by Marty Munson, Stephanie Eckelkamp

Figure out what to do instead of eating. Eating never solves the problem that made you stressed in the first place, says Deborah Beck Busis, LCSW, director of Beck Diet Programs, a CBT approach to weight loss, based in the Philadelphia area. But it can create new ones: and now you have the problem of sabotaging your weight loss, she says. But you can defend against stress eating by deciding what youre going to do instead. Sometimes when youre stressed, you need to get extra energy out. Other times, youre eating because you need distraction. Either way, says Busis, you need to make yourself some lists of what youre going to do instead. If you need to expend some energy, get up and walk around. I knew someone who did a plank every time stress mounted, she says, and they worked up to holding it for four minutes. If you need distraction, scroll through your phone and look at pictures of your last vacation, your pet, or your kids. Decide what youll do ahead of time, so you dont reach for the chips or candy while youre trying to figure out what else you could do. Westend61 - Getty Images

Decide what you'll have when. When you're in the throes of stress, the parts of your brain that might keep you from eating something you hadn't intended to eat might be offline, says Dr. Michaelides. So it's critical to get to know your triggers for stress eating so you can make a healthy plan when those triggers fire you up. If you usually cruise around for something to munch on at 3 PM when work stress builds to a tipping point, then plan what you'll eat at that time that's not just whatever chocolate or chips or other snacks are lying around. "The key here is to make your food decisions ahead of time," Dr. Michaelides says. "The more you can do that, the less likely it is that you're going to make a food decision in the moment that you're going to regret later on." If being tired at night sends you to the refrigerator to find something that you think will help you wake up, then decide what that snack could be that you'll feel good about...or just plan to go to bed instead of to the kitchen again. katleho Seisa - Getty Images

Think long-term. Research indicates that the pleasure you get from eating comfort foods lasts only three minutes, says Susan Albers, Psy.D., psychologist at the Cleveland Clinic and New York Times Bestselling Author of <a href="https://www.amazon.com/Eating-Mindfully-Mindless-Balanced-Relationship/dp/160882330X" id="ce98fc6f-d1fa-3b3c-a974-b307993b1cd7"> Eating Mindfully </a> . Keeping this number front and center in my mind is helpful. I say to myself, what is going to make me feel better for longer than 3 minutes? Usually, its not a cookie, she says. shutterstock

Be strategic with snacks. If youre the type of person who tends to eat in response to stress, make sure you have some low-calorie finger foods on hand such as baby carrots, apple slices, or celery, suggests Jennifer Nasser, Ph.D, R.D., associate professor of nutrition sciences at Drexel University. And consider adding some protein in the form of <a href="https://www.menshealth.com/nutrition/g28466347/best-peanut-and-nut-butters/" id="3d0ce121-6267-3ebc-a27d-c2acd5a6cc6e"> nut butters </a> to boost satiety. If you prefer a sweet treat, mix something sweet with something protein-rich (think cottage cheese with honey and a dash of cinnamon), she says. That way youll get the sweet taste in addition to fullness signals that protein sends to the brain to get you to stop eating. shutterstock

Treat yourselfbut with a plan. Think of what youd really, really enjoy, says Wendy Bazilian, Dr.P.H., R.D., coauthor of <a href="https://www.amazon.com/Eat-Clean-Stay-Lean-Lifelong/dp/1623365287" id="e7994d23-5490-3d31-af33-34dd8bd52936"> Eat Clean, Stay Lean </a> . Is that a piece of <a href="http://www.prevention.com/food/health-benefits-dark-chocolate" id="81aa889c-8dfa-3fe7-ae6b-dd6be65b7bc5"> chocolate </a> , or a small bowl of your favorite ice cream? Whatever it is, plan to treat yourself once or twice a week, she says. Set your sights high and dont settle for just any old junky food. Go for the stuff that really satisfies you. shutterstock

Do one thing at a time. Beware eating when you're doing something else at the same time, like watching TV, reading, or driving. That makes you less aware of what you're consuming, explains Dr. Michaelides. And the next thing you know, the bag's empty but there's still half of the episode or chapter left. When you eat, sit down and enjoy it and don't let yourself be distracted by other things. You'll enjoy your food more, too. Westend61 - Getty Images

Chase sweet cravings with cinnamon. If I have a mug, some boiling water, a cinnamon stick, and a teaspoon of honey, then I have what I need to curb <a href="http://www.menshealth.com/nutrition/truth-about-sugar" id="8fcb6556-8ec7-3de2-acef-a75cdb7c2535"> sugar </a> cravings when stressed, says Dr. Albers. Cinnamon has been clinically shown to help keep insulin levels in check, she says. Consider adding a sprinkle to your morning coffee, too. Leszek Glasner / EyeEm - Getty Images

Dont skip meals. Good nutrition is incredibly important for stress managementjust consider the fact that people who consume inadequate amounts of <a href="http://www.menshealth.com/nutrition/10-foods-magnesium" id="80ad5600-dbd1-3133-a1b9-3f45c7a855ac"> magnesium </a> (which is most of us) may experience increased sugar cravings. But its hard to get all the nutrients you need if you skip meals, says Bazilian. Related: <a href="http://www.menshealth.com/nutrition/what-its-like-to-try-intermittent-fasting" id="e043d924-8383-39ad-a4c1-e5b0094c5891"> 6 Things I Learned When I Tried Intermittent Fasting For a Week </a> Plus, skipping meals can cause dips in blood sugar, which can lead to cravings and make stress eating more likely to occur. If your schedule is unavoidably hectic, make a bunch of pre-portioned healthy snacks that can sub for a larger sit-down mealthink almonds and raisins, plain yogurt, fresh fruit, individually portioned 1 ounce cheeses and whole grain crackers. Then have them at the ready so theyre as convenient for you to eat as chips, pretzels, candies, cake, and donuts. The article <a href="http://www.prevention.com/food/how-to-stop-stress-eating" id="19cc31ef-fe44-3ff6-a25c-902e191c612a"> 12 Ways to Stop Your Stress Eating, According To Nutritionists and Food Psychologists </a> originally ran on Prevention.com. p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; font: 14.0px Arial; -webkit-text-stroke: #000000}span.s1 {font-kerning: none} shutterstock

11 Ways to Conquer Food Cravings When You’re Stressed

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by Marty Munson, Stephanie Eckelkamp

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11 Ways to Conquer Food Cravings When You’re Stressed