Six Ways to Tackle Stress and Support Your Body in Losing Weight

When you’re stressed, the hormone Cortisol is released into your blood stream which prepares the body for a fight-or-flight response by flooding it with glucose, supplying an immediate energy source to large muscles. This is a natural response because your body is preparing to flee or defend itself, even if there is no immediate danger, your body still responds as if the threat is real due to stress. Some of the most common ways we experience the effect of stress in our body include:

• Weight Gain
• Bloating
• Poor Digestion
• Higher than normal levels of Inflammation in the body

Since most people have a chronic level of high-stress given our fast-paced lifestyle, our bodies are pumping out cortisol almost constantly, so even if you are eating the healthiest meals each you’re your attempt to lose weight effectively will be hindered due to stress.  In a recent article, Clean Food Crush identified six effective ways that we can all incorporate into our lives to manage stress to live heathier and reach our ideal weight.  (https://cleanfoodcrush.com/six-ways-to-tackle-stress-and-lose-weight)

1. Schedule Device Free Walks In Nature

How much time do you spend on your phone, computer, watching Netflix or TV and engaging with technology? While it’s ok to take a break and tune out for a bit on your device, it can become a habit that disconnects us from the present moment.

One of the most rewarding ways to naturally lower our stress levels is to schedule “device” free time in nature at least once per day. This could be as simple as leaving your phone at home while you go for a walk around your neighborhood, or turning your phone on Airplane mode while you walk in nature somewhere near your home. If you don’t have access to nature, try turning off your phone and instead, put on some gentle music, dim the lights and stretch your body for at least 20 minutes while breathing deeply.

2. Meal Prep Blood-Sugar Balancing Recipes

Eating foods that balance your blood-sugar will effectively balance your hormones and help your body flush our excess stress hormones that may have built up in your body. Drinks high in sugar and empty carbohydrates foods, such as baked goods, white bread, pasta, and other sweets can impact digestion and cause blood sugar levels to spike; leading to mood swings, weight gain, fatigue, and swollen joints.

3. Eat Foods You LOVE

Eating healthy should never mean eating foods that you don’t totally love. Have fun with the process of trying and experimenting with new recipes on a weekly basis, and build your meal plans for the week around the foods you LOVE most. With all this talk about emotional eating, it’s important to recognize that as human beings, there’s always got to be some pleasure in eating – it is not JUST about fuel, it is also about connecting with the ones we love, celebrating and indulging our senses! But the misconception here is that in order to enjoy our food, it has to be “unhealthy”. Clean Eating is incredibly diverse, with so many amazing recipes and treats to choose from.

4. Listen to Calming Music

The media we take in can raise our blood pressure and speed up our heart rate, or it can calm us and soothe us when we’re feeling anxious or stressed. If you find yourself feeling overwhelmed lately, consider making a soothing playlist that you can put on whenever you need to take a breather. Nature music, rain sounds, and peaceful meditation music playing in the background can have an immense impact on our relaxation levels, and improve the ability to focus. Notice how you feel when certain shows are on, or when you’re listening to music. By paying attention to how your body responds to external stimuli, you can begin to create a more supportive environment in which you can feel at ease and lower your stress levels.

5. Curate Your Schedule

Do you have far too many things on your schedule? Part of reducing your stress load is prioritizing time for self-care and even a bit of “do-nothing” time. This is where you get to practice saying “no” and setting boundaries with your time. You aren’t obligated to say yes to everything. Choose only the things that you truly want to do and the priorities that you’ve committed to for you and your family. Trim the rest, and put “self-care activity” in your schedule. Seriously, schedule the bubble bath, the solo-tea, the walk with a friend, read a good book, journal – make yourself a priority!

 

6. Practice Mindful Eating

Slow down and be mindful as you eat your food. This alone can help improve your digestion, lower inflammation levels, and prevent overeating. Many of us are eating on the go, eating as fast as we can, eating while watching TV, or driving. As often as possible, sit down without a device or any other “task at hand” and simply enjoy your meal for at 20 minutes.  Time yourself to see how long you are currently taking to eat a meal.  If you are at 5 minutes now, aim for 7 minutes, then 10, 12, 15, etc. This is not only great for your health, but it also helps you feel more connected to your own body. Savor the aromas, look and taste of your food being fully present in the moment as you eat.  Over time, your portion sizes may shift as well because you’re much more aware of when you feel satisfied when you’re fully present at mealtime.