Let's talk about something many of us struggle with: stress eating. Unsurprisingly, 60 per cent of people admit to facing this challenge. So if this sounds like you, you are not alone! 

Whether stressed, anxious, sad, bored, or grieving, turning to food for comfort feels natural. Food provides temporary relief, giving us a momentary escape from our emotional troubles. 

But here's the thing: stress eating is like using food to solve a problem that food can't actually solve.

Unfortunately, most people who eat emotionally feel trapped and guilty afterwards, keeping this behaviour in a never-ending cycle. 
So, now is the perfect time to start practicing self-compassion and break free from this destructive cycle.
Self-compassion means treating yourself with generosity, honesty, and kindness. 
Those struggling with stress eating often engage in negative self-talk before, during, and after these stress-eating episodes. 

Surprisingly, this negative self-talk triggers dopamine release in the brain, which is involved in forming habits and addiction. This means that negative self-talk can perpetuate the cycle of stress eating and feeling guilty about it. 
But self-compassion is a powerful tool that can interrupt this destructive loop and help you work on your stress-eating habits with kindness.
Now, let's be clear: self-compassion doesn't mean giving yourself a free pass to eat whatever you want without restraint. Instead, it involves three key elements:

1. Mindfulness: Take a moment to be aware of your actions, thoughts, feelings, and experiences without judgment. By practicing mindfulness, you can objectively observe and understand your stress-eating habits better.
2. Common humanity: we shouldn't see our struggles and failures as personal failings; instead, we should view our limitations as aspects that make us human.
3. Self-kindness: Treat yourself with generosity and decency. Offer yourself the same compassion and understanding you would give to a close friend or loved one.

When you feel the urge to stress eat, try interrupting the cycle with self-compassion and kindness. 

It's important to realise that self-compassion isn't an excuse for stress eating. 
Instead, it aims to alleviate the guilt and shame often associated with these behaviours. 
By practicing self-compassion, you can break free from the guilt-overeating cycle and find healthier ways to cope with your emotions.

Remember, self-compassion is a powerful tool for personal growth and well-being. Embrace mindfulness, acknowledge that others share your struggles, and be kind to yourself in moments of vulnerability. 

By cultivating self-compassion, you can opt out of the stress-eating cycle, develop healthier coping mechanisms, and foster a more positive relationship with food and yourself. You've got this!

Understanding Coffee's Impact on Weight:
Coffee is a widely consumed beverage that offers more than just a morning pick-me-up. It contains caffeine, a stimulant that can boost metabolism and enhance fat burning. By incorporating coffee strategically into your daily routine and counting it as part of your food intake, you can harness its potential to support your weight management goals.

However, this all depends on how you are having your coffee.

Counting Coffee as Food:
When counting coffee as food, it's essential to consider the ingredients and additions you include in your cup. If you opt for black coffee without sugar or cream, it contains minimal calories and can be considered a zero-calorie beverage. However, the calorie count can rise substantially once you add sugar, milk, flavored syrups, or whipped cream.

If you are having coffees with a high amount of milk and sugar, I recommend you move towards healthier options for coffee or include the coffee as part of your intake.
For example, you could swap out your morning snack of yogurt and instead have the coffee with a piece of fruit or reduce the amount of milk in your cereal if you are pairing it with breakfast.
Milky coffees need to be counted as food and cannot be layered on top of meals or in between meals as a snack. Failing to count these calories as part of your daily intake may be affecting your ability to shift body fat.  

If you enjoy 2-3 lattes per day, you may be surprised by the impact of reducing or choosing healthier options for your coffee on your waistline.

Consider switching to plant-based milk options, such as almond or oat milk, and reducing the amount of sugar or sweeteners you use. Also you can reduce the size of your lattes, reduce how many you are having each day, include them as part of your meals or simply enjoy the healthy benefits of a pure black coffee!

Need some help getting into healthier habits? Check out our upcoming 21 Day Kickstart!

Why Snacking in the Afternoon Matters:
Snacking in the afternoon is more important than you might think! Firstly, it's easy to overconsume calories from high-fat and high-sugar snacks like chocolate, chips, or cheese and biscuits when hunger strikes. By incorporating a healthy and balanced afternoon snack, you can avoid this pitfall and stay on track with your health goals.
Secondly, adding a nourishing snack in the afternoon can take the edge off your hunger at dinner, which means consuming less overall. 
A balanced afternoon snack is a great strategy for maintaining a healthy weight.
Now, let's explore tips to make your snacks healthier:

1. Plan: Prepare your snacks the night before or the morning so you're armed and ready when those mid-day hunger pangs strike.
2. Hydrate, hydrate, hydrate: Quench your thirst before you snack! Keep your energy levels up by hydrating, to help with the afternoon energy slump. Adding a glass of water or herbal tea (my go-to is green tea), can curb cravings, bring mindfulness to your snacking and help you to feel satisfied with less.
3. Incorporate Protein: Add protein as part of your afternoon snacks, like Greek yogurt, hummus, a handful of nuts or seeds, or boiled eggs. Adding protein will keep you fuller and give you the nutrients your body needs.
4. Keep It Fiber-Rich: The secret weapon against overeating! Boosting your snacks with fibre, means snacks take longer to digest and leave you feeling fuller for longer. High-fibre options like berries, apples, bananas, raw veggies, and chia seeds. 

Incorporating a balanced afternoon snack can make a world of difference to your food choices, daily caloric intake, and overall weight management. Embrace these simple yet impactful changes and observe as your body changes.


PS: Exciting news! Our next 21 Day Kickstart program is just around the corner, starting Monday 11th July. Click here for all the details: ​https://sentiencept.com.au/21day.html