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How to Balance Stress with Your New Diet
By: Scottsdale Weight Loss Center
Published: April 11, 2019
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Stress is a major threat to your weight loss diet. If you’ve ever started a stressful new job and have noticed yourself overeating, you might be susceptible to stress eating. Maintaining your diet through a trying time can be difficult, but with the methods below, you can reduce your stress levels and reach your dietary goals!
Find ways to lower your stress. Your primary goal should be identifying the sources of your stress and working to reduce them. This might mean leaving early to avoid a hectic commute, or resolving lingering issues at your work or with friends and family. Now, not all stress can be addressed this way, but anything you can take off your plate will make a major difference to your health.
Remind yourself of your goals before eating. After a stressful morning at work, you might be ready to drive to the nearest fast food restaurant and have a big lunch. This is one of the most common symptoms of stress eating. Food can help you feel less vulnerable, which will in turn help with stress, but it won’t last forever. Before lunchtime, or any meal, remind yourself of your dietary goals. Remember that you don’t need to eat to make up for a bad day. Try to envision how much better you’ll feel once you’ve lost weight, or have otherwise reached your dietary goals. Once you have the hunger urge under control, have a healthy meal and use your lunch break as a chance to relax.
Engage in stress-reduction methods. Sometimes the stress will be too great for you to overcome through sheer will alone. Luckily, there are a variety of tools available for you to combat stress. Whenever you begin to feel overwhelmed, try to take deliberate breaths. Slowly, breath in and out for twenty breaths, or until you feel the stress fully subside. You may also benefit from a stress ball to help you vent. A good stress ball can serve as an anchor to keep your stress from becoming unmanageable. Finally, incorporating more music into your life has been proven to help reduce stress levels. Consider adding music to your commute to help keep your mind off the traffic.
Have some caffeine. If you want a quick way to counter stress-related hunger, a little bit of caffeine can help reduce your urge to eat. Coffee, diet soda, and tea are all excellent sources of caffeine that can dampen your hunger and stop you from overeating. But don’t have too much, as an excess of caffeine can exacerbate your stress and prevent you from being able to relax. Just a cup of coffee or a glass of tea can help tame your hunger and keep your diet on the right track.
The key to sticking to your diet is to manage your stress. Stress can often sneak up on you, and it might have sabotaged your diets in the past. But once you have identified that stress is causing you to overeat, you can fight it. Implementing these steps into your daily life will save your diet and help you feel better each day.
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
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Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
