How do you tend to cope when you’re feeling on edge? Talk to a friend? Go to the gym? Eat? A lot of us choose the third option. And when you emotionally eat, it isn’t likely you’re chowing down on fruit salad. Emotional eating is often linked to overconsumption of carbohydrate-dense foods, sweets and empty calories. Stress eating often occurs in restrained eaters or those who are dieting. A recent study examined whether individuals would have more success with weight loss while participating in a stress management program.
High levels of stress have been shown to be associated with higher body mass index (BMI) and larger waist circumference. A team of researchers sought to determine whether stress management coupled with dietary intervention would promote greater weight loss than dietary intervention alone. Low calorie diet restrictions often initially result in weight loss, but without stress management and behavior change techniques results are often unsustainable. The researchers divided 34 obese, middle-aged women into two groups. The intervention group was instructed to consume a low calorie, balanced diet during the 8-week study, while also participating in a stress management program. The control group solely consumed the low calorie, balanced diet with no help in stress management or behavior change. The participants undergoing stress management were exposed to muscle relaxation techniques, breathing exercises and journal writing.
Prior to the study, researchers assessed the women’s weight, as well as their typical eating behaviors, attitudes towards food and perceived stress levels. Results showed that at the end of the study, the participants in the stress management group lost an average of four times as much weight as the participants in the control group.
Bottom Line: While it is impossible to completely get rid of stress, undergoing a quality stress management program can facilitate behavior change and help you develop lifelong healthy habits and a positive relationship with food. This study reiterates the fact that dietary restraint alone is often not successful or sustainable. To assist with your weight loss goals, try surrounding yourself with other people who have similar goals and can offer support. Focus on positive lifestyle habits that can reduce stress such as sleeping seven to nine hours each night, meditating, unplugging from electronics at least one hour before bed, attending a yoga class a few times per week and keeping a stress journal.
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