Emotional shock sometimes has repercussions on weight: some people will tend to gain weight while others will lose weight. The hardest part, once you’ve lost those pounds, is often not putting them back on. In this article, we will discuss different methods to avoid regaining weight following an emotional shock, including diet, physical activity and psychological well-being.
Adapt your diet
Eat mindfully
The first step to not gaining weight after an emotional shock is to learn to listen to your eating sensations. This involves eating mindfully, that is, being attentive to your hunger and satiety, and taking the time to savor each bite. This also helps distinguish emotion-related food cravings from true nutritional needs. Here are some tips for practicing mindful eating:
- Sit at the table without distractions (television, smartphone, etc.)
- Think about asking yourself if you really feel hungry or if you eat in response to an emotion
- Place the cutlery between each bite and chew slowly
- Grant yourself the right to eat without feeling guilty
Favor healthy and nutritious foods
Another aspect of eating to avoid gaining weight is to choose healthy and nutritious foods. Banishing foods rich in sugars, fats and empty calories helps prevent weight gain while providing essential nutrients to the body. Here are some examples of foods to favor:
- Fruits and vegetables
- Lean proteins (fish, poultry, etc.)
- Whole grain products
- Good fats (olive oil, avocado, nuts, etc.)
Read also: Green tea, the slimming drink
Maintain regular physical activity
Gradually increase exercise
Physical activity greatly contributes to stabilizing weight in a lasting manner. To avoid weight gain after an emotional shock, it is recommended to integrate a sports routine into your daily schedule, taking care to start slowly and progress according to your abilities.Example of a physical activity program:
- Brisk walk for 30 minutes every day
- Muscle strengthening session twice a week
- Fun or relaxing sporting activity (swimming, dancing, yoga, etc.) once a week
Adapt your activity level to your goals
To avoid gaining weight while respecting your physical limits, it is essential to adapt your sports program over time. We can consider variations in the activities practiced, their intensity or their frequency to continue to progress without risk.
- Adjust the intensity of the exercise (walking speed, loads used for muscle strengthening, etc.) according to your tolerance
- Alternate between different activities to maintain interest and avoid routine
- Use the services of a professional (sports coach, nutritionist, etc.) if you have specific needs
Manage your emotions and prevent stress
Develop a healthy lifestyle
Stress prevention and emotion management are essential to avoid giving in to food temptations linked to emotional shock. Implementing a healthy lifestyle allows you to better cope with difficult situations without needing to turn to food:
- Set aside free time to do pleasant activities*
- Maintain a regular sleep schedule
- Allow yourself moments of break and relaxation during the day
- Dedicate time to socializing and interacting with others
Turn to relaxation techniques
To avoid weight gain linked to stress or negative emotions, it can be useful to experiment with different methods of relaxation and well-being. Among these, we find in particular:
- Mindfulness meditation
- Deep breathing exercises
- Yoga or tai chi
- Cognitive behavioral therapies (CBT)
By putting into practice these tips relating to diet, physical activity and managing emotions, it is possible to effectively prevent weight regain after loss linked to emotional shock.
