobby
Completing a puzzle, painting, playing music, or reading can reduce stress without involving food.
- Track Emotions in Your Food Diary
If you log your food, note how you're feeling and why in the notes section of MyFitnessPal. Recognizing patterns and triggers can help prevent future bouts of stress eating.
- Try Healthier Versions of Comfort Foods
Instead of cutting out your favorites entirely, find a healthier version. Skinnytaste.com is a great resource for lighter takes on classic comfort meals.
If you ever feel a complete loss of control when stress eating, consider talking to a behavioral health therapist. Anxiety, depression, PTSD, and ADHD can all impact healthy eating habits. Contact your county's EAP program for counseling recommendations.