We all experience high to medium level of stress daily during office hours. Stress increase the craving for food and you end up eating a lot which was actually not required by the body. Not only this office parties, employee’s birthdays, review meetings and daily rituals of eating unhealthy snacks like samosa, kachori with tea at evening time with your team, this all leads to overeating. I will share few tips on how to avoid overeating but let’s just understand the science behind why stress leads to overeating?
When our body experience mental and physical stress it starts releasing hormone named “cortisol”. In simple terms, cortisol hormone is important for maintenance of blood sugar levels, blood pressure and helps keeping provision of energy of the body. Cortisol levels rise during tension-filled times and it leads to dropping of blood sugar levels and you end up craving for sugary and fatty foods. You will see people keep cookies, chips or nay kind of comfort foods on their desk as eating such kind of foods can be a solace and helps them lower down the level of stress. This cycle keeps repeating itself and people having sedentary lifestyle, sitting on a desk job end up gaining weight, not only weight a consistent high cortisol level can easily lead to type II diabetes, thyroid, insomnia, cardiovascular disease etc. in long run. Now, you know why stress is bad and how it leads to overeating.
Now, the tips how you can avoid overeating during office hours?
1.) Eat foods high on satiety index – By satiety index I mean, the foods which give immense satisfaction and kind of fullness feeling to your stomach. Our body takes decent time to breakdown and digests complex carbs and protein, so you will feel full for a longer period of time which helps you avoid cravings and chances of overeating reduces. Food items such as oats, rice, eggs, chicken breast, green vegetables, cottage cheese etc. are rated high on satisfaction levels.
2.) Drink water just before your meal – Make a habit of drinking two full glasses of water just before you start eating your meal. It will help you eat the right amount of food which is actually required by body and chances of eating till throat reduces.
3.) Prep your meals – Acquire quantified nutrition as your lifestyle and make a habit of packing your own healthy snacks a day before. Buy few small plastic boxes, pack your own food and carry it to office instead of namkeen, cookies, chips etc. which is easily available here and there. Packs foods high on satiety index as per your diet as mentioned above.
4.) Exercise regularly – Exercise helps you burn extra calories and keeping a scope alive that it won’t lead to overeating. I have discussed benefits of exercise in my earlier articles also so; exercise basically makes your brain self-conscious and you start choosing the right food for your mental and physical health. By exercising regularly, I don’t mean you need to workout 7 days a week, start with alternate days a week (3 days a week) and slowly try managing time and increase the time. Even a person who exercises for 3-4 days a week is exercising regularly actually.
5.) Online food log – Many may not find this idea feasible but it’s worth trying for sure. We all get time to reply to whats app messages during office hours then why not for a food log book? Just note down your daily food intake in word doc, message/mail draft etc. and after few weeks, you will start observing patterns that can actually help you identify the trigger points for overeating. It’s your health guys, nobody else is going to put effort for you, it’s only you who can save your doctors bill. Make an effort; try out before accepting that you lost.
6.) Motivate your team – Yes, once your team gets motivated, half work is done, nobody will order late evening snacks to fulfill the stress hunger and you can share each other’s food without a health guilt. Take an informal session on weekends when work is generally light; educate them on why acquiring healthy lifestyle is important for you and your family.
Don’t wait for things to happen, time doesn’t wait for anybody, nobody else is going to spoon feed you. Your health should be your priority, one has to start anyways when doctor advises, that’s why don’t wait, start doing it today.
About the Author : Lucky Gaur is an INFS Certified Fitness and Nutrition Consultant and a Diploma holder in Naturopathy & Yogic Science, All India Nature Cure Federation. The views expressed in the article are his personal.
To Contact: nattygaur@gmail.com
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