Are you an emotional eater at work? Do you find that sugar keeps you going while you are busy or stressed in the office? Find out some easy-to-implement ways to reduce the urge of emotional eating at work.
Understanding the why
When we eat sugar we release a small quantity of the neurotransmitter dopamine. Dopamine is the “reward” chemical, but also the one that is involved in movement, and most crucially memory, attention and learning.
So it’s no wonder that you may crave some sugar while you are working. It is an easy way to boost your attention, learning and motivation.
The other reason is that glucose is actually the preferred form of energy of our cells including the brain. And the brain is one of the organs that use up the most energy, hence the sugar cravings.
Finding natural solutions
Once we know the why it gets easier to find solutions. The first one is to find natural and positive ways to boost your dopamine and energy levels, without getting addicted to sugar.
1. Get a movement break
Natural movement like walking or stretching is one of the best ways to naturally boost your dopamine levels.
2. Organize your working day
Breaking down your day by tasks, may give more structure and help you feel more achievement and reduce overwhelm. A productivity method called the “Pomodoro technique” that helps you manage your time and tasks, may be that natural dopamine booster that can help you keep your emotional eating at bay.
3. Drink energy-boosting teas
Coffee calls for sugar. The bitter taste and our eating habits associate coffee with a “treat” something sugary like a cookie or worse a muffin or a piece of cake.
Swapping your coffee with a cup of health-boosting tea can help you sleep better at night and give you a boost of antioxidants and anti-inflammatory.
Rooibos tea, hibiscus, and green tea are all rich in antioxidants and anti-inflammatory properties. Green tea in particular is rich in L-theanine which is the precursor of serotonin, the neurotransmitter for calm and happiness.
4. Get some sugar from natural sources
If you really need some sugar kick, try to get it from natural and nourishing sources. A natural yogurt with some fruits or a bit of granola, freshly squeezed orange juice,
5. Munch on healthy foods
If you need some food to keep you going through your day, simply swap unhealthy snacks for healthy ones.
Walnuts, almonds, and pistachios are great to satisfy that crunchy feeling, while fruits like grapes and strawberries are great for snacks throughout your day. Whole fruits, natural yogurts, or some homemade low sugar treats, are good to keep your energy levels up, and flood you with energy.
6. Talk to a colleague
Humans are social beings and a little of small talk can distract you from the urge to eat and create a positive flow of hormones and neurotransmitters!
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Claudia Armani
health coach
Claudia is an Integrative Nutrition Health Coach, specializing in helping people move on from emotional eating and yo-yo dieting to a more attuned and happier relationship with food. She holds a further specialization in Emotional and Disordered Eating.
I am so much an emotional eater! So i always make sure I only have healthy food in the house. I figure if I am going to emotional eat at times it’s better to be eating healthy food than some cheap processed junk. I think we all emotional eat at times. I find going for a long walk each day really helps with stress levels and makes me feel so much happier. Great article.
Absolutely
Great post! Thanks for sharing!
Thank you, Kirsten!And don’t forget to sign-up for my webinar ” How to overcome emotional eating”!
This is such a great article! I am on a wellness journey and sticking to my clean eating can be tough when I get emotional. I will be trying these as of today!
Thank you and good luck with your journey!
Very inspirational post. I do snack at work quite a bit. This may be due to the work-related stress. I am inspired to be more concious of what I eat. Thanks for sharing these tips for eating healthier at work.
Thank you Kevin!
These are wonderful tips! I never thought I had a problem with emotional eating at work but it turns out I do. I will start to implement your tips.
Thank you Lisa!
I am terrible for doing this, as I work from home I make myself busy with work or doing a bit of housework
Oof. Emotional eating is one of the hardest parts of my job. I work from home, so the kitchen is right there with everything I already love!
I am guilty of emotionally eating at work. As a solution, I am trying my best to munch of veggies and healthy stuff…Great insights and tips, thank you so much.
What a powerful post! These are effective suggestions to avoid any unnecessary eating.
I love the idea of taking movement breaks – stretching or a short walk sounds like a perfect antidote to the office stress.
Thank you Michelle, I am glad you find it helpful!
Wonderful suggestions on avoiding emotional eating at work. Taking breaks and organizing the work desk are the ones hit home for me.
I am glad this is working for you!
Great information! I can see why it would be easy to overeat at work, it can be stressful for many and eating can tend to be a comfort thing. Thanks for the tips!
You are very welcome Luna!
Discovering the connection between emotional eating, sugar, and the brain’s ‘reward’ chemical dopamine. The why’s and how’s unravelled, along with practical tips to curb those cravings. A must-read for anyone seeking a healthier, balanced workday!
Thank you! I am glad you found it so enlightening!
When I worked in an office I often popped out and bought cans of Coke. Now I work from home I think I tend to make healthier choices.
That is good to hear!
Very good tips here! I think during the winter months it definitely becomes more habitual to snack on things especially sweets because it’s so comforting but it’s best to get these mindful practices in now before the holidays!
Thank you Tammy! Yes, during winter months most people like to eat more comforting food! I ma glad you found these tips helpful!
I have been working on eating fruit instead of other sugar laden products. Herbal tea can be a good option I find whilst working as it’s warming and refreshing.
Having pre-made, healthier snacks whenever you want to just eat, is always a good idea. Thank you for these tips.
These are some amazing tips you shared. I like to move around or have some herbal tea.
Thank you! I am glad you find these tips helpful!