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Stress and Emotional Eating


A 1908 article in Harper's Magazine advised reader's 'How to get plump' and ... Just have a handful of nuts or a soft-boiled egg. Emotional eating ... – PowerPoint PPT presentation

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Title: Stress and Emotional Eating

Stress and Emotional Eating
Diets dont work
  • Diets are almost always a temporary solution to a
    chronic problem. Research shows youll put back
    on 80 of that weight within a year.

Diets dont work
  • And trying not to eat is like trying not to
    breathe. You just cant do it. Its stressful.
  • Emotional eating

Diets dont work.
  • There will be no restrictions on what you can
    eat, and no foods will be considered off
    limits. As research shows, these approaches only
    make you want the restricted food even more and
    of course, ultimately fail.

Websters definition of diet
  • 1. a) what a person usually eats or drinks daily
    fare. 2. a regimen of special or limited food
    chosen or prescribed to gain or lose weight.

Eating well and living well.
  • It will thoroughly explore the relationship
    between exercise, weight management and stress

Body image
  • America wasnt always so obsessed with being
    thin. A 1908 article in Harpers Magazine advised
    readers How to get plump and suggested that
    fashion models should be far from thin.

Where appetite and stress start
Acute stress vs. chronic stress
  • In order to survive a famine or chronic stress
    - the body goes into fat storage mode.
  • During acute stress, the bodys appetite shuts
    down who needs to be thinking about lunch when
    you are about to become lunch and stored energy
    is mobilized for fighting or fleeing.

Exercise fight or flight
  • Exercise is like triggering your fight or flight
    response. It revs up your metabolism and dulls
    your appetite.

Dont skip meals
  • Any time the body goes more than 12 hours without
    a meal (including hours spent asleep) it slips
    into chronic stress mode, reducing metabolism by
    as much as 40!

Dont skip breakfast
  • If you normally skip breakfast in the morning,
    dont. But you dont have to stuff yourself,
    either. Just have a handful of nuts or a
    soft-boiled egg.

Emotional eating
  • When ever were stressed, we seek out comfort
    foods that remind us of the foods our parents
    gave us when we did something especially good or
    when we skinned our knees or came home crying.

Emotional eating
  • Most of us dont realize how often we reward,
    console and cajole ourselves with food. One way
    to increase your awareness of this is by keeping
    a mood/food journal.

Keep a mood food journal
  • Whenever you eat an un-planned snack or a meal
    make a note of when you ate, what you ate, where
    you ate, who you ate with, and how you were
    feeling at the time you ate.

Emotional eating quiz
  • Do I eat when I come home from work?
  • Do I eat when I get into an argument with a
    specific person?
  • Do I eat at certain times of the day, or when I
    feel rushed?
  • Do I eat standing up and/or right out of the
  • I like to eat
  • when Im anxious, upset, lonely, or

Emotional eating alternatives
  • For example, if you know you like to eat after a
    tough day, make a point of going out for a walk
    before heading to the kitchen.
  • If there are specific people who drive you to eat
    emotionally, Call someone on the phone
  • If you eat standing up or right out of the
    package, stop.

Self-medicating with food
  • Research that indicates we reach for crunchy
    foods when were angry, sugary food when were
    depressed, soft, sweet foods when were anxious
    and salty foods when were stressed.

Self-medicating with carbs
  • Sugary foods and simple carbs, like cakes, white
    bread and pasta are the most common foods used
    for self-medicating. These foods give us an
    instant lift which is why we crave them when
    were stressed

  • When the brain realizes that there is too much
    glucose in the bloodstream, (commonly referred to
    as a sugar-high) it releases insulin into the
    bloodstream which neutralizes the excess glucose.
    This reaction causes us to crave even more sugar
    and more carbs thus setting us up for another
    cycle of high and low.

Insulin resistance
  • Eventually the bodys ability to break down the
    glucose becomes impaired. This is known as
    insulin resistance. And its a precursor to

Emotional eating
  • So when you find yourself craving sugary foods,
    or high carb foods like bagels and chips, its
    usually just an attempt to nurture yourself and
    to manage your stress.

Other ways to nurture yourself
  • Go for a short walk.
  • Listen to your favorite song.
  • Read for 15 minutes.
  • Take a shower.
  • Play a video game.
  • Garden.
  • Talk to a friend on the phone

Healthy snacks
  • Carrot Sticks, celery sticks, grapes, apple
    slices, a handful of nuts, or a bowl of vegetable
    soup. Or try drinking an eight ounce glass of
    water before you eat anything.

Rewards other than food
  • Try taking yourself out to the movies, or buying
    a good book, or subscribing to your favorite
    magazine. Some people put money in a jar as a
    reward for good behavior, and then buy themselves
    something good when the jar is full.

Stomach vs. mouth hunger
  • Emotional eating is driven by mouth hunger. Spend
    a non-working day where you eat as often as you
    like, but only in response to stomach hunger.
    Wait till you are sure you are experiencing
    stomach hunger and then eat a light meal within
    fifteen minutes.

Part IIPermanent lifestyle change
  • Choose from a variety of lifestyle changes that
    include raising your metabolism, counting
    calories, avoiding liquid calories, eating whole
    foods, getting enough sleep, drinking plenty of
    water, and of course practicing some form of
    stress management on a daily basis

Raising metabolism
  • Every pound of muscle burns between 35 to 50
    calories a day where as every pound of fat burns
    only 2 calories a day.

Counting calories
  • The key to maintaining a healthy weight is to
    balance the calories you consume with the
    calories you burn. Multiply your current weight
    times 10 if youre a woman and 11 if youre a man
    to get an approximate idea of the number of
    calories you burn in a day.

Eat whole foods
  • Whole foods are foods still in their original
    state or close to it. The way they grow on the
    farm. Fruits, vegetables and whole grains that
    you can actually see in the breads, cereals and
    baked goods you eat.

Reducing liquid calories
  • Studies show, that in the average American
    diet, 22 of total calories come from the sodas,
    juices, and alcoholic beverages you consume.
    Since you can always opt to drink water, which
    has 0 calories, this is a huge opportunity for

Drink plenty of water
  • Drinking water is good for you and when you drink
    eight glasses a day, you will be much less likely
    to eat emotionally, because the water gives you a
    sense of fullness.

Sleep 7-8 hours per night
  • Anything less than seven hours a night is going
    to make you vulnerable to problems with anxiety,
    depression, fatigue, stress and will raise the
    likelihood of emotional eating.

5 methods for reducing stress
  • Exercise
  • Deep breathing
  • Progressive muscle relaxation
  • Yoga
  • Meditation

  • Regular exercise helps lower stress, burn
    calories, decrease the chances of heart attack,
    diabetes, stroke and certain cancers. If all the
    benefits of exercise were available in pill-form,
    everyone would take it.

Deep breathing
  • Deep breathing slows the heart rate, increases
    oxygen consumption and lowers stress.

Progressive muscle relaxation
  • Progressive muscle relaxation involves tensing
    muscles and then relaxing them, one muscle group
    at a time. Start at the top of your body and move

  • Yoga means union of mind and body. Yoga combines
    meditation, breathing and stretching all into one
    practice. You can get a simple idea of how yoga
    works right in your chair.

  • Meditation requires attention, patience and
    practice. The goal in mediation is to calm the
    body by focusing the mind on a single word or
    phrase you repeat silently to yourself. Usually
    people meditate with their eyes closed and allow
    15-20 minutes for doing so.

Give yourself a break
  • Behavioral change is a gradual process of two
    steps forward and one step back. If you fall off
    the wagon of behavioral change, brush yourself
    off, FORGIVE YOURSELF, and get right back on that
    wagon, no matter how badly you may have been
    bruised by the fall.