Holiday Fear Factor: De-stress and Eat Less
Or how to have splendid holidays without splurging
Part of mastering control over the food that you eat is learning how to cope
in stressful situations. Stressors such as anger, sadness and depression often
lead people to seek comfort from food. Our mission at the WebMD Weight Loss
Clinic is to teach you how to handle stress so that you learn how to de-stress
without reaching for food. Adopting behavioral skills that empower you and give
you strength to resist temptations is a huge step toward gaining control over
food. There will be times that you give in to the temptations, but hopefully,
they will occur less often and as a result of a choice, not an out-of-control
Stress-related food behaviors can be changed; here are 10 tips and
techniques to help you find better ways to deal with stress this holiday
Fit in fitness every day. Getting regular physical
activity works wonders in coping with stress. Give your stress to the pavement
or the treadmill and let it go from your body. Staying active in winter
elevates your mood and reduces stress.
Enjoy natural sunlight, especially in the winter. It can be
depressing to be stuck indoors during the shortened days of winter, but a brisk
walk in the sunshine can be a real mood enhancer.
Keep up your journal every day. Self-monitoring your food,
fitness, and emotional feelings is an excellent way to become more aware of
your triggers and behavioral patterns.
Don't deprive yourself of enjoying the foods you love, for
this only leads to bingeing. Instead, plan to eat a small portion of the
desired foods, eat it slowly, and savor every mouthful.
Set some ground rules about eating (i.e. only eat while
seated, no food after 9 p.m., no second helpings, etc.).
Visit our community boards regularly and let your friends
and professional staff help you. Research has shown that staying connected is
one of the most important aspects of dealing with stress and sticking to your
Identify the holiday situations that cause overeating and
develop a list of how you will handle these challenges. Be realistic. Talk it
over with your buddies that face similar stressors to find realistic solutions
that will help you manage the stress.
Relax. Give yourself 15 minutes each day of peace and
quiet, a time to be reflective, meditate, or simply unwind. Soaking in a hot
bubble bath can help release your troubles into thin air. Breaking free from
the family, a breath of fresh air, or escaping to a quiet room will energize
and empower you.
Be good to yourself. Have a list of motivational sayings
that inspire and strengthen your resolve. Use affirmations daily to help you
feel good about yourself and your mission to lose weight.
Eat healthfully. Proper nutrition promotes health,
well-being, and rejuvenation, which in turn enhances your resilience to
The more aware you become of your stressors, the more likely you will be
able to change the way you respond to them. Raising awareness is the first
crucial step in developing behavior change. One day at a time, one small step
in the right direction will lead you down the path of self-control. Do your
best and don't beat yourself up when trying to change a lifetime of habits.
Remember, there are better ways of reducing the feelings of stress other than
with food; your mission is to find the alternatives that work best for you.