Neil Sedaka once sang "breaking up is hard to do". A breakup is stressful for anyone. In fact, the tensions caused by a separation often push people to find solace in alcohol and food, with the risk of giving up healthy eating habits and giving in to the pleasure of a plate of nachos, a tub of ice cream or a few too many beers.. However, the stress caused by a breakup doesn't have to upset your dietary balance. Even if you have broken up, you can continue to follow a healthy diet by consciously choosing your dishes and avoiding gaining weight despite sentimental disappointment.
Steps
Part 1 of 3: Choosing Foods with Awareness
Step 1. Choose wisely what you eat
The stress generated by a breakup can affect your food choices, making you crave more fatty and sugary foods, even if you don't normally consume large quantities. By intelligently selecting what you eat throughout the day - at home, at the restaurant or bar - you can continue to feed properly despite the pain of separation.
- Focus on heart-healthy fats, such as those in avocado, tree nuts, and oil. They can keep you full and inhibit your craving for junk food. Add these foods when cooking or keep them in mind when ordering a dish at a restaurant. To choose wisely, it may be helpful to take a tour of a cafeteria cafeteria before grabbing something.
- Make yourself a hearty salad if you can't find anything healthier. Choose protein ingredients, such as chicken, tuna or tofu, accompanied by vegetables of various colors. When plant foods are crunchy, they can also help you fight stress and anxiety.
Step 2. Have some healthy snacks on hand
Carry a supply of healthy snacks with you at all times. Choose from fruit, muesli, nuts and canned soups to keep any overwhelming cravings for junk food caused by stress or loneliness at bay.
- To fill your stomach, opt for protein snacks, such as guacamole. Accompanying this sauce with chopped vegetables, you can satisfy the need for fat thanks to the presence of avocado and relieve stress with crunchy vegetables.
- When it's late at night or you're sleepless, limit your binge eating by eating some hummus and pretzels or chopped vegetables.
Step 3. Drink the tea
A cup of tea warms and relaxes. Also, filling your belly will allow you not to succumb to the temptation of junk foods. Green, black, and oolong teas also contain the benefits of theanine, a chemical that can calm the mind. If you are suffering from a romantic breakup, keep the pot of tea handy to calm down and foster a sense of satiety.
Be aware that green, black, and oolong teas contain theine. Hence, excessive consumption can make you nervous. Try mixing them with fruit or a herbal tea, such as yerba mate
Step 4. Stock up on healthy foods
One of the best ways to continue eating right after a breakup is to stock up on healthy foods. If you have nutritious foods on hand, your eating habits will stay healthy too. For example, you will avoid indulging in a packet of chips or cookies instead of fresh fruit.
- Also, don't forget to always have a wide selection of frozen fruit and vegetables on hand, just as healthy as fresh ones. You can use them to make a smoothie, stir-fry them, or make soup.
- Buy non-perishable foods, including pasta, beans, oatmeal, nuts, and rice, for quick and easy cooking.
- Get dairy and perishable animal products to use in your recipes. Choose low-fat ones, such as yogurt, cheese, and fish.
- To flavor your dishes, don't forget to use quality spices and oil. They can also positively affect the mood.
Part 2 of 3: Avoid Greasing After a Break
Step 1. Make a meal plan for the week
In this way, you will be able to maintain your eating style and avoid acquiring unhealthy behaviors. Since you have to manage the emotional and physical impact of separation, planning what you will eat during the week will not risk ruining your healthy eating habits.
- In order not to succumb to the temptation of alcohol or a rich and abundant pasta dish, think about all the dishes you can prepare. Review your meal plan to make sure you are getting vitamins and nutrients with every meal.
- Start the day with a healthy breakfast. Pack up lunch or choose a restaurant that allows you to order a dish from its menu online.
- Include times you plan to eat out, physical activity, rest, and other commitments, such as going out with friends, into your schedule. This way, in addition to keeping your healthy eating habits intact, you will be able to feel better.
- Consider all the places where you could succumb to the urge to gorge yourself at the risk of fueling stress. Don't include them in your meal plan so you don't succumb to temptation.
Step 2. Eat healthily when in a restaurant
Going out with friends often helps to mitigate the repercussions of a romantic breakup. In fact, in these situations we often meet with friends to eat out, also because there is no desire to cook. If you plan on going to restaurants, there is a risk that your healthier habits will be ruined. Therefore, stay true to your eating style by avoiding certain dishes.
- Don't rush into the bread basket, don't storm the buffet table, don't order dishes with heavy sauces or fries.
- Choose something healthier, like a salad, steamed vegetables, lean steak, or fish. At the end of the meal, have a portion of fruit or share a slice of cake or fruit dessert with a friend.
Step 3. Deceive the mind from time to time
Some days it happens to have an unstoppable desire for something. Nobody is perfect and sometimes it's not a problem to break the rules. For a day it won't hurt to indulge in some gluttony, in the long run it will help you to respect your diet.
- Include one or two days in your weekly plan in which to eat whatever you want. You may break your dietary rules when you are with friends or you have no commitment and you can stay at home cooking whatever you like.
- In these moments, indulge in any dish without worrying or feeling guilty. You will cope better with your breakup and keep the most unpleasant emotions in check.
Step 4. Consume alcohol in moderation or eliminate it
Alcohol can alter perception and mood. After your breakup, you may get drunk from repressing everything you feel. However, alcohol produces a depressive effect and, therefore, can worsen your emotional condition. In addition, it could upset the balance of your eating habits because it lowers inhibitions and impairs the body's ability to metabolize food properly.
- If you are a woman, do not drink more than one glass a day. If you are a man, do not exceed two glasses.
- Choose low-calorie spirits, such as spritz with wine or a light beer. Avoid calorie bombs like cocktails.
Part 3 of 3: Receiving Encouragement and Help
Step 1. Train regularly
A romantic breakup can make you feel sad and perhaps even a little depressed, most of the time favoring improper eating behavior. By practicing regular physical activity, you can feel better and stimulate the production of chemicals that increase mental well-being. Plus, you have the option to stick to your healthy eating habits and avoid gaining weight.
- Train for at least 30 minutes several days a week. Choose the sport you prefer. You can walk, run, swim or canoe.
- Invite your friends to join you in order to lift the mood too. Keep in mind that by doing sports or practicing or other types of physical activity, you have the opportunity to meet new people who can help you forget your ex.
Step 2. Rely on your support network
Many times it happens to feel alone after a breakup. You will probably want to stay home and gorge yourself in front of the television. In these cases, spend your free time with the people you love. They can help you cope with what you are feeling, but also keep you from overeating and compromising your diet.
- Keep in mind that the company of loved ones has the same effects as a sport: it increases the production of feel-good hormones.
- Suggest something to do with the people in your life. For example, you could try new activities, go to the movies or just have a coffee. If it helps, talk to them about what you are feeling.
Step 3. Seek professional help
Sadness does not necessarily disappear thanks to physical exercise or the affection of loved ones. It could also lead you to compulsively eat foods that are not part of your food choices. In these cases, consult a mental health professional. It can help you overcome this difficult situation and, consequently, prevent the balance on which your diet is based from breaking down.
