Some people cannot swallow anything in stressful situations, others react to stress by overeating. If you also eat home troubles, conflicts at work - break with bad eating habits. By eating, you will not solve the problem, but another cause of stress will arise - being overweight. To prevent stress causing you to gain weight, maintain a he althy diet and use other stress-relieving methods.
Stressis the worst enemy of a slim figure. When you are in suspense, you reach for anything - a bar, pizza, sausage. You don't even wonder if you're hungry (and you're not!). Under stress, the body increases the level of cortisol, a hormone that promotes fat storage, and problems with sleep arise. So you are tired, your body is demanding energy. You provide him with more than he needs.
What to do in order not to "eat" stress - 8 most important rules
- Before you reach for food, think about why you are doing this.Are you nervous, sad, excited? Do you want to give yourself a reward, impose a pen alty? Not the way! Better close the fridge and take a walk, listen to your favorite music, view vacation pictures or take 10 deep breaths in and out.
- Eating is supposed to be a pleasure in itself, but not a reward or compensation.Always eat at the table, choose the tableware carefully, and keep the dishes attractive. Eat slowly, savor every bite.
- To combat stress, use foods rich in magnesium:dark chocolate, almonds, hazelnuts, lentils, peas, whole grain bread. Drink mineral water rich in this element (eg Muszynianka, Piwniczanka). Avoid coffee - too much drinking will flush out magnesium.
- Eat wholemeal, sprouts, green and legume vegetables- they are rich in B vitamins that take care of the nervous system.
- Eat sea fish at least once a week.The omega-3 fatty acids contained in them, stimulating the production of serotonin, improve your mood.
- Get a good night's sleep.Insomnia has been shown to affect weight gain. Eat your last meal 2.5-3 hours before going to bed.
- To save calories, use smart substitutes(e.g. crispbread instead of white, poultry instead of pork, and rice wafflesinstead of bun).
- Try aromatherapy- aromatic fireplaces or a bath with aromatic oils (lavender, rosemary) will soothe and calm you down.
Yoga - a great form of activity for stress eaters
Yoga is an excellent form of activity for people who eat stress. It relaxes and relieves muscle tension. It can be practiced at home (with the help of DVDs, manuals). When stress is the cause of gastric discomfort, drink herbal teas (e.g. lemon balm).
If you have a hard day, please yourself, but not a culinary one - go to the cinema for a romantic comedy or get yourself a new blouse, even one size smaller - you will lose weight soon.
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Sample menu for stressed people - 1200 kcal
Breakfast 330 kcal
- muesli with fresh fruit, a few walnuts and sunflower seeds
- a small packet of natural yoghurt (120 ml)
2nd breakfast 100 kcal
- 3 oatmeal cookies
300 kcal dinner
- wholemeal pasta salad (50 g) with tuna (half a can), a small tomato, seasoned with lemon juice and a teaspoon of olive oil, s alt, pepper and greens (dill, chives or parsley)
tea 220 kcal
- banana
- carrot juice (200 ml)
dinner 250 kcal
- lean sausage (5 dag)
- lettuce
- pepper
- 2 slices of whole wheat bread
- vegetable juice (200 ml)