Tip for combating emotional and stress food 🍎

A few weeks ago a reader sent me this question:

I train regularly, but I still fight with stress. Where and how do I start to tackle this?

The chances are good that you can tell yourself. How do I know? 1) You are a person. (Unless you are a robot … In what case: hello and please do not transform us into batteries as in The matrix 👋)

2) When we work with customers, fill out an admission questionnaire so that we can experience more about you, your goals and your greatest challenges.

Essen and stress is emotional and eating The The most common challenge that our customers report on – more than time, motivation or not even know what to do.

If at all, if we feel stressed, it is what most of us have in common!

Emotional food and stress food are complex behaviors, and they show themselves in different ways for many people. Although I am not a therapist or a registered nutritionist, I am, but I am may Share some patterns and strategies that we have seen, helped others as part of our coaching work at Nerd Fitness.

However, if these behaviors feel particularly intensive or overwhelming, I would like to recognize that working with a licensed psychiatric specialist (especially from someone who is trained in a disordered food) can be really valuable. The therapy can be a player here, and our trainers often work together with therapists to ensure that our work supports what they do. ❤️

Let us examine a few exercises in our coaching area that we saw with the help. 🙌

One of the most powerful things you can do is just a break and observe What’s going on when you eat reflexively.

Is it stress? Exhaustion? Boredom? Frustration? Hunger? Just because it is this time of day?

This is not about stopping the behavior immediately – just becoming more conscious.

I literally let people say how they feel at the moment: “I only had a stressful interaction with my colleague, and my instinct is to grab a little crispy.”

As soon as we understand our behaviors better, we can use some of the other strategies that we discuss to help.

Although this step is sometimes enough! I remember that my client Liz told me that this individual practice was so powerful that it helped her to change her behavior in a way that felt good for her (although that was not the intention!)

2. Proactive self -care (also known as your nutritional menu)

A lot of emotional nutrition results from uncovered needs – fatigue, loneliness, stress, overstimulation.

For this reason, we recommend building a “nutritional menu”: a list of small, deliberate activities that help you to invite yourself. Reading, stretching, journaling, go outside. Whatever really helps You.

Choose a thing from this list every day to practice proactive self -care.

My customer Mark often reached for snack at the end of the day while he was TV, even though he didn’t feel technically hungry.

We realized that part of the trigger was a feeling for him how He didn’t come to himself during his entire hectic dayAnd so it was important to him to have this decompression time at the end of the night.

Whenever he tried to simply go through “discipline”, it would backfire and he couldn’t maintain it.

It was only when we made time for small bags of other charging activities a day that the underlying need was met, and the stress of eating at the end of the day was easier to change.

3. Use “always” and “sometimes” language

A helpful neo -form that we often use: instead of labeling food as “good” or “bad”, think of you as “always” or “sometimes” food.

“Always” food and energy consistently support your goals and energy. These are things that you want to include regularly in your meals and snacks.

“Sometimes” foods are still great options to enjoy them. We just decide to eat them with less frequency than our “All -The Time” set.

The key here is: no foods are permanently off the table.

I often hear people saying things: “I will complete this remaining ice cream in the freezer, and then it’s not an ice cream for me!”

Although I know that it is meant well, this falls back in almost every case.

While we want to be realistic about the types and quantities of foods that support their goals, we also want to build a healthy relationship with food that does not moralize it as “good” compared to “poor”.

And this stage can help.

4. Insert an interrupt step

Next, it is time to experiment with an interrupt step.

If you find a strong urge to eat as a reaction to stress, she inserts a little break. We usually recommend finding something else for five minutes.

This could be a short walk, listen to music, clean up your work area, whatever.

Then you can ask yourself:

“Am I physically hungry or is there anything else going on?”

Sometimes this break is enough to redirect the urge or at least raise awareness of what drives it.

Then you can make a conscious decision instead of reacting to autopilot.

Then we learn and build from there.

–

If you eat stress with which you had to fight, you are not alone (and we have the data to prove this!)

And if you are not sure where to start, choose a step out of the list above and see how it feels.

You have that.

-Frosted

PS we set! We are looking for one Marketing specialist for our team at And work closely with me!

If you have the experience and driving to help us make a difference in the fitness industry, please read the link and consider applying. ❤️