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If mental and emotional stress sends you straight into snack mode, you may be heading for
weight problems. But here's the good news: By learning healthier ways to respond when
you're upset, you can avoid weight gain associated with "emotional eating."

People who turn to food when they're stressed are at increased risk for obesity because they
tend to choose food high in fat and sugar, and to eat when they're not hungry, according to a
new study. Researchers at the University of Leeds in England observed the eating habits of
422 people after they had experienced one or more minor stressful events, such as losing
their keys, or having an argument with a colleague at work. They found that stressed subjects
not only ate many more unhealthy between-meal snacks, but they also ate less than usual at
their main meals, missing out on healthy foods such as vegetables and fruits as a
consequence.

"Many people eat in response to ucomfortable emotional states," explains Anne Becker, MD,
PhD, ScM, Director of the Eating Disorders Clinical and Research Program at Massachusetts
General Hospital. "People may respond to stressful feelings such as loneliness, negativity,
boredom, anxiety, anger or tension by trying to numb their distress with the momentary
pleasure of food. This type of eating behavior is not related to hunger--people are eating to
feel better.

"The problem is, people who eat in response to emotional stressors may feel good while they
are eating, but afterwards they often feel terrible. Their self-esteem suffers, and they may feel
guilty, depressed, anxious, or angry with themselves. This can lead to a vicious cycle, but
understanding this can help motivate people to develop alternative strategies to respond to
stress in more healthful ways than overeating."

ARE YOU A STRESS EATER?

Symptoms of emotional eating include eating when you're not hungry, eating for comfort or to
calm your nerves, eating very fast, eating until you are too full, thinking often about food,
feeling guilty about your eating behavior, and worrying about your eating habits. If your stress
eating has resulted in weight gain, you may be facing health problems related to obesity such
as high blood sugar, depression or hypertension.

If you are struggling with emotional eating, don't judge yourself. Many people have these
problems--and they are habits that take a while to unlearn. Getting your eating under control
takes practice, insight, motivation, and support from others, too.

HEADING OFF A SNACK ATTACK

You can break yourself of the habit of automatically reaching for food when you're upset.
Instead of being overly self-critical, approach the problem with curiosity: Notice your pattern
of eating in response to stress and work on substituting more constructive ways to address it.

The following eight suggestions may help you overcome emotional eating:

1. Take action--without eating--to eliminate stress. Exercise releases chemicals that
counteract the effects of stress, makes you feel healthier and more fit, and also helps you lose
weight. Relaxation techniques can lower stress levels that lead to impulse eating. Try yoga,
meditation, massage or a long, hot bath instead of tucking into a chips-and-dip snack.
Distracting yourself with socializing, hobbies and other interests can also take your mind off
food.

2. Learn the difference between true hunger and stress eating. When you're tempted by food,
ask yourself why. Are you hungry, or upset? If it's the latter, look for another way to handle
your feelings.

3. Identify triggers for stress eating. Keep a food diary where you record your eating behavior.
Do you eat when you're angry? Are you eating out of boredom? Once you learn what is causing
your emotional eating, you can take steps to confront the source of your stress and work on a
solution to it.

4. Schedule your eating. Having a set meal and snack schedule can help you avoid impulse
eating. Try to eat three regular meals with scheduled nutritious snacks if you find yourself
becoming hungry between meals. Do not try to skip meals to save calories--this will only put
you at higher risk of overeating when you are too hungry later in the day. If you are not hungry
but an urge to nibble hits you, waiting 15 minutes or so may help distract you until the impulse
passes.

5. Eat consciously. Chew slowly and savor your food. Paying attention to the taste and smell of
your food makes meals more satisfying and reduces the temptation to eat more later on.

6. Avoid temptation. Don't stock your kitchen with high-calorie junk foods.

7. Eat sensibly. A well-balanced diet with plenty of whole grains, fruit, vegetables and low-fat
protein will keep you full longer and help you resist emotional eating. Instead of depriving
yourself of your favorite foods, eat them in small quantities. That will make it easier to resist
bingeing on them when you're feeling stressed or upset.

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