Are you feeling stressed?
It could be blocking your weight loss.
Here are 7 ways to reduce stress and boost your weight loss.
I am frequently asked about the relationship between stress and weight gain. Stress and excess fat storage go hand in hand – one triggers the other. When you are under stress, your body releases a stress hormone called cortisol from the adrenal glands. Unfortunately, an over secretion of cortisol will lead to weight gain, typically in the abdominal area.
If you feel like you are under prolonged, chronic stress, you could be at the highest risk for excess weight gain.
Over-secretion of cortisol can cause excess weight gain in three ways:
1. Slowing metabolism
Too much cortisol will slow your metabolic engine, making weight loss much more difficult. If you're trying to lose weight, this decrease in your metabolic rate may make the process frustrating.
2. Increasing cravings
When you are stressed and craving something to eat, do you crave an egg or a piece of celery? Of course not. Most people crave a sugary or starchy food in an attempt to improve their mood and boost their energy. Unfortunately, treats like biscuits, cakes, crisps and fancy coffees are all high on the glycaemic index and will trigger the excess secretion insulin. In a nutshell, excess insulin is stored as excess fat (especially around the mid-section) and it will cause the vicious cycle of cravings to continue.
3. Fat storage
An excess secretion of cortisol promotes abdominal fat storage, which has been linked to a greater risk for heart disease, cancer and stroke. Ideally, a man’s waist circumference should be less than 40" and a woman’s should be less than 35".
Decreasing cortisol levels naturally
Since cortisol levels play an important part in regulating blood sugar, fat storage and energy production, it is important to practice techniques that can keep cortisol levels low. Here are seven ways to de-stress and keep cortisol under control:
1. Exercise
Regular cardiovascular exercise will greatly help to reduce stress and cortisol levels.
2. Keep blood sugars balanced
Refined carbohydrates can increase cortisol levels and can contribute to weight gain. Reducing your intake of high glycaemic index foods such as biscuits, cakes and sweets will help you to drop excess weight, eliminate cravings and keep cortisol levels down.
3. Supplement wisely
Supplement your diet with a high quality multi-vitamin and multi-mineral. An additional multi-B vitamin can also be helpful in times of prolonged or increased stress. Supplementing with fish oils can also help with depression and overall brain health.
4. Belly breathe
Simply inhale through your nose for a count of 4 while your belly rises and exhale for a count of 4 while you belly flattens. Do five rounds at a time several times per day.
5. Create a regular sleep pattern
The body thrives on routine. Try to go to sleep at the same time each evening and get up at the same time in the morning. Ideally, you should be in bed by 11 p.m. and out of bed by 7 a.m. For optimal hormonal secretion and health, sleep in a room that is completely dark.
6. Drink green tea
In addition to being loaded with anti-oxidants, green tea also provides natural anxiety relief by triggering the release of the amino acid L-thianine. For weight loss, it is recommended to drink 2 to 3 cups per day.
7. Meditate
The art and science of meditation is one of the most effective techniques to reduce stress levels. Start by simply sitting in a room by yourself and focusing on your breathing for five minutes. If your mind starts to wander, gently bring it back to focus on your breathing. Remember, meditation takes practice – but even a small effort will make a big difference.
Stress can contribute to excessive weight gain and eventually ill health. If your stress levels have escalated to a chronic nature, start by implementing the simple yet very effective steps above to manage your health and weight in an effective manner.