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Bench press is the most popular move in any gymnasium nowadays. It is common for gym goers to start bench pressing the moment they enter the gymnasium. Bench pressing requires three major body parts that includes front shoulders, chest and the triceps. The bench press setup can include standard and basic bench variation. Bench press can be used to improve endurance, increase strength which includes toning the upper body such as shoulders, arms and chest. It helps in increasing bone density and is used in football, hockey and sprinting.

Bench pressing in the absence of a spotter

In the absence of a spotter, bench pressing needs to be carefully done. Bench press mistakes can be deadly, so you need to be cautious. 

• While doing bench press never put collars on your barbell. Collars prevent the weight plates while doing several types of lifts. These collars are also more efficient when it comes to weight lifting. It always advisable to put collars except when one is bench pressing. 
• Around the barbell’s grip, take a thumbs always. Though thumbless grips can be comfortable, it is fraught with risks and hazards. There is a precise reason as to why these are called ‘suicide grip’ because it may slip from your hand and can just crash on your face or chest. 
• It is always advisable to use pins or safety arms. To avoid bench press mistakes, it is vital to set the arms or safety pins slightly lower than where the barbell can be touch the chest. Moreover, it is also necessary to ensure that the pins and safety arms are set at a correct height prior to barbell loading. 
• Smith machine should never be used while bench press. It is a common mistake that can lead to serious injuries. The main problem associated with this smith machine is that it can stop in a middle position between the slots. This can prevent racking it safely. If the barbell is fixed with vertical steel rails and can trap into another slide or slide in other type of weights. It may also incline towards another weight end. Thus, it can become a death trap.  
• While doing bench press, always ensure that you have kept your feet on the floor. Once you drive your head, glutes and upper back over a bench, it is advisable that you do the same with your feet. It can create real body tightness because it allows your muscles the maximum potential. It is vital to remember that the body works in synergy. Thus, it is necessary to make the body as tight as possible. 
• Lower back should be arched once you are lowering or lifting a weight. Always focus on maintaining the right position before even touching the bar. Ensure that your bench is in constant touch with your glutes to avoid any major accident. It is critical to ensure that arch is maintained in the lower back. The core areas should be properly embraced such that it stabilizes both lower and upper portions of the body. If the tightening of the body is not adequate, then it can lead to body aches and can be counterproductive.
• It is also necessary to ensure that the head should be kept firm. At the back of the head, to avoid injuries, it is of paramount importance that the head back should touch the bench. Upper back and shoulders should also be in contact for the duration for stability purposes. Shoulder blades should be lowered for the purpose of stability. Always lower your chest while lowering the bar, otherwise an accidental slip can break the ribs and can lead to death or grievous injuries.
• Accidents while bench presses are most common when you commit a genuine mistake in overestimating your body’s capacity to lift weights. Listen to your body whether it can cope up with the pressure that you are inflicting on it or not. Once you place your chest and try to lift up, but the muscles simply do not contract, then accept the fact you are taking more than you can cope. The easiest remedy to this common problem is just lighten your weight load. 
• In case you are bench pressing then pay attention to your feet. Keep them rock steady just like your shoulder blades. But, if you are shaking your feet or pushing it backwards, then it can be seriously injurious. On the floor, ensure that your feet is flatly placed and you are not tiptoeing unnecessarily. 
• Shoulder blades form the critical link between bench press safety and bench press disaster. Always try to ensure that your shoulder blades remain motionless while bench pressing or stabilizing the barbell. This can prevent all kinds of injuries even while lifting heavy weight loads.
• In bench pressing, one needs to be careful while getting the chest touch. The bar should not bounce off the chest or should not be placed at a very high pedestal. It is also necessary that the bar must not approach the chest swiftly as it can lead to injuries. 
• Although this problem should not arise if a spotter is present while bench pressing. Nevertheless, it is crucial to ensure that both re-racking and un-racking should be done carefully. 

Importance of wrist wraps for bench press safety

• You can avoid life threatening injuries by wearing a wrist wrap while doing bench press. This is because it offers more support to wrist joints and prevents sudden jerking. Sprains are common while lifting bench press and can be minimized by wearing wrist wraps. Additionally, you can prevent bone and muscle tissue damages while exercising. 
• Wristbands while doing bench press ensures superior grip and prevents slipping.  Both barbells and dumb bells can be lifted safely.
• Muscular strains can be minimized with the help of wristbands. It is inevitable that during muscle training and weight lifting, strains can happen and it can make certain parts of the body numb.
• In bench press it is vital to ensure that wristbands are used to move right. Sore muscles and less contraction of the target is inevitable due to this. Trainers and experts opine that bicep curls should compulsorily move while doing bench press.

There are many people who desire to have the best abs and work hard to achieve them. Abs are indicators of a healthy and attractive body. In addition, abs also add to the popularity levels of a person. There are several gymnasiums that promise abs after several weeks of workouts. However, despite these efforts and regular workouts, many people fail to develop abs. It is also worth noting that without identifying the flaws these workouts are doomed to fail. The reason is people sometimes focus on crunches or are perhaps not giving enough attention to these flaws.

Main reasons why ab workouts don’t work

Emphasis on isolated moves 

There is a muscle called TVA (transverse abdominus). Many people while doing ab workouts ignore this muscle and this muscle plays a pivotal role in preventing ab formation. The pelvic twists can however help in better ab formation. It is also worth noting that compound movements should include multiple muscles and multiple joints. In order to activate or affect the TVA, compound movements are compulsory. 

Ignoring the back

Back muscles are important in building flawless abdominal muscles. Therefore, it is vital to put pressure on back muscles and failing to do it will render workouts futile. However, one has to exert a lot of pressure but inflict less injuries. 

Refraining from metabolic conditioning

For abs, it is necessary to understand that metabolic conditioning takes place. Metabolic conditioning will help in increasing the heart rate to maximize or accelerate the digestion process. Burnout however should be avoided. Metabolic conditioning should be done at the end of the workout with around ten burpees, ten push ups and ten jump squats. 

Daily repetition of same exercises 

It is a well-known fact that by doing the same exercises daily, ab workouts might not succeed. This is because the body eventually gets adjusted to those exercises. Gradually, the results become less apparent. Thus, it is imperative to suggest that the exercises should become faster and results should be improved. The body should get the maximum output because the exercises should repeat. 

Mobility improvement

Mobility improvement is directly related to better stability because it leads to abs care. It is vital to understand that superior stability is linked with fewer wounds and more power. Stability exercise is also directed at increasing tension during core stability. Half-kneeling, plank and side planks form the basis of mobility improvement. 

Lack of sleep

It is a matter of fact that weight and sleep are related with each other. It does not matter how hard you work in the gymnasium; lack of proper sleep can deprive you of good abs. Hunger hormones, daily sleeping hours and calorie burning are correlated with each other. Thus, ab workouts compulsorily should be complemented with adequate sleep for better results.

Core activation

The hip flexors hold the key for an effective ab workout. Most core work should be done in the hip flexors. It is a common struggle for many novices. Thus, the best way for core activation is to have an experienced coach or a physical fitness trainer. Hip flexors start working only when the core takes a back seat. 

Paying attention to diet

The diet is the most important aspect in case of workouts. The diet should essentially have a large protein content without which exercising is futile. Avoid all kinds of high carbohydrate and high fat products during ab workout. It is also important to stay hydrated. Moreover, there are many who make the mistake of taking steroids and choose shortcuts. In many instances, these can be counterproductive. 

Myth of spot reduction

Spot reduction during ab workouts is a misconception. Even while squatting it is necessary to understand that incorrect squatting does not lead to high cellulite. This is because it is not so easy to convert fat in the adipose tissue into muscles. Therefore, many develop muscles underneath the fatty portion. So, while targeting for abs, spot reduction must be avoided as it is of no use. 

Reasons why you cannot see your abs

Excessive body fat

Body fat should ideally be around 10 to 18 percent in case you want abs. However, if your fat percentage is lower than this threshold, then you cannot have visible abs. In such a situation, there is no point doing crunches all day long. With training, one can only make abdominal muscle and shape, but the foremost criteria are to have the required fat percentage.

Crunches and sit ups

Bodyweight crunches and sit ups are not always successful in reducing body fat. Prolonged crunches are also of no use if the body metabolism remains low. Therefore, body metabolism needs to be increased and calories need to be burnt faster for better abs. 

Unawareness on how to build body muscle

The ideal solution to this problem is to take fewer reps but with heavier steps. This essentially implies, that the resistance levels need to be added for better ab exercises. One should also do more reps with more sets. For instance, the number of reps for three sets should be between ten to twelve.

Ab area overtraining

Overtraining of just abs will not suffice. Thus, it is advisable that a daily routine of training abs should begin only at the end of training session. It is also crucial to know that other forms of training are vital for ab development as well. Importantly, sufficient time is needed to ensure that the legs and arms have toned down. 

Unsuitable genetic build up

This is one of the few constraints that cannot be overcome. Not all people are fortunate to have the ideal ab genes. For instance, the availability of ideal body fat (10 to 15 percent) is not inherited by everybody. Some are genetically more inclined to lose weight while others do not. 

Wrong intake of nutrients

Losing fat requires a compulsory alteration of nutritional intake. In most situations, a calorie deficit but a nutrient rich diet is necessary. Although certain fad diets can rapidly reduce weight, it is also necessary to regain it for the perfect abs.

Squats are known to vary slightly and many people are simply unaware of the way to squat correctly. It is worth noting that squatting is a boon for improving posture and healthy joints. Squatting if done correctly helps in building and strengthening hamstrings, quads and glutes. However, many people do not know the difference between the right and wrong way to squat. Thus, it is important to make people aware of the mistakes they commit while squatting.

Wrong way to squat

Incorrect lowering towards 90 degrees

While squatting it is necessary to understand that the floor will help in engaging in glutes and no exercise is incomplete without any full range of motion. It is also important to understand if the buttocks barely touch the box, then it is good to do push ups and not deter them. 

Arching back

While arching back, many people make the mistake of putting the entire weight on lower back and increasing the chances of risk injury. It is natural to ensure a “S” shaped structure while arching back.

Repeatedly doing same squats

Many people unaware of squatting repeatedly do the same wrong squats. This is done by regularly switching the foot positions. By doing this many get deprived from the versatile benefits that squatting can offer.

Taking the knees behind the toes

Knees should not pass the toes while squatting. Many unknowingly try to put their whole weight on toes and knees. This also leads to problems in knees and instead of minimizing knee pain increases it. 

Right way to squat

It is extremely crucial to ensure that squatting is done in the right way. This will not only be beneficial to the human body and helps in preventing serious injuries.

Correct set up

Although there is no standardized way of correct set up since the stances vary for each individual. It is advisable to prevent risks of squat by ensuring that the toes are slightly turned out between. The turning range should vary between 5 and 15 degrees. It is natural to understand that the shoulder back and spine are neutral and chest remains open. It is also important to ensure that the hands are clasped in the chests for proper balance. 

Squat

The squat is moved and sent by the hips by sitting back on an invisible chair. It is essential to ensure that lower back is kept neutral. The controlled movement is possible only if the chest is lifted in a controlled movement. Try to press heels and stand back to a starting position. Additionally, also get thighs and help in leaning parallel to the floor. In case mobility allows, further lower your back. It is important to remember that the buttocks should be correctly placed under the rib cage. 

Correct squat form

• With toes facing frontward, always try to stand in a manner such that the buttock width is narrower than the feet.
• Try to press the knees open and always bend the knees such that the buttocks can be driven backwards.
• While keeping the heels and toes on ground, please sit into a position of squats. 
• Knees are inclined towards 90-degree angle in order to gradually reach parallel.
• Return into a straight position and always press into the heels. 

Steps of squatting correctly

• By keeping the hip width apart stand straight. Place your hands on buttocks and widen your feet and stand by keeping the feet distant from each other. Remember that buttocks should be narrower than the feet.
• Keep your stomach muscles tight. Once you are standing then try to lift the chest lightly. It is vital to understand that one can exhale by trying to pull navel back. Gently try to pull the shoulders back and allow the abdominal muscles to pull back. Keep the pelvis and spine area stable. 
• Try to sit in an invisible chair by lowering down. Thus, it is better to bend backwards by lowering onto a seat behind you. It is also essential to understand not to collapse your chest or move your shoulders forward. Do not put much pressure on your knees and avoid standing erectly. 
• Pressing the knee outward but keeping oneself aligned is also the right way to squat.
• While trying to lift your back, always keep your legs straight. Once you are glued to the floor then always try to squat and drive towards the ground. Return to the initial position as you rise up.
• It is vital to repeat the three steps at least ten to fifteen times. Do remember to stretch the arms in front for extra balance.

Risks of squat

Undoubtedly squatting has many benefits if done correctly. However, at the same time there are certain risks faced by those who are squatting wrongly.

• Knee aches- Squatting can sometimes be risky for those who are not concerned about the impact it brings on the knees. People who squat with improper positions such as moving the knees horizontally and vertically at the same time are calling for a major disaster. 
• Shoulder injuries- Incorrect squatting can injure your shoulders. Therefore, one must be careful while trying to turn your back and rolling down. Moreover, one needs to raise the bar through padding. Balance the bar by keeping it in contact with the body. It is worth remembering that always pull your elbows downward and stretch your hands forward. 
• Getting stuck is common while squatting. Always try to avoid using a squat cage or a power rack. It is also necessary to dump the bar level towards the back. Also try to keep the number of pins in the rack high such that they remain below the bar. 
• Back injuries- Too much of bending forward and leaning might be injurious to the back. Never try to keep the barbell on the neck. There are fair chances of ankle extension while squatting, therefore it is necessary to reduce weight while squatting.

Exercises are one of the best ways to keep your body healthy. It also helps in minimizing the chances of diseases by reducing the risk of occurrence. It primarily helps in weight control and also promotes psychological well-being, besides having a plethora of other benefits. However, many people cannot go to gymnasiums or join expensive health classes due to financial or time constraints. Therefore, many are choosing small space workouts in their own apartment to get similar benefits of exercises and workouts. Small spaces can indeed act as substitutes of gymnasiums, provided the number of people in a home are less. 

Jumping rope

Jumping rope is most suited for toning down lower and upper parts of the body. It is a major fat blaster for those who want to reduce their fat. In small spaces, daily jumping rope can be immensely beneficial for legs, stomach and heart. One leg, double leg and even double ditch are some of the ways of using the jumping rope. Jumping rope can be beneficial for heart because it can quickly raise heart beat and burn calories quicker. Muscle toning can be achieved with the help of jumping rope since stringent exercises can help in targeting lower body and build lean muscles. Additionally, jumping rope helps in improving coordination. Coordination in feet improves significantly after doing jumping rope exercises. Since jumping rope exercises are good for reducing weight, fat reduction becomes easier and faster.

Kettlebells

Kettlebells can save both space and time, and are extremely good for workouts. According to a 2010 study, kettlebells have the capacity to burn 400 calories within just 20 minutes. In case you are interested in either full-body strength or any type of cardiovascular exercise, then kettlebells are the most suitable option. Additionally, kettlebells can also be helpful in reducing body fat and promoting body toning benefits. Unlike traditional weight lifting machines, kettlebells do not need large spaces and are also less expensive. However, one should not put too much weight on kettlebells, since it can lead to serious injuries. Conversely, one should not put less weight on kettlebells as it would be of no use. It is worth noting that kettlebell is not suitable for all types of cardio exercises. 

Yoga

Yoga alone is capable of substituting almost every type of exercise that requires gymnasium. There are fat reducing yoga, breathing exercises, extended side angle and vinyasa which are performed by millions. You can easily do Yoga by watching YouTube videos and there is no need to go to any gymnasium. Most Yoga postures can be done at homes and are not time-taking either. The notable advantages of doing yoga are it improves balance, flexibility and strength. It has the capability to heal or provide pain at the back. The cat-cow pose especially is suited to get relief from such types of pain. Arthritis is another major disease that can be managed by doing yoga. It benefits cardiac health and helps in sleeping better. Yoga can also improve mood, increase more energy and bust stress for a large number of people. Though Yoga can be done at home, if done outside it can provide a supportive community, thereby, reducing loneliness. 

Body weight workouts

These types of workouts do not require dumb bells, barbells or any type of resistance bands. You can do such exercises at home in a small space by doing moves such as mountain climbers, push-ups, lunges, squats and planks. Push ups are beneficial for arms and chest.  Lunges and squats are beneficial for both buttocks and legs. In case one wants to tone down abs, then both mountain climbers and planks are suitable. These body weight workouts are suitable if one wants to burn calories. In such a scenario, it is advisable to take rests between 20 to 30 seconds. 

Suspension training

Most personal trainers and indoor fitness experts recommend suspension training. Suspension training are straps made up of nylon. These exercises are appropriate for homes having less space. There are over hundreds of types of training which comes under the classification of suspension. There are dozens of exercises of suspension circuit which includes 10-to-20-minute routines. Even in bedrooms, sturdy pole and beam suspension circuit do not require less than two pounds and are therefore quite compact. 

Indoor cycling

This is one of the most beneficial indoor exercises. A small bike can be bought and you can do exercises by watching a cinema or listening to music. Riding on a road can be simulated easily with the help of an indoor cycle. It is worth noting that a person by cycling for just 30 minutes can burn around 200-300 calories. 

Wall push ups

There is no need to hit the gymnasium if one does wall push ups. Wall push ups are helpful for better blood pumping in small spaces. Parallelly, the body can be rotated while raising hands into the air. This can be helpful for burning calories and can be useful for toning ankles, knees and buttocks.

YouTube workouts

For indoor exercises, the world’s most popular online video platform YouTube has several thousand videos. Therefore, these videos can offer a range of exercises that can be done from home in a limited space. There are certain popular video channels such as Fitness Blender and Hasfit for different home exercise regimes. 

Ab crunches

In small homes, ab crunches can be used to perform exercises. It is one of the greatest exercises to increase main strength by using just a small area. Ab crunches can be done to perform the exercises by slightly bending the knees. Moreover, one can perform the exercise by lying on the floor. So, in case you want to do six pack abs, then these ab crunches can be useful.

Stair step ups

These stair steps up can be helpful for toning muscle groups which includes hamstrings and glutes. During the exercise, it is necessary to advance step up and increase weight during lifts. However, stair step ups are of limited benefits and needs to be complemented with other exercises too.

Illnesses are inevitable and every person is bound to suffer from it in his or her lifetime. However, it is a matter of genuine debate as to whether sick persons can do exercises or not. The answer itself is not straightforward. It depends upon the prevailing health conditions as to whether exercises can improve health or worsen it. Thus, it is imperative for people to carefully analyse the illness itself before carrying out training. 

Avoid these workouts in all kinds of sicknesses

There are certain exercises that can worsen the symptoms of sickness. Team sports should be avoided if you are suffering from an infectious disease. Heavy weight lifting should be avoided as the body becomes weaker and more vulnerable during periods of illness. Avoid running for long distances as it can cause exhaustion and aggravate physical weakness. Spin classes, endurance training, Pilates, sprinting and hot yoga can be potentially harmful if it is done during illness periods.

Heavy weight lifting

When you are physically ill, then weight lifting is a strict no. Even during symptoms of cold, it is quite natural for people to poorly perform while lifting weights, because bodily weakness is a symptom of cold. Heavy weight lifting can cause sinus pressure and increase headaches. If your body permits, then you may try out light weight lifting. 

Swimming and biking

There is no question of either swimming or biking, if the sickness needs hospitalization. However, in the context of mild diseases, swimming can provide temporary relief. In case of cold, swimming can unblock nasal pathways. Biking can sometimes be counterproductive and aggravate the symptoms of cold and flu. However, it is worth noting that biking can be dangerous, if there are medications that cause drowsiness. 

Outdoor sports 

Playing sports that requires physical contact with many people should be avoided. It not only does aggravate symptoms but also facilitate its spread. People suffering from fever, cold, flu or any infectious disease must avoid all types of outdoor games. 

Workout in freezing temperatures

This can indeed turn out to be fatal if a person is battling cold symptoms. Cold dry air can irritate nasal airways and aggravate asthma symptoms. Freezing temperatures make the body susceptible to more diseases such as frost bite, asthma and pneumonia. 

 

Recommendations for workouts during sickness

Check and balance your electrolytes

The electrolytes balance plays a vital role during exercises. Always ensure that you drink enough liquids rich in electrolytes. This could include Oral Rehydration Solutions (ORS), soup, coconut water, sports drinks and fruit juices. 

Balanced diet consumption

Healthy diet is the key to illness recovery in most treatable diseases. Balanced diet essentially implies the right amount of carbohydrates, fat, protein, vitamins and minerals. It helps in improving the immune system and prevent infection. Eating a lot of fruits can be extremely beneficial during illnesses. 

Overexertion and over exhaustion must be avoided

The human body has limits to everything. During fever and extreme colds, the body generally fights off invading viruses or bacteria. The immune system’s response itself can wear you down and make you feel tired. Thus, it is always advisable to do light exercises and avoid straining your body. It is also noteworthy that overexertion can be fatal.

Listen to your inner voice

It is vital to listen to your inner voice while deciding on exercises. If you are sick and feeling tired, it is always advisable to take rest and not do heavy exercises. Conversely, if you feel that light exercises can be beneficial then do those with caution. 

Most suitable exercises during sickness

Most non-strenuous exercises include gardening, low intensity riding and walking. It may include practicing Tai Chi etc. These activities can help in strengthening immunity. 

Walking 

If you are afflicted with cold, then walking can provide some relief. Regular walking for twenty minutes can improve cold symptoms. In case your nose is blocked, then some deep breathing exercises can be of immense relief. However, there is little research as to how exercise can improve cold symptoms. It is undeniable that people feel less sick if they regularly walk. 

Jogging

Jogging is the most suitable exercise during mild diseases such as cold. Many physicians opine that jogging and brisk running can help patients feel better. However, one should avoid jogging if there are symptoms like vomiting and nausea. Most people choose either morning or evening time for jogging. Pace of jogging however must not exceed six miles per hour. It should always remain less rigorous than walking. Cardio vascular fitness can be enhanced by jogging alone. During sickness not requiring hospitalization, jogging can help in regaining both flexibility and muscular strength. 

Qi Gong

This is a form of exercise which can be called a combination of meditation and martial arts. It is worth noting that if one is not willing to do heavy exercises then he or she can try out Qi Gong. This helps in increasing energy levels and improves blood flow. Moreover, stress and anxiety can be minimized considerably while performing Qi Gong. In a report published by the American Journal of Chinese Medicine, Qi Gong has the potential to reduce respiratory infections and diseases by around seventy percent.

Yoga

It is a known fact that whenever a body is fighting viral or bacterial infections, it releases a stress hormone called cortisol. This particular hormone if excessively released can harm the human body. For instance, there are asanas such as Setu Bandhasana, which is effective against yoga. It helps in improving the immunity levels. Similarly, hastapadasana improves blood flow in the head and helps in clearing sinus. Dhanurasana also have proven benefits against cold. There are several Yoga postures that can improve immunity and help in faster healing. 

Zumba dance

Zumba dance can be of immense benefits because it helps in relieving stress. Dance music can lower down cortisol levels and it helps in boosting the immune system. Research has found that people who listened to Zumba or similar heart related dance classes could minimize their stress levels.

In everyday life eating can sometimes become problematic, if the mind is undergoing stress. Stress can have multiple sources which includes family, work and social obligations. The two prominent signs of a disturbed mind are eating problems and sleep problems. Sleep problems can include sleep deprivation, wrong time sleeping, insomnia, sleep apnoea, narcolepsy etc. Eating problems can include bulimia nervosa, binge eating disorder, anorexia nervosa, restrictive food intake disorder etc. Therefore, it is vital to address stress eating otherwise if left untreated, it can be fatal. 

Stopping stressful eating

These are some of the steps that have the potential to stop stressful eating. 

• Identify correctly the source of stress. It is necessary to understand the circumstances and emotions that is leading to stressful eating. Avoid the stressful circumstance altogether after recognizing it. 
• It is crucial to do exercise to reduce stress. In case you are physically healthy yet facing some health problems, then it is advisable to consult a psychiatrist. There are chemical changes that inevitably occurs during stress. These can be reversed if one is doing enough exercises and taking prescribed psychiatric medicines. However, many people do not have adequate time for exercising due to a number of reasons. In such a situation, they should increase the amount of walking, cleaning, gardening and other less strenuous types of exercise and movement. 
• Regular and fruitful communication with close friends and relatives can be refreshing for the stressed mind. In hard times, true friends can act like counsellors and can give fruitful advice which can resolve stress and stop stressful eating. There are some individuals who feel ashamed or unnecessarily express regret over their eating habits. 
• Mindfulness can be practiced regularly to stop stress eating. All kinds of tai chi, yoga, meditation and other mental exercises can be done to relieve the mind from stress.
• Elyse Resch and dietician Evelyn Tribole have devised a way to promote ‘intuitive eating’. Way back in the 1990s, this form of eating helped in focused, calm and mindful eating. In mindful eating attention needs to paid as to what kind of foods are worsening stressful situations. Stress eating can be caused due to impaired links between the guts and brain. 
• Natural eating without dietary restrictions can lead to stress relief. In natural eating, one can have chocolates, vegetables, meat, milk products without any guilt or shame. 

Preventing or minimizing stress eating

• Overeating is the direct consequence of stressful eating. In case you are eating too much due to stress, then first find out the reasons behind it. It can be due to nourishment, periodic hunger or just the desire to try out food by tasting it. In such a scenario, always focus on how you are feeling while eating food. The negative experiences can range from loneliness, boredom, anxiety or stress. Try to think as to why are you are experiencing such symptoms. Seek professional help if these experiences continue to recur. Early treatment can be greatly helpful and may avert the onset of major eating disorders. 
• Control your temptation. There are certain objects which can increase hunger and finally lead to binge eating. For instance, a bucket of ice cream, jar filled with sweets or cookies, chocolate boxes etc. can suddenly increase the temptation to eat unnecessarily. Thus, remove those stimulants and objects from your home. This will surely reduce cravings and other acts of stressful eating. Moreover, this will also be helpful for both your mental and physical health. 
• Undereating or overeating are often caused due to faulty meal schedules. Therefore, prepare a proper meal schedule and keep enough gaps between meals. This improves better digestion. Always maintain this schedule and count your calories per meal. Both undereating or overeating can be prevented if you can have two solid meals in a day. 
• Excessive restriction of diets can be counterproductive and it can lead to malnutrition. During stressful times, it is advisable that restrictive dieting should be avoided since it can worsen the situation. Overeating or consuming too few calories can lead to stress. This is why restriction of diets should be avoided. 
• In case you find it stressful to eat other people’s cooked foods, then you can try cooking at home yourself. Cooking itself can be stress relieving. It can improve overall health parameters. Always try to avoid or minimize red meat intake. Increase your consumption of vegetables and fruits as these can be both delicious and nutritious. 
• Hydration levels can impact stress eating. Therefore, always maintain proper hydration to avoid stress. Research has found out that risks can be minimized if hydration is proper. Dehydration can be cured by drinking the right amount of water. Fruits can also resolve hydration problems by adding sugar and salt. 
• Daily physical activity can minimize stressful eating. This often happens when one is stuck at home (due to Covid) and can lead to stress, increased snacking frequency and boredom. Thus, on YouTube you can watch and follow exercise videos and do those in homes. 
• Boredom can often cause stress eating. When people are bored, they often resort to eating excessively at irregular intervals. Prolonging such behaviour can lead to lifestyle diseases like diabetes, cancer, obesity. Thus, it is vital to utilize time optimally by concentrating on hobbies that are put off due to busy schedules. You can come out of stressful eating by learning a new skill or managing a project. Living spaces can be organised to make oneself less stressful.
• Stress eating can worsen if one is resorting to alcohol consumption. Alcohol consumption is injurious to health as it increases the probability of overeating and can lead to addiction. Thus, avoiding excessive alcohol can be helpful because it helps in relaxing the mind and does not alter brain chemicals that leads to stress.
• The most glaring sign of stress eating is eating between meals. However, this too can be altered by eating healthy food instead of unhealthy food. Moreover, such focuses can bring positive changes in one’s mind.

 

These are the best ways to stop stress eating and lead a healthy lifestyle.