Why Stress Eating Happens
When stressed, the body releases cortisol, a hormone that increases appetite and encourages fat storage, particularly around the abdomen. This biological response can lead to emotional hunger— eating not to nourish, but to soothe anxiety or overwhelm. For working professionals juggling deadlines, family, and health, stress eating can easily become habitual.
Practical Strategies to Manage Stress Eating
At Deeksha Diet Clinic, our approach combines scientific evidence with cultural sensitivity to help clients overcome stress eating with realistic and effective strategies:
1. Mindful Eating: Encourage awareness of hunger cues versus emotional triggers. Techniques include eating slowly and savoring each bite, which can reduce overeating.
2. Healthy Snack Options: Keep nutritious alternatives handy, such as roasted chickpeas, nuts, fresh fruit, or low-fat yogurt with spices like cinnamon which support blood sugar balance.
3. Scheduled Meals: Regular, balanced meals help stabilize blood sugar and reduce sudden cravings. Incorporate whole grains, proteins, and fiber-rich vegetables to promote satiety.
4. Stress Management Techniques: Incorporating yoga, meditation, or breathing exercises— practices rooted in traditional Indian wellness—can reduce cortisol levels and emotional eating urges.
5. Physical Activity: Even short daily walks or stretching sessions during breaks boost mood and reduce stress hormone buildup.
6. Sleep Hygiene: Quality sleep is essential for appetite regulation; poor sleep is strongly linked to increased stress eating
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