Manage Stress and Practice Mindful Eating
Take Charge of Your Behavior and Lose Weight
Let’s face it; actions speak much louder than words when it comes to managing your weight. How you treat your mind and body can keep your waistline in check more than you know. Since stress is a big factor in our busy, over-scheduled lives, planning healthful meals and snacks can take a side step to convenience. Although research has shown that stress itself can cause hormonal changes in the body, which may lead to weight gain – when combined with unhealthy behaviors creates the recipe for pounds and inches creeping on.
Do you eat more or mindlessly eat when stressed out?
Do you lose sleep and eat processed foods over whole, fresh foods?
Being present in the moment can help you stop, evaluate and feel full before taking another bite, unbuttoning your pants, or getting heartburn caused by overeating.
Whether or not mindfulness leads to weight loss is still being investigated, but there is some evidence that people who live more mindfully – by practicing meditative techniques like yoga – have staved off weight gain in midlife.
Make Food Swaps
Substitute healthy foods for not-so-healthy ones. Steer clear of tempting foods, such as sweet and savory snack foods. Instead, keep healthful foods around, like baby carrots, cut-up peppers, broccoli florets, or edamame (soybeans). The less temptation you have in front of you, the less you will reach for comfort from food. Plan to take healthful food with you to avoid eating on the run!
Make a List
Take the time to make a list of your favorite meals you want to cook this week. Plan them around seasonal produce items that are ripe and delicious now. With the right ingredients, you can have delicious meals on the table in no time!
By Victoria Shanta Retelny, RD, LDN
