Dr. Johannes Wimmer: This helps against stress eating
Dr. Johannes Wimmer is a true all-round talent. He is not only one of Germany's best-known doctors, but also one of the most sought-after presenters on German television. Entertaining and easy to understand, he shows how our body works and how we can keep it healthy. In this interview, the Hamburg native explains how our well-being is linked to our diet and how we can eat well in stressful situations.
You like to talk about a feel-good weight. How do you define this?
Dr. Johannes Wimmer: I don't want to tell anyone what weight they should feel good or bad at. I think that everyone can decide for themselves. So: do I feel comfortable in my own skin - yes or no?
Can you explain what role stress plays in achieving and maintaining our feel-good weight?
Negative stress is a very stressful condition. And many of us were taught as children: if I'm feeling bad, a comforting sweet will help. Unfortunately, it's usually not just the one sweet, but rather a whole packet of potato chips, a large bar of chocolate or an order from the delivery service that we use to try and compensate for our stress. According to the motto: The day was bad, so now I can at least treat myself to something tasty to eat.
However, if we do this every day, our feel-good weight quickly turns into a stressful weight. Diets are of course also pure stress for most people. Then every day that little voice in our ear whispers the program we've learned: "Go on, eat a chocolate bar, it'll make you feel better, it'll comfort you." Then, unfortunately, you have to be tough and say to yourself: "Chocolate bars can't comfort or relieve stress." This is how we learn a new program over time - if we stick to it.
How important is the right diet for our well-being?
Imagine you drive to the filling station because your tank is empty. If you fill up with fuel that is ideal for your vehicle model, everything is fine. However, if you fill up with the wrong fuel or only fill up for ten euros, things look very different. You won't get very far and, in the worst case scenario, you'll do a lot of damage to your car. And it's the same with our body: if we provide it with all the nutrients it needs through a varied diet, then it is happy and functions like a champ. However, if we only give it crap in the long term, it starts to
because it develops deficiency symptoms or other health problems.
Why do we so often reach for unhealthy snacks in stressful situations?
Honestly, because they are available. I still remember my time in hospital very well. There was often simply not enough time to have a proper and healthy breakfast or lunch break. And who's your best friend then? That's right: the snack machine in the corridor or the sweets box in the break room. The sugar gives you just the right kick that you need in a hurry. But as a bar like that doesn't keep you full for long, your body will soon be craving the next snack.
What strategies do you recommend to avoid "stress eating"?"
In my video course "Relaxed to a feel-good weight", I advise you to first find out what is stressing you out. Is it the structures at work, is it my private life or my relationship? This is where you should start and find out how you can get the stress triggers under control. After all, we are not victims of circumstances, but have it in our own hands.
Apart from that, I always say: say goodbye to all foods that you no longer want to eat. At home, in the car, but also in the office. Because if it's not there, it can't call your name. I know it's hard,
to let go of the emergency chocolate, but it helps. Instead, I now always have a healthy snack in my bag, usually a tin of mixed nuts. They have decent energy, are delicious and keep me away from bad decisions.
What changes do we need to make to our diet to promote relaxation and reduce stress?
I always say: Eat the rainbow, eat the rainbow. So lots of vegetables, two handfuls of fruit a day, wholegrain products and pulses, also unsweetened dairy products if you tolerate them well. I would rarely or never eat sausage and convenience products. When it comes to fish and meat, I always go for organic to ensure the quality is right. And yes, I sometimes treat myself to a burger or pizza in a restaurant.
You just have to keep an eye on what else you eat. Keyword: conscious eating and conscious enjoyment. However, you can't really eliminate stress with a healthy diet. The only thing that really helps is to identify stress triggers and find solutions.
Do you have a life hack for us on how this can be integrated into everyday life in stressful situations?
The best tip is actually not to buy the unhealthy things in the first place. Then they won't be at home waiting temptingly in the cupboard. Healthy shopping works best when you don't go to the supermarket hungry. I actually pay a lot of attention to this. My shopping cart fills up with completely different things when I walk past the shelves feeling full.
And if you do want something unhealthy for a treat that you simply can't do without, then it's best to see if it's also available in smaller packs. They may be a little more expensive in terms of quantity, but it's much easier to divide up the delicious little sins.
Why is it worth paying attention to nutrition and stress management?
It's worth it because you're only doing it for yourself. You are changing the situation so that you feel better, both physically and emotionally. In doing so, you show yourself: I am worth tackling things.
What is a good first step if we want to change something?
Grab a piece of paper and take your time to write down why you want to change something. For example, why you would like to reduce stress or lose weight. Make a note of what drives you. Perhaps also why you are currently unhappy or dissatisfied with yourself or your health. Finding out and formulating what motivates you is the key to getting things done. Because you're going to stumble from time to time - especially when it comes to losing weight. But then you have these honest lines that tell you in black and white why you are doing all this. Namely for yourself and no one else.
The interview was conducted by Michèle Penz and Simone Bohny, edited by Christin Müller
