by Ashley Acornley, RD, LDN

Ways to Conquer Stress-Related Cravings

Many people agree that one of the major sources of unexpected weight gain throughout the year is due to stress related food cravings. Americans gain only 1-2 pounds during the stressful holiday season, but this does not include the remainder of the year. In addition, most Americans do not make the conscious decision to lose this weight, and the extra weight adds up over time. Eating during stressful times is often a source of comfort and relaxation, but eating should not be the only solution for stress. Mindlessly munching on food during stressful times of the day can add several pounds to your frame faster than you think it will. The following are some healthier ways to combat stress and avoid unwanted weight gain in order to have a happy and healthy New Year!

1.       Find healthy substitutions for the foods that you crave

Do you like crunch? Munch on raw vegetables and dip. Enjoy the taste of sweet? Enjoy low-fat yogurt or cottage cheese with fruit. Like salty? Enjoy a pickle. Having a low-calorie snack with help curb additional food cravings later in the day.

2.       Drink water!

Some people mistake dehydration for hunger. Drink water or another sugar-free beverage throughout the day and with all of your meals. If you start to feel hungry, drink a glass of water before you reach for a snack.

3.       Choose whole grains

Filling up on fiber-rich grains keeps the hunger pangs away, because they keep you full for longer! It is recommended to consume three servings of whole grains daily. Examples include whole wheat bread, brown rice, and bran cereal.

4.       Eat high-protein foods

Protein supplies long-lasting energy and helps you stay fuller for longer. It is recommended to eat 2-3 lean protein rich foods daily. Examples include two tablespoons of peanut butter, one egg, a piece of fish or poultry, or a cup of greek yogurt.

5.       Get active!

Research has shown that just 30 minutes of walking or yard work five times per week helps your body burn calories efficiently, releases endorphins, prevents stress-inspired snacking, and helps maintain body weight.

6.       Rest up!

It is important to get at least 7 hours of sleep each night. Researchers have found that people who received less than 6 hours of sleep per night had a higher BMI. They conclude that lack of sleep may disrupt a hormone (leptin), that helps regulate hunger.