by Stephanie Eckelkamp

Take a 15-minute walk. When the urge to eat out of stress, boredom, sadness, or another emotions hits, I head outside and go for a walk or run, says Jessica Fishman Levinson, M.S., R.D.N., C.D.N., culinary nutrition expert. Exercise releases endorphins that can stimulate relaxation, and the fresh air is also a natural stress reducer, she says. In fact, <a href="http://www.prevention.com/eat-clean/this-trick-can-stop-your-stress-eating-but-you-might-not-like-it" id="1b85e772-14fa-3dcb-a52a-3c3891d5c3dc"> walking </a> for just 15 minutes can curb cravings for sugary snacks, according to one Austrian study. And it can help relieve the stress itself. Related: <a href="http://www.prevention.com/fitness/how-to-start-walking-for-weight-loss" id="da91a617-36c1-33ca-aeb1-a5136f0ddaea"> How to Start Walking When You Have 50+ Pounds to Lose </a> shutterstock

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 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 get energy out, 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

Make avocado toast. <a href="http://www.prevention.com/health/health-concerns/fats-boost-your-hearts-health" id="4d1d6fca-982f-3898-aeb4-ebaa3591e27b"> Healthy fats </a> , protein, and fiber in avocado work together to keep you satiated, leaving you less likely to binge on something else, says Levinson. Plus, the complex carbohydrates in <a href="http://www.prevention.com/eatclean/whole-grain-bread-facts" id="e0fe6a2e-9130-364b-aaf8-72e8af0c7a4c"> whole-grain bread </a> can help boost the feel-good neurotransmitter serotonin in the brain, she says. Related: <a href="http://www.prevention.com/food/food-remedies/flat-belly-foods-boost-energy-and-control-hunger" id="a7115d77-7932-3aa4-aaa3-feb8bca69dd5"> 4 Foods That Burn Belly Fat </a> shutterstock

Think long-term. Research indicates that the pleasure you get from eating comfort foods lasts only three minutes, says Albers. 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. Related: <a href="http://www.menshealth.com/weight-loss/weight-loss-transformations" id="93c10a2d-153d-381f-a5f7-3a106a6d1c21"> 9 Jaw-Dropping Weight-Loss Transformations You Have to See to Believe </a> shutterstock

Just have a small taste. A little can go a long way, says Wendy Bazilian, Dr.P.H., R.D., coauthor of Eat Clean, Stay Lean. You might find that one bite is all you really wanted, anyway. And the research backs this notion up: Eating less than half an ounce of chocolate or potato chips satisfied peoples cravings just as well as eating a portion as much as 10 times bigger, according to one Cornell University study. (Just be careful if you know that the food in question is a <a href="http://www.prevention.com/food/binge-eating-trigger-foods" id="cf2c021b-092c-30d5-a190-ba281417c27b"> trigger </a> for you. In that case, its probably better to save the snack for a time that you planned ahead for, rather than eating it on impulse.) Related: <a href="http://www.menshealth.com/nutrition/moderation-definition" id="b7b17bfc-8855-3593-a36a-30a7b5cf4ae8"> Heres How Much Junk Food You Can Actually Eat While Maintaining a Healthy Diet </a> shutterstock

Get distracted. If you know you tend to stress eat in the middle of the afternoon, your list of alternatives for what to do instead may very well be different than what youd do if you stress eat after work or late at night, says Busis. Mindfulness meditation is very effective at combating all kinds of cravings, she says. But it might not be something youre comfortable doing at your desk in the office, she adds. So dont just think about what a good alternative might be; make sure you consider whether it feels right in the situation youll be in when you need it. Related: <a href="http://www.prevention.com/mind-body/silent-signals-youre-stressed" id="8c46f15d-d2f7-39fa-a42f-0e02554f8cee"> 10 Silent Signals Youre Way Too Stressed </a> shuttestock

Be strategic with snacks. If youre the type of person who tends to eat in response to stress, make sure you have some <a href="http://www.prevention.com/food/snacks-for-stress-eater" id="b48e938d-e289-399f-abe8-3ff47dfc472b"> low-calorie finger foods </a> 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 nut butters 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 <a href="http://www.menshealth.com/nutrition/protein-myths-messing-up-your-diet" id="cbf6f634-5510-3e7f-a355-118089feac5a"> protein </a> sends to the brain to get you to stop eating. Related: <a href="http://www.menshealth.com/weight-loss/foods-suppress-hunger" id="a7fb1635-2a42-3498-a496-8babc63d8f29"> 7 Healthy Snacks That Suppress Your Appetite </a> shutterstock

Treat yourself-but with a plan. Think of what youd really, really enjoy, says Bazilian. 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 the junk food thats commonly available in offices or <a href="http://www.prevention.com/eatclean/7-cleanest-fast-food-restaurants" id="ed42940c-3010-3384-af21-e6022843ae62"> fast food restaurants </a> . Related: <a href="http://www.menshealth.com/weight-loss/cheat-day-helps-you-lose-weight" id="5a0d5122-4b18-3c56-a40e-c27af38ca57c"> How Taking a Cheat Day Can Help You Lose Weight </a> shutterstock

Brew tea and take 5 minutes to unwind. I like to take a few minutes to meditate with a cup of chamomile <a href="http://www.menshealth.com/nutrition/best-teas" id="17ac37f4-1ccd-3ad9-a153-2b9f5ae95fff"> tea </a> when stress strikes, says Levinson. As you already know, meditation or mindfulness can help you relieve stress, and chamomile gives you extra help. It has actually been shown to improve anxiety in adults who consume it, too. Related: <a href="http://www.menshealth.com/health/meditation-benefits" id="8b0fa206-2a30-3d38-a7c3-1d22d9f5ead2"> 6 Things That Happened When I Tried Meditating Every Day For a Month </a> shutterstock

Dont skip meals. Good nutrition is incredibly important for stress management-just 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 meal-think 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 Your Junk Food Cravings When You’re Stressed

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by Stephanie Eckelkamp

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11 Ways to Conquer Your Junk Food Cravings When You’re Stressed