Boffin shares top tips to prevent piling on the pounds during coronavirus lockdown; WW advisor on solutions to stress and overeating during lockdown
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WW's (formerly Weight Watchers) chief science officer, Dr Gary Foster, shares his advice on coping with stress and how to avoid emotional eating while stuck in isolation.
Given these circumstances, we are quickly finding out how easy it is to reach for the biscuits and cake.
How can overeating when stressed be managed?
You have the power to change how you respond to feelings of stress as it relates to your eating behaviours. Here are just a few ways:
1 Look at your environment. Adjust your surroundings so foods you tend to overeat when stressed aren’t in sight. A good way to do this is to separate your eating area from your working area, or by putting food away in your pantry; otherwise, it can lead to mindless stress eating. Try to also surround yourself with healthy alternatives and pre-portioning snacks. By recognizing your eating habits, you can change your environment to make it easier to manage.
2 Act differently. For example, try to sit while you eat vs. stand. And when you’re eating, make sure you're paying attention to the food and savouring each bite.
3 Think about something else. The second you’re stressed, try calling a friend or going for a walk to shift your mindset.
4 Confront the thought directly. Tell yourself: “I'm not really hungry, I’m just stressed. And eating will make me more stressed.”
How can people stick with their regular physical activity routine during stressful times?
When people experience stress, they turn to a habit loop that might be unhelpful, like skipping their activity routine. But it’s proven that activity – even moving for a few minutes a day – can have numerous health and wellness benefits. In fact, regular physical activity, even moderate-intensity, can help improve immune function and has been shown to reduce the risk of upper respiratory infections. Here are a few actionable ways to maintain your activity routine during stressful times:
1 Develop a schedule. We’re currently experiencing a disruption in routine. Set a schedule for yourself and keep to it. Just like you would create an eating schedule, you should have a schedule to help you maintain your activity routine.
2 Avoid a threshold mentality. Remember that any and all movement is good and can carry numerous health benefits.
3 Be creative. Make activity fun, and try to be resourceful. Maybe you don’t have access to a gym, for instance, but you can try using things around your house as weights or looking into online classes.
How can people adjust their mindset to better manage the stressful situation?
If you change the way you think, you will ultimately change how you feel and what you do. Try one of these strategies to respond to feelings of stress as it pertains to your mindset:
1 Focus on your breathing. During this exercise, observe rather than judge. It might take some getting used to, and no one is great at it at first. Start small by putting 2-3 minutes aside and then build overtime.
2 Head outside. Even if it’s a walk around the block, focusing on what you see, hear and smell can reduce feelings of stress.
3 Recognize what you can control and what you can’t. Focus on things you can do and can control, such as your schedule, what you’re eating, activity, etc. Having a sense of control can help reduce stress, in turn.
4 Reach out to a friend or family member. Make time for connection and reaching out to the people you’re closest to, even if that’s via phone or video chat. Research shows that receiving support from others can help you shift how you think about stressful events.
5 Be kind to yourself. People think being tough on themselves is helpful; the tougher the better. However, it is important to approach tougher moments from a position of strength and self-compassion because you care about yourself and want to see yourself be happy.
6 Finally, practice gratitude. When stressed, it is easy to focus on the negative, but take this time to think about things you’re grateful for. A great way to start and end your day is by writing down three good things you’re grateful for, such as being able to connect recently with an old friend. Reliving the experience can help drive gratitude and happiness.
