It is 11 pm, the deadline is over, and suddenly the packet of chips or the sweet in the fridge looks very attractive. You were not hungry at all. If this is familiar, welcome to the club. Almost everyone does it.
Why we eat when stressed
Stress raises the hormone cortisol, which can increase appetite and cravings for sweet, salty and fatty food. These foods also give a quick feeling of comfort. Over time, the brain learns: stress means snack.
Real hunger vs emotional hunger
- Real hunger comes slowly, and any food will do. Emotional hunger comes suddenly and wants one particular food.
- Real hunger stops when you are full. Emotional eating continues even when you are full.
- Emotional eating is often followed by guilt.
Try the 10-minute pause
When the craving hits, wait 10 minutes. Drink a glass of water, walk to another room, wash your face, or call a friend. Many cravings fade. If you still want food after that, have a small portion, sit down and eat slowly without a screen.
Make your home work for you
- Do not stock too many biscuits, sweets and chips at home.
- Keep fruit, roasted chana, nuts, sprouts or curd in view.
- Eat regular meals with protein, so you are not starving by evening.
- Serve food on a plate, not from the packet.
Look at the cause
If you eat for stress, work on the stress: short walks, breathing exercises, hobbies, enough sleep and time with loved ones. If you feel low, anxious, or out of control with food, please talk to a doctor or counsellor. Help is available.
Be kind to yourself
One bad evening does not undo your progress. Return to your plan with the next meal. Guilt makes things worse, kindness helps habits last.
If you live in Gopanpally, Gowlidoddi, Nallagandla or Tellapur, or work in the Financial District or Nanakramguda, you can talk to us about a safe, realistic weight plan. See our weight care page or contact us to book a visit.
Keep reading
Your family doctor,
Akhila Reddy
MBBS, DNB (Family Medicine) | TSMC Reg. No. APMC/FMR/74261
AMC Hospital, Gopanpally, Gachibowli, Hyderabad
This article is for general health education and does not replace a check-up. Every person is different, so please speak to your doctor before changing any medicine. In an emergency, call 108 or go to the nearest hospital.
References
- Torres SJ, Nowson CA. Relationship between stress, eating behavior, and obesity. Nutrition 2007;23(11-12):887-894.
- Yau YHC, Potenza MN. Stress and eating behaviors. Minerva Endocrinol 2013;38(3):255-267.
- ICMR-National Institute of Nutrition. Dietary Guidelines for Indians 2024. https://www.nin.res.in