When I was in graduate school, exercise was a priority for me because it was something that I could own and find control with. I wasn't obsessive about it, but it was a way to channel that stress and out-of-control feeling that grad school gave me. Schedule it in and keep that schedule. Regular exercise will reduce overall stress. You have the time, as it will make you more productive the rest of the time.
If you're at school, take a break and take a lap or two around the building. Find an isolated space and do some stretches. Bring healthy snacks that you like so that you aren't tempted to hit the vending machine. If you're at home, don't keep the foods that feed into your emotional eating in the house. When you feel the urge to snack, drink water/tea instead. Do a quick exercise video. (YouTube has a lot of 10-15 minute options.) Stretch. Put on a good song and dance.
I have always had a problem with emotional eating, but I never realized how bad the problem was until I started seriously trying to lose weight. I feel I cannot be successful in my weight loss endeavors if I do not control the emotional eater in me. I can eat healthy and exercise all I want but it will not do anything for me if I am eating back all the calories when I am emotional eating.
I love the idea that someone suggested to write a list of things to do instead of eating. You all have given great tips and advice. Replacing a bad habit with a good habit is a great idea. It might take a while for it to stick, but I will try replacing food with some sort of exercise or something as simple as just cleaning or doing something else as a distraction.
I use a lot of these techniques, too. I will often just run in place for a couple of minutes or do some virtual rope jumping alternating with running. Clearing junk mail, etc., is also good. Clearing files works well, too.
Eating when stuffing down anger is, in many cases, a means of directing your anger at yourself instead of the rightful 'target'. It's incredibly counterproductive, as we know! Doing something that gets rid of stuff (such as cleaning a drawer or clearing junk mail) has the effect of allowing us to 'express' that anger through action without packing on pounds.
Taking a walk, journaling and putting on music you love are all really effective tools - the trick is to have a variety of tools at hand and then USE them. Eventually you'll find it much more second nature to use a tool rather than beating up on yourself by eating when you're stuffing your anger.
Fitness Minutes: (20,328)
1,964 4/4/13 12:10 P
I second the going for a walk or jog idea if you have time. I also made a list at one point of "Things to do instead of eat" that contained a lot of little misc junk I wanted to get done around the house so whenever I wanted to snack I would clean out a junk drawer, file mail, unsubscribe from unwanted e-mails, etc. It wasn't exercise but it was productive and broke a habit of eating under stress or out of boredom.
I've started doing jumping jacks and jogging in place when I get stressed out. Somehow in those moods, it's too much effort to turn on the tv computer to use a dvd or set up a video on my laptop. I need to be able to just start or I won't bother. So I stick with simple and it helps. Usually go back and forth between the two of them for ten minutes or so with some short walking breaks if necessary.
Fitness Minutes: (1,077)
51 4/3/13 6:29 P
Turn on music that makes you feel good and just dance around your room, dance like there is no one watching, because... there isn't and it's freeing, plus calorie burning, who cares if it feels silly, it's so good for your soul.
Well, if you're at home, just do something like burpees, squats, jumping jacks, mountain climbers or crunches. Even just getting up and taking a walk around might help. Another thing you might try is popping a piece of (sugar free) gum.
Go out the front door and take a walk. If you don't want to change clothes, you can just walk for 10 minutes, and think about what is making you want to eat. Then you should be able to handle the situation.
Fitness Minutes: (57,530)
724 4/3/13 9:52 A
You could pop in an exercise dvd or do one of the video workouts on this website. Do you have a bike and live in an area where you'd feel safe biking? Jump rope?
I have a few of Billy Blank's dvd's, one of which has 8 10 minute workouts. I got it at Walmart but I'm sure you could get it at Target or Kmart or order it off of Amazon or his website (which is under construction right now). Anyway, you could combine a couple of these 10 minute workouts. It's basically using your bodyweight for strength training but at a fast enough pace so that you break a sweat.
Fitness Minutes: (9,922)
54 4/3/13 9:36 A
over time, i've become more aware of the fact that i eat to suppress negative emotions. i just read the article that identifies exercise as a more productive outlet.
the problem that i come up against is this: i know that exercising will have some of the same effects as eating in this situation, but going to the kitchen doesn't take as long. i'm a med school student, so i don't necessarily have time to change into gym clothes and do a 20 minute workout every time i'm stressed out or frustrated (happens often)...can anyone offer some tips?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.