Easy Tips to Break the Cycle of Stress Eating and Weight Gain
Strategies for losing weight includes behaviour management. Losing weight isn't just a physical struggle, it's a mental and social one too. Achieving lasting results requires a commitment to changing your behavior. We encouraged you to start documenting/journaling baseline behaviors that might be contributing to weight gain. Learning skills and techniques to manage behaviors such as stress management, mindful eating, physical activities, adequate sleep can go a long way to facilitate weight loss.
A look at how stress affect weight loss!
High levels of the stress may tend to release the hormone cortisol and high cortisol levels promote weight gain and may also lead to stress induced behaviors such as:
· Stressful eating
· Decrease sleep
· Consuming unhealthy foods
· Forgetting to drink water.
· Consuming large amounts of food
· Skipping meals
· Increases sugar cravings
· Makes it difficult to lose weight
Ways to break the cycle of stress and weight gain
o According to updated research from Harvard University, the most effective ways of relieving stress include techniques such as getting at least seven hours of sleep per day, eating a predominantly plant-based diet, exercising regularly, meditating, and staying socially connected
Some techniques for stress relieve includes:
o Breathing exercise, such as taking 10 very slow breaths in and out,
o Imagery exercise: "Imagine being in your favorite vacation place, maybe the beach or in nature. Feel the sight and sound of the waves, the smell of the ocean, and the breeze brushing against your skin. Hold this image for a few minutes and notice the relaxing effect.
o Stretching your muscles. Your muscles tense up under stress. Relieve that tension by stretching. "While sitting or standing, inhale, raise your arms overhead, lace your fingers together, stretch, release your fingers, and exhale as you lower your arms to each side. Repeat three times.
o Using laughter. "Laughter has been referred to as ‘internal jogging
o Playing soothing music. Pleasing music can help elicit the relaxation response.
o Reduce loud noise in your environment. "Loud noise triggers the stress response,". "It makes it hard to think and takes you away from being mindful. If loud noise is unavoidable and may provide a source of healing. It reduces stress hormones and becomes an expression of joy, optimism, and hope,"
o Make exercise a priority. Exercising is a critical component of stress reduction and weight management. It can help you address both issues simultaneously, so it's essential for warding off stress-related weight gain. Whether you go for a walk during your lunch break or hit the gym after work, incorporate regular exercise into your routine.
o Eat healthier comfort foods. You don't need carbs or fats to make you feel better. One of the few studies testing the effectiveness of comfort foods in improving mood found that eating relatively healthier comfort foods, such as air-popped popcorn, is just as likely to boost a negative mood as "unhealthy" foods. Making sure your pantry is stocked with these types of foods will make it easier to grab a healthier option during times of high stress.
o Practice mindful eating. Focusing on what you're eating—without distractions—may help lower stress, promote weight loss, and prevent weight gain. One study found that overweight women who had mindfulness-based stress and nutrition training were better able to avoid emotional eating, and had lower stress levels, which led to less belly fat over time. Next time you eat a meal, try enjoying it without the distraction of your phone or the TV.
o Keep a food journal. Paying attention to your eating habits can help you gain control over your food consumption. A 2011 review of studies that examined the link between self-monitoring and weight loss found that those who kept a food journal were more likely to manage their weight than those who didn't. So, whether you use an app to track your food intake or you write everything in a food diary, being more mindful of what you put in your mouth could improve your eating habits.
o Drink more water. It's easy to confuse thirst for hunger. But confusing these two cravings can lead you to eat more calories than your body needs, prompting weight gain. It's much easier to identify hunger after you've eliminated any mild dehydration. If it's only been a couple of hours since you've eaten and you feel hungry, try drinking some water first. If you still feel hungry, then grab a snack.
o Incorporate stress-relief strategies into your daily life. Whether you enjoy yoga or you find solace in reading a good book, try adding simple stress relievers like taking a deep breath, listening to music, or going on a walk into your daily routine. Doing so can reduce your cortisol levels, helping you manage your weight.
