Autumn Schultz
Autumn Schultz
Nutrition and lifestyle coach at Impact, helping you focus on one holistic habit at a time for a healthier lifestyle.

Muscatine Living

Over the last few years, we have felt more stressed and emotional than ever before. This has led to an increase in food and beverage consumption, leaving obesity forecasting at upwards of 50% by the year 2030. For reference, the obesity prevalence in 2017 was 41.9%.

Many of us eat due to boredom or stress and we either don’t even realize it, or we get disappointed in ourselves after the fact. Just because boredom or stress eating can be so common in our daily lives, does not mean we have to keep doing it.

Here are some positive outcomes we see when we stop eating from boredom or as a response to stress:

  • Decreased bloating.
  • Stabilized blood sugar so we’re not crashing every few hours–did you know stabilizing blood sugar can improve your mood, reduce fatigue, increase your energy levels, and improve brain and blood vessel health, and may even reduce your risk of nerve and kidney damage?!
  • Decreased overall calories, often leading to easier weight loss!
  • Increased confidence and self-control!
  • Saving money on groceries!

Let’s dive into the five strategies that have helped so many clients.

Strategy #1 – Fix your mindset

Let me start with this quotation, “the mind has a powerful way of attracting things that are in harmony with it, good and bad.” Let that sink in for a moment. This mindset shift, I find, is the true key to stopping boredom and stress eating.

Strategy #2 -Maintain a balanced diet

Strategy number two is huge! To truly overcome boredom and stress eating, we need to maintain eating a balanced diet to give our bodies what they need. At mealtime, follow the plate method! This is one of the easiest ways to reshape your plate: Fill half your plate with non-starchy veggies, one quarter lean protein, and one quarter starchy carbs with mindful healthy fats. If you struggle with veggies, try to explore various flavors and cooking techniques to find the right recipes that get you excited for mealtime.

Strategy #3 – Change up your routine

Your habits become your routine and your routine becomes your lifestyle. Are your daily habits moving you towards or away from your goals? For most of us — we have great intentions but there are roadblocks, temptations, or something that gets in the way! Your daily habits are the foundation you are laying to achieve your goals.

Strategy #4 -Learn your hunger and fullness cues

Strategy number four is a total game changer! Learn your hunger and fullness cues! If your typical balanced meals aren’t sounding appealing and you have that one thing you want whether it be salty or sweet, odds are its emotion or stress calling for food instead of hunger.

#5- Practice mindful stress management

We should STOP For mindful stress management. Practicing STOPing to become mindful when managing stress is a powerful tool to have in your toolbox. When a stressor has triggered you and you are about to react, follow these four steps: Slow down; Take a breath; Observe, what are you feeling in your body? What are you thinking? What other possibilities exist?; and Proceed, considering multiple possibilities.

If you are looking for additional information, contact us today for a free nutrition assessment.

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