Weight Matters Week 8 - Managing Stress

My Weight Matters Week eight: Managing stress

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Before t r a t s u o y week eight Please review how you have been getting on in week 7.

Did you achieve or partially achieve your goals?

Treat yourself to a non-food reward each time you achieve your goal

Continue with the core elements of the programme: eating regularly; eating a healthy balance of foods; portion control; keeping your food diary; meeting your physical activity goals and working on any tricky habits or behaviours you have identified

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This week’s information looks at stress and its influence on weight, appetite and food choices. We will also consider the practice of ‘mindful eating’.

Review your diary

Check for a regular eating pattern

Check that you are eating the daily recommended portions

Are you recording your daily physical activity?

Record your mood if you find that helps to identify triggers for unplanned or comfort eating

Are you checking your sleep quality?

Use the food diary on the back page to record what you eat and drink. It’s known to be helpful when on a weight loss programme.

Stress We all experience periods of stress from time-to-time. When we are well, physically and emotionally, stress can be beneficial. Our response to stress is a normal process and is essential for learning and development.

A stressful event activates our nervous system (fight or flight response) or stimulates the release of cortisol depending on the stressor we are responding to. When the stressful event passes our cortisol levels return to normal.

The problem comes when chronic stress develops. When we are faced with a prolonged period of stress we may not be able to deal with things or escape from them.

This may mean our cortisol response is constantly ‘switched on’. High circulating cortisol levels trigger increased insulin production.

The combination of high cortisol and high insulin can lead to: • Increased desire for highly palatable foods (comfort foods) • Weight gain around your abdomen (tummy area) Chronic stress can affect our ability to focus on everyday tasks, to regulate our emotions and impact on how we relate to ourselves and others. We may feel physically unwell too. Long term stress affects our psychological, emotional and physical well-being.

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Cortisol and its effect on our eating behaviour and food choices Cortisol increases our motivation, including our motivation to eat. Some people find they want to eat more in response to stress, others find they want to eat less.

Comfort or emotional eating We now understand why we are tempted to eat comforting food when we are highly stressed or anxious. An occasional event where we use food to comfort ourselves is not an issue but it can very quickly become a habit.

Research suggests that even if we don’t eat more, we are still more likely to seek out ‘comfort food’ – foods high in fat, sugar, or both. These foods influence brain activity which may temporarily reduce the negative impact of the stressor. Using comfort foods to relieve ourselves of the discomfort of stress or other annoyances can easily become a habit which may contribute to weight gain over time.

Remember eating rarely solves your worries or problems. You may experience temporary relief but afterwards you may find yourself thinking, ‘I wish I hadn’t done that’. Often you will find that it is emotional support you need and not food

How to reduce stress and stressrelated comfort eating

The next step is to identify sources of comfort or reward that don’t involve eating or drinking.

• If stress is affecting your daily life talk to your GP or speak to an advisor at NHS 111 • There are many sources of online support and information on stress and anxiety: NHS Stress advice www.nhs.uk/mental-health/feelings-symptomsbehaviours/feelings-and-symptoms/stress/ Every Mind Matters www.nhs.uk/every-mind-matters/mentalhealth-issues/stress/ • You can also refer yourself for psychological therapy through the NHS IAPT service without seeing your GP.

The first step is to recognise when you are comfort eating. Monitoring your mood in your food diary can help you to identify triggers including stressful events that lead to comfort or unplanned eating.

Ideas to try:

• Exercise – a walk outside in nature • Listening to music, reading or spend time on a hobby • Yoga or tai chi • Meditation or breathing exercises • Emotional support from family or friends

My ideas to avoid comfort eating…

www.nhs.uk/mental-health/talking-therapiesmedicine-treatments/talking-therapies-andcounselling/nhs-talking-therapies/

Visit our website for further useful advice: www.essexwellbeingservice.co.uk/news/howhelp-yourself-when-youre-feeling-stressed

Use the food diary on the back page to record what you eat and drink. It’s known to be helpful when on a weight loss programme.

Mindful eating Mindful eating is being aware of the present moment when you are eating, paying close attention to the effect of the food on your senses, and noting your physical and emotional sensations in response to eating.

Eating mindfully can help you identify triggers which may lead to emotional eating and can help you make a choice about whether or not to eat in response to your emotions instead of it being an automatic response.

Tips to eat mindfully • Listen to your body’s signals - stomach rumbles, low energy. Eat to meet the physical needs of your body, not your emotional needs • When eating, avoid watching TV or checking your phone. Reduce distractions and focus on your food • Eat slowly. Chew each mouthful thoroughly.

Slowing down eating can help your body recognise when you are full. It takes time for the hormone that signals fullness to take effect. Eating more slowly allows time for this process to occur

• Eat healthy, nutritious foods to nourish you • Pay attention to the texture, taste and sensations of the food. Savour the flavours and aromas • Look out for the eating pause which is a subtle cue from your body that we have had enough. This is where we may stop eating for a moment, we put down our knife and fork and take a break from eating. Usually we go on to finish what is on our plate out of habit.

The eating pause is the point where you are satisfied – not hungry or overly full

More on g n i t a e l u f d n mi source/ k.com/re www.bda.u ting.html mindful-ea

Use the AmaraHealth™ app to stay motivated and track your weight loss

Week eight action check-list Set 1-2 SMART goals relevant to you Continue with portion control in line with the programme guidance. Please record in your food diary

If you are experiencing stress consider recording your mood in your food diary to help you identify triggers

Make a plan to deal with any triggers you identify

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Prefer to record your weight online?

Track your weight, set goals, and stay motivated with the AmaraHealth™ app

Food diary Day:

Time

Date:

Food/drink

Potatoes, bread, rice, pasta and other starchy carbs

7 (Women) 8 (Men)

Fruit and vegetables

Beans, pulses, fish, eggs, meat and other proteins

Dairy and alternatives

Oil and spreads

Other foods and drinks high in fat, salt or sugars

At least 5

2

3

2

1 max

TOTAL number of portions: Recommended number of portions:

Physical activity log: Step count:

Initiative funded by

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