With many wanting to lose fat to be trimmer, eating when we do not physically need food works against the look and feel we desire. The challenge is food is readily available, and stress or anxiety can have us reach for foods that are high in sugar, fat, or salt to cope. There is a sensation of pleasure, however it is typically followed with not feeling good. Worse, the influx of insulin to deal with the sugar rush follows with a crash and a hunger for more. Exercise can be a better means to discharge stress! Here are some good habits to avoid stress eating by good self-care.
Eat more plants. Proper nutrition can help people avoid 80% of chronic diseases, and help a person feel more energic and more calm. Our bodies need 9-13 cups of fruits and vegetables of all kinds every day. Eating whole food is physically more satiating than processed. Prepare for the hungries by having cut up veggies in mason jars in the refrigerator, a ready made dip, and plenty of fruit for healthy snacks. When tempted to eat junk, read the label, no one wants to burden the body with chemical and artificial flavoring or coloring. Have a favorite plant packed smoothie* recipe for breakfast, and have salads be a part of your evening meal.
Stay hydrated. By the time we are feeling thirsty, we are in a dehydration crisis. Challenge yourself to drink the water that our bodies need for optimal operation. The key word is water, nothing else can be substituted. A good habit is a glass of water after using the restroom, and a good measurement is urine should be pale. The majority of people find this tip effective in helping with weight loss.
Move. There are many benefits to exercise: it elevates mood, builds muscles, increases bone density, stimulates the brain to name a few. The good news is, even a couple of 15 minutes of elevated activity during the day is helpful. There are apps for smartphones that can report steps taken in your day (go for at least 7000).
Be Mindful of Emotional Needs. We may know we are not in control, but we still have expectations that can have us feel frustrated when things do not go as planned, or when others are not containing their own stress. Reacting by eating “comfort foods” adds stress to the body! Rather, practice resilience by taking some time to acknowledge and soothe the feelings, take deep breaths, journal, talk to a friend, pray, or take a walk in nature.
Start a bedtime routine around 9PM. We need 7-8 hours of sleep a night. When we short our self the sleep we need it will have the body mistaking the stress of being tired with being hungry. Important repair and restoration functions occurs only when we are in deep sleep. The hours asleep before midnight do more good in combating aging! Turn off digital devices an hour before bed, and develop a habit of gathering thoughts of what you were grateful about your day in a journal, read, pray and slide into slumber.
Join an online community for encouragement and support. Change can be challenging for we are creatures of habit! So many have let go of their New Year’s Resolutions because they were trying to do it on their own. We have formed an online private Facebook page for those who want to look better and feel better through building healthy lifestyle habits. We lead a monthly Shred10, its ten days of focusing on the why for the critical healthy habits, benefits, tips, and recipes to facilitate providing a gentle detox. You can be a part of having a national campaign to help people gain and stack good habits. If you want to check it out, ask Janet. It’s more fun to have buddies on your better health and self-care journey!
Rejoice in hope, be patient in tribulation, be constant in prayer. Romans 12:12
* This is an affiliate link. If you purchase through my link, I receive a small commission and you will get my support, but it will not affect your purchase price. I only recommend what I have researched, love and what I use and recommend to all my friends.
Home Improvements for a Better Life
Do You Have Enough Attic Insulation?
Gluten-Free Thumbprint Cookies
SINCE 1979