Question:
How can I stop stress eating?

I am 2 years out and am struggling terribly with eating out of stress due to a certain family situation. OA, WW, therapy, really haven't helped this. The stress is not going to go away for a long time, but I have to get my eating back in order. Of course, I reach for sugar and carbs-my old comfort food. It's in my mouth before I realize I put it there. Then I say #$%&, might as well eat it. HELP. I DO NOT WANT TO STRETCH MY POUCH and I want to stop turning to the food. Or at least healthy foods in healthy amounts. I am terrified of what I might do to my pouch-I am not transected. PLEASE RESPOND. Donna    — Donna B. (posted on August 18, 2003)

August 18, 2003
You are in my prayers becasue you are struggling. You have taken the first step in acknowledging the problem. Unfortunately you are the only one who can fix it. Is there another activity or craft that you can do when these come up. You are going to have to be a little tougher on yourself here also. You know the risk. How much have you lost. Focus on the positive. Is there a support group in your area. Get involved in the doings of those. Become an angel. That might help keep you on the straight and narrow.
   — snicklefritz

August 18, 2003
Donna, stress eating is a real demon that many of us face, so maybe other people will have more hints as to what helps them keep it in control. I know that I have to not have trigger foods available. I do not keep bread, chips, sweets or junk food of any kind in my house. I realize that's harder to do if you have a family living in the same house, but at least make those foods harder to get to, so that you can't mindlessly put it in your mouth. Store them somewhere that you have to make an effort to get to (in the back of a high cabinet, in the basement, etc.) so that it is a conscious decision to get them. Also, keep protein snacks available. When you do get the urge to eat, have some protein. It's good for you, will fill you up quickly and for a long time, and won't trigger further cravings like carb snacks can. Keep cheese, nuts, peanut butter, beef jerky, lunchmeat and such real handy, so it is easy to get to (at least in comparison to the junk food). Also, try to substitute something else to do when you feel the urge to eat--take a walk, have a drink of water, count to 500, clean the litter box, vacuum, rearrange a drawer--anything to keep your hands busy and away from food. It sounds like you've tried unsuccessfully to get to the root of your stress eating through therapy and OA. So, perhaps you have to deal with the symptoms since you're unable to get to the source of the problem. Best wishes to you.
   — Vespa R.

August 18, 2003
Donna, I just answered a similar question over on the yahoo grad board. Since your 2 years out, have you been over there? Your so no alone here! Many of us struggle with those carb and sugar demons especially during emotional times. After all, its what got us fat to begin with (at least it did me!) Of course, the easiest way to conquer this is to keep it out of the house. If thats not a doable, can you drink protein shakes? That works for some...however, if you can't seem to reach for a protein snack/drink (thats me), here are some helpful things that may work. For me, I allow some sugar/carb snacks each day. That way I don't feel deprived and somehow I manage to work the calories into the daily allowance. I also weigh every day to stay honest and if there is a 2 pound gain or more, its cutting back on the snacking and increasing the exercise. Sometimes exercise is the best thing for stress-go to the gym or hop on that treadmill and work out that stress. Exercise also helps to dampen the appetite (at least for a while). Someone else once suggested to try drinking a glass of water very fast, then if you still want to munch, try drinking a 2nd glass of water very fast, and then if you still want it, have it, but usually by that time you don't anymore! Other ways to help: Call a friend and talk until the urge passes. Keep your hands busy, like cross word puzzles or word descrambles, crocheting etc. If your hands are busy they are not feeding you. And if you have to eat, try something that you can eat slowly with minimal damage like soy chips, or sunflower seeds-one at a time!
   — Cindy R.

August 18, 2003
I really think training yourself to reach for protein foods is very helpful. I almost see them as an "anecdote" for the junk food that I do, of course, eat from time to time. I never feel as bad about overdoing cheese and turkey pepperoni as I do ice cream (yes! I went *there*!), if I'm gonna overdo, protein -- in general -- tends to be bulkier and lower in calories and better for you than carbs, and it can help you "detox" from carbs that simply spawn uncontrollable cravings for more of the same (at least, in me).
   — Suzy C.

August 18, 2003
The thing that I have found that works for the best for me is working out when I get stressed too much. Then the stress goes down a bit, and I get healthier at the same time.
   — kultgirl

August 18, 2003
I was always a stress eater too. Mine happened mostly at work. I could polish off a couple of bags of chips in no time flat. I can't workout or find a different activity while working. What has worked for me is to suck on ice from my big mug of ice water. It gives my mouth something to do. I can roll it around and it clicks on my teeth just like a piece of hard candy used to do. You could chew it too if you wanted (I hate the sound so I don't do it myself). Good luck!
   — Kathy J.