Diabetes Still Isn't Easy
Diabetes Still Isn't Easy

FDI is dedicated to diabetes education, nutritional counseling, and wellness programming.

See all posts »

Food For Thought

Four easy ways to eat less, lose weight, and control your blood sugar.

TEXT SIZE: A A A

Ever eaten something even though you weren't hungry? Did you eat because you were feeling stressed out? If you answered yes to either of those questions, don't worry—you’re not alone. Emotions can greatly impact what we eat and how much we eat, which subsequently affects blood sugar and weight.

Breakfast and lunch tend to be routine in terms of eating patterns. However, once you’re home from work, running errands, or volunteering, the stress of the day sets in and, in attempting to relieve this stress, so can emotional eating. If you’re in the habit of eating to excess at dinner (and after dinner), don't give up hope. This habit is one that can be broken. If you find yourself over-eating at dinner and would like to cut back, here are some tips:

1. Fill Up Before the Meal

Drink a big glass of water before the meal starts. This puts some volume into your stomach, which will help to make you feel more full before you eat.

2. Eat Lunch

Do you tend to be ravenous at dinner because you skipped lunch? If so, make an extra serving when cooking dinner.  Instead of eating those two portions at dinner, save one and bring it to lunch the next day. You’ll save calories that night and will be saving money they next day!   

3. Slow Down

Take a bite of food, put the fork down, take a sip of water, repeat. Often times the eye is twice as hungry as the stomach, which is when over eating takes place.   

4. Skip Dessert

If you’re tempted to grab the chips, cookies, cake, or ice cream after dinner I dare you to try the following. First and foremost don’t keep your trigger foods in the house. If it’s in your house you are going to eat it.

Second, after you’ve finished dinner get out of the kitchen and try one of the following. I’m willing to bet one tactic below will work. And hey—it’s worth a shot! Waking up with a fasting blood sugar within normal range will make you feel much better than one that’s through the roof.

Dance

Turn on some of your favorite music and dance for 10-20 minutes. You’ll be killing two birds with one stone! Exercise burns calories and can helps to achieve a lower postprandial blood sugar.

Clean

Be domestic! It always feels good to get some vacuuming, dusting, mopping and laundry done.  Tip: these chores are always more fun with tunes playing in the background.

Take a Walk

Weather pending, go for a walk outside. If it’s too cold, too hot, raining, or snowing walk up and down the stairs of your house or apartment building.

Get in Touch With A Friend

This is a perfect time to catch up with a friend or family member. So pick up the phone or write a hand written letter and relax.

Send an email, upload some photos, or put together that photo collage that you’ve been meaning to do for months.  

Last Words

Sometimes our emotions make us want to eat more. But instead of eating away stress and feelings, distract yourself and do something else. It might not be easy to break the emotional eating habit, but doing an activity instead of eating will make you feel better about yourself and your diabetes.

Visit Lynn at the Friedman Diabetes Institute.

  • 1
Was this article helpful? Yes No
Advertisement

About the Author


MS, RD, CDN, CDE

Lynn is a nutritionist and diabetes educator at the Friedman Diabetes Institute.

Advertisement