Tell me if the following scenario sounds eerily familiar to you:
You start a new eating program – maybe it’s a Clean & Lean, or a Whole30, or just Paleo or low-carb or something of the sort. You adhere to it strictly, almost religiously, and you start to see the weight coming off. You are motivated. You feel in control.
Until one day, life throws a curveball. Maybe you and your partner have a fight, or perhaps you have a sh*t day at work. A single cookie won’t deter your results. One little Frappuccino after lunch isn’t a big deal. But suddenly the cookie turns into a whole bag, or before you know it there’s a croissant accompanying that Frap. And one slip-up turns into two. And two slip-ups turn into a reverse read on the scale.
Within what seems like a painfully short amount of time, you are back where you started. The clean eating thing seems so far away, like a friend you were once really close with but haven’t spoken to in years. You feel discouraged, tell yourself that losing weight is impossible, and slide back into the habits you were initially trying to break.
Hitting a bit close to home?
Even the best (healthiest?) of us have some version of this story to tell – but the difference is that it doesn’t end the same way. When I finally decided to get my weight under control, I committed wholeheartedly – which absolutely doesn’t mean I became a perfect clean eater (read: the drunkenly-consumed FULL BAG of Tostitos I ate on Monday night).
What it means is that I committed to the process (in my case, intermittent fasting) and refused to let one bad decision or snack derail my entire program. Whether I break fast a couple hours early on a super-hungry morning or slip into the aforementioned late-night snack, I never let one screw-up become multiple. I take a deep breath, remind myself why this way of living is important to me, and refocus my priorities.
My friend and client Laura asked me to talk about some strategies to combat stress eating (to which I am going to add boredom eating / drunk eating / general feelings-eating) in this week’s Ask Amanda and I cheerfully obliged, as I do feel it’s one of the “dirty little secrets” that even fitness professionals struggle with (and are ashamed of doing themselves).
First of all, if you are trying in earnest to lose weight (or heck, accomplish any major goal, really), you have to commit to a plan. Just saying “I want to eat better” or “I want to clean up my diet” is too vague to have any practical meaning, and it will only frustrate you to try and find your way without an inkling of a road map. Again, there are several ways to do this – this article suggests a few starting points – but once you’ve selected one that sounds feasible, make sure you give yourself every bit of preparation needed (food prep, mealtime adjustments, grocery shopping lists) to succeed on your given plan.
Second, identify your stress (or boredom, or sadness, etc.) triggers and create an “immediate action” plan of what you are going to do – besides eat – when they hit. Soldiers in the Singapore Armed Forces practice IA (immediate action) drills to train themselves to react quickly in case of a rifle malfunction – their reactions to such problems then become automatic and applicable without a split second of confusion. This is what you want for when your own cravings hit – an immediate deterrence (think deep breathing, taking a bath, reading a magazine, going out for a walk, calling a friend) that you turn to without a second’s thought instead of going directly to food.
Third, be sympathetic to yourself. You are likely wanting to stress eat because something is going wrong and you don’t feel great – so don’t beat yourself up further with the guilt of overindulging in food and going “off plan.” Instead, get inside your own head and retrain your brain – the power of positive thinking isn’t just a new-age mantra, it really works! Be kind and respect the feelings you have when food cravings hit, then reassure yourself that this, too, shall pass – and channel that energy somewhere else (I always recommend a good workout, of course).
Remember that no one at any stage in her personal health journey is absolutely perfect – as they say, life is what happens when we’re making other plans. Give yourself room to enjoy food, indulge once in a while, and maintain the pleasure of feeling healthy and satisfied. Learn to feel the difference between hunger and stress and practice giving your body and mind outlets other than food for when the going gets tough. And as I said before, having a strong meal plan to “fall back on” when you’ve been derailed can be a very comforting and supportive thing – not a “diet plan,” per se, but a true lifestyle choice.
What has helped you win the battle against stress eating – and what’s your “immediate action” plan for when you need a little help?