Overcoming Stress Eating: Tips for Healthy Habits During Exams

Dietary habits

Hello, nutritionist.
Recently, with the pressure of advancing my studies, I find myself unable to stop eating until I feel very uncomfortable in my stomach, and then I end up vomiting.
I've gained 3 kilograms over the past six months, which has made me feel very insecure.
I used to love exercising and my body was in good shape, but this change has made me reluctant to move, and when I do, I feel tired...

tar, 10~19 year old female. Ask Date: 2017/02/10

Dr. Cai Xiuwen reply Nutrition

Hello! In addition to the need for nutrients in our diet, another important factor is satisfying psychological needs.
Therefore, your current issue is that food fulfills your emotional needs more than your physiological needs.
The concept of weight loss is simple: not eating will lead to weight loss, but the challenge lies in the inability to resist.
If your eating habits are out of control due to academic pressure, then the key to successful weight loss is how to manage that stress.

The first step is to incorporate stress-relieving activities into your routine.
This could include running, watching movies, hiking, or getting a massage, for at least 30 minutes each day.
If you can maintain this, you will have achieved half of your weight loss success.

Second, start reorganizing your daily routine, including meal times, water intake, and sleep schedules.

Third, ensure that you eat three meals at regular times, include fruit between meals, consume at least one bowl of green vegetables with each meal, and have a bowl of rice with every meal.

Fourth, if you feel the urge to snack at other times, please drink a 600cc bottle of water first.

Fifth, weigh yourself every morning and keep a record of it.
If you have implemented all of the above and still cannot control your weight, it is advisable to seek professional help from a physician and a nutritionist at a hospital.

Wishing you health, happiness, safety, and everything goes smoothly.
This message is from Dietitian Tsai Hsiu-Wen at Nantou Hospital, Ministry of Health and Welfare.

Reply Date: 2017/02/10

More Info

Overcoming stress eating, especially during exam periods, can be a significant challenge for many students. The pressure to perform well can lead to emotional eating, where food becomes a source of comfort rather than nourishment. Here are some strategies to help manage stress eating and develop healthier habits during exams.

Understanding Stress Eating
Stress eating often occurs when individuals use food as a coping mechanism to deal with anxiety, pressure, or emotional distress. This behavior can lead to overeating, particularly high-calorie, low-nutrient foods, which can result in weight gain and feelings of guilt or shame afterward. Recognizing the triggers for stress eating is the first step in addressing the behavior. Common triggers include:
- Exam-related anxiety: Worrying about performance can lead to increased cravings for comfort foods.

- Time constraints: Busy schedules may lead to skipping meals, resulting in binge eating later.

- Fatigue: Lack of sleep can increase cravings for sugary or fatty foods.

Tips for Healthy Eating Habits
1. Balanced Meals: Focus on consuming balanced meals that include a mix of carbohydrates, proteins, and healthy fats. This combination helps stabilize blood sugar levels and keeps you feeling full longer. Incorporate whole grains, lean proteins (like beans, lentils, or tofu for vegetarians), and plenty of fruits and vegetables.

2. Mindful Eating: Practice mindful eating by paying attention to your hunger cues and eating slowly. This approach can help you recognize when you are truly hungry versus eating out of boredom or stress. Try to eliminate distractions while eating, such as studying or watching TV.

3. Healthy Snacks: Keep healthy snacks on hand to avoid reaching for junk food when cravings hit. Options like nuts, yogurt, fruit, or cut-up vegetables can satisfy hunger without leading to excessive calorie intake.

4. Stay Hydrated: Sometimes, thirst can be mistaken for hunger. Ensure you are drinking enough water throughout the day. Herbal teas can also be a soothing alternative that may help reduce stress.

5. Regular Exercise: Incorporate physical activity into your daily routine. Exercise is a powerful stress reliever and can help improve mood and energy levels. Even short walks or stretching can make a difference.

6. Sleep Hygiene: Prioritize good sleep habits. Lack of sleep can exacerbate stress and lead to poor eating choices. Aim for 7-9 hours of quality sleep each night, and establish a calming bedtime routine.

7. Stress Management Techniques: Explore relaxation techniques such as deep breathing exercises, meditation, or yoga. These practices can help reduce anxiety and improve your overall emotional well-being.

8. Seek Support: If you find it challenging to manage stress eating on your own, consider reaching out to a counselor or nutritionist. They can provide personalized strategies and support.

Conclusion
Overcoming stress eating during exams requires a multifaceted approach that includes understanding your triggers, practicing mindful eating, and incorporating healthy habits into your routine. Remember that it’s normal to feel overwhelmed during stressful times, but with the right strategies, you can regain control over your eating habits and improve your overall well-being. Focus on progress rather than perfection, and be kind to yourself as you navigate this challenging period.

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