In this edition of the Macro Strategy Series we’ll go over some tips and tricks to stay on track during emotionally stressful times.
Our lives are constantly rolling through seasons. Seasons of friends, jobs, family, and relationships with as many peaks and valleys as your daily weight log. While most people associate emotional eating with overeating and binging, loss of appetite is common as well.
Since our coping skills are as individual as our laughs, here’s some tactics to cope with emotional eating while on The Grit Collective:
Stress Relief Activities
For most of us, a hard session at the gym does a pretty good job of this. Personally, I love a long metcon with tons of reps that only allows me to focus on counting reps and not dying for 20 mins. Other friends love to run their stress away and clear their mind. Whichever activity you love, incorporate it into your daily or weekly life. If you’ve already created a workout routine, don’t let this rough patch keep you away from the gym. Now more than ever, it’s important to continue your workouts.
Remember YOU are in control:
Despite the negative thought loops or feelings of losing control, remember, you are in control of what you eat. Find solstice in your ability to plan your meals and keep up your established routine.
Plan One Meal:
If the idea of planning your entire day feels like the greatest feat of mankind, scale it down to one meal. Focus on creating a nutritious meal packed with protein, veggies, and a high fiber starch.
Count before eating
When we’re stressed and eating we tend to munch mindlessly on snacks, losing track of time and blowing out our daily macros in a sitting. If you’re going to have a snack be sure to weigh it and log it before you eat. You’ll acknowledge the macros, and when you’re finished you can make a choice to have another serving instead of diving in handfuls at a time.
Clear your Shelf
A great way to avoid overeating is to clear your shelf of any tempting snacks. If you like to use Frosted Mini Wheats as a preworkout but turn to handfuls at a time in stressful situations, toss the box.
Set an Alarm
If you’re like me, emotional eating comes in the form of appetite loss. When I’m emotionally in turmoil the last thing on my mind is eating, let alone hitting my macros. In these situations I set an alarm every 3 hours or so reminded me to eat. This keeps the food a priority and I’m able to fend off muscle loss due to unintended extreme caloric restriction.
If meal prepping is an activity you can’t possible complete, don’t be afraid to lean on store made products to get you through a rough spot. Most supermarkets have great fresh sections, with rotisserie chicken, grilled chicken, family style veggies and meals to go. If you do go this route be sure to keep an eye on your sodium levels and keep your water intake high during the week.
Communicate your current stress levels and situations to your coach. We want to know what is going on in your life outside of food to help you make better choices and give you strategies to successfully navigate tricky situations.
As a part of The Grit Collective program, you’re given a mindfulness exercise or habit examination to do each week. Don’t scroll over these! They are meant to help you bring awareness different aspects of your life that ultimately affect your relationship with food.
YOU ARE AWESOME!
Finally, no matter the situation remember YOU ARE AWESOME! You’re a great person that is working hard to better your life by becoming a stronger, faster, leaner, happier version of yourself! When you’re feeling alone, down or defeated remember you have a whole team of gritty people rooting for you! #TeamGrit
KTo picks up heavy objects, makes sense of macros, provides simple meal prep plans, advises on flexible dieting solutions, celebrates strength, and occasionally overdoses on pizza.