Ever reach for a tasty treat after arguing with a parent or after a bad day at work? Even if you're not hungry, you just need something to kill the sting of these blows and banish the stress of the day. This is stress eating!

You are looking for a momentary burst of spirits to make you feel good for a minute. Keep in mind this is only a minute and after you may be left feeling worse.

When one feels overwhelmed, stress eating is an automatic response to help release the feel good hormones that are released after eating a satisfied food. The more one stress eats the more one has a lack of motivation to work out and eat healthy. This vicious cycle is the result that we will need to break!

Over time, stress eating will change the way you eat normally. If you were accustomed to eating three meals a day, then start to eat only one heavy meal after a stressful event -- with no meals to follow for the rest of the day -- it is likely this will lead to weight gain. Food slowly begins to drive your behavior and your behavior can begin to drive your food choices, too.

One can break this cycle with a few helpful hints:

 1. Prepare yourself ahead of time to handle stress better. Stay focused and eats your small meals throughout the day and increase your water intake. This will help keep your mood even and balanced.

2. Eat your complex carbs, have oats or wheat bread -- even a sweet potato! This helps your brain release serotonin, which counteracts stress. Try nuts, seeds and fish for the same effect!

3. Take a deep breath and realize what is happening. Ask yourself if you are hungry and, if so, how hungry? Could a few almonds fix your hunger level or are you stressed and just looking for that feel good response to fill the stress void? Sometimes bad feelings trigger hunger. Be prepared: this is just a normal response.

4. Have a plan of attack! Carry small servings of nuts, fruits and wheat crackers to snack on when you feel the need. Even though this is still eating under stress, the calories you save can be in thousands by choosing healthier, low calorie snacks.

5. If you love sweets, try a piece of fruit first and see if that does the trick. Fruits are naturally sweetened and could help inhibit that reach for the cookie or cake to help manage stress.

6. Keep the treats out of the house or hide them if you must have them in the house. Out of sight out of mind. Wrap these foods in a bag and hide them in the freezer or behind a bigger item on your kitchen shelf.

7. Find a healthier outlet to dealing with stress such as a walk or run, even call a friend or go shopping. Just make sure that food is not in the plans and go crazy with these substitutes.

Instead of eating try the above actions by doing so you will feel more in control and have the ability to cope.

Good luck!

About the Author

Jacqueline Pidanick (NSCA-CSCS, NSCA-CPT, APFA-CPT) has played Division 1 volleyball, danced competitively as a ballroom dancer, and has coached tennis at the collegiate level. Her specialities as a personal trainer include performance enhancement, youth strength development, and special populations. Her new book, "Keep It Simple", is a guide to help change readers' eating and exercise habits. For more information, go to www.jakkiepidanick.com

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