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06-27-2006, 05:24 AM
Is Stress Sabotaging Your Weight Loss Battle?
Did you know that your body has a system of hormonal checks and balances that actually promotes weight gain when you're stressed out?
What's one of the top stress producers for women? You got it - weight.
What many of us don't realize (and what scientists are just starting to understand) is that dieting doesn’t offer any real answers for the majority of us. Instead, it confuses the picture by increasing stress levels that can lead to more health risks. What's more, our reaction to stress very often ends up adding even more pounds - exactly opposite of what we want.
Maybe you've already heard about cortisol? It's a hormone the body produces under stress. Cortisol has many actions in the body, and one ultimate goal of cortisol secretion is energy. Cortisol stimulates fat and carbohydrate metabolism for fast energy. It also stimulates insulin release in the maintenance of blood sugar levels. The end result is an increase in appetite.
Chronic stress, or poorly-managed stress, may lead to cortisol levels that stimulate your appetite. The end result is weight gain or difficulty losing unwanted pounds. And cortisol not only promotes weight gain, it also affects where you put on the weight.
Doctors have shown that stress and elevated cortisol tend to cause fat deposition in the abdominal area rather than in the hips. Real health risks accompany excess fat in the abdomen - like increased chances of developing diabetes and heart disease among others.
Stress hormones aside, we also know that stress makes it harder for women to put healthy intentions into action. Stress occurs when we undergo changes in our lifestyle, whether these changes are positive or negative in outcome. When we diet, we modify our lifestyle to include altered eating habits, increases in our physical activity, and changes in the way we think about food. While all of these changes are beneficial for health and well-being, any dieter can tell you they are also stressful.
The stress brought on by dieting alone is added to the personal and work life stresses that we face every day, often resulting in a "vicious cycle" of increased stress and increased food intake. People under stress tend to engage in self-defeating and unhealthy behaviors such as binge eating and there is strong biologic evidence that stressed-out people may tend to put on the pounds faster. "I'm stressed. Therefore, I eat." Many people complain that they overeat in response to work or personal stress. If this sounds like you, help is here. Rread the following tips for managing stress-related overeating.
Practice Waiting
Postpone your instant gratification when hunger hits. Tell yourself you'll wait 10 to 30, minutes to eat. Chances are good if your cravings are only stress-related, they'll disappear when you allow yourself to become distracted.
Keep a Food Journal
Knowing you have to write down every snack or nibble can be a good way to remind yourself to think before eating.
Think Positively About Yourself and Your Body
Thinking positively is a major motivator in the battle of health and weight. It is a skill and is just as important as how you feed yourself and how you move your body in helping you reach personal health goals.
Mindful Eating
Make a personal rule to eat only while seated and when not otherwise occupied by a task (mindful eating). You'll focus more on eating and won't absentmindedly consume more than you wish.
Enlist a Friend's Help
Ideally one who also is tempted by stress-related cravings. When you feel like eating, write her a quick note or make a phone call.
Keep Yourself Nourished
Eat regular, healthy snacks to maintain your energy level. Skipping meals while under stress only prompts you to eat more, and unhealthily, when you do get around to eating.
Reminders
Post some reminder messages wherever you're likely to see them when stress-related cravings begin. Use any message that works for you. Examples might be "Are you really hungry?" or "Think about why you're eating."
Know Your Weakest Times and Places
Remove yourself physically from the group in the coffee room at work, take another route to avoid the taco stand, or plan activities to distract you in "hungry" times.
Move Your Body
Exercise not only helps to relieve stress in a healthy way it also burns calories, which can help you maintain a healthy weight.
Remove Tempting Foods
Never go shopping while hungry and always make a list of food items prior to shopping. Bring home only what you feel good about eating.
Indulge
If you can't stop obsessing about food, then indulge yourself. Plan ahead for a special dinner or snack at some point in the future. When cravings hit, think about the treat you have coming.
Take Time For Yourself Every Day
Whether it's 10 minutes to reflect and relax, or whether it's some fun activity that will revitalize you, it's critical to do it. Health is not just physical, mental well-being is just as important, you deserve to mentally de-stress every day!
--Marjorie E. Nolan
Did you know that your body has a system of hormonal checks and balances that actually promotes weight gain when you're stressed out?
What's one of the top stress producers for women? You got it - weight.
What many of us don't realize (and what scientists are just starting to understand) is that dieting doesn’t offer any real answers for the majority of us. Instead, it confuses the picture by increasing stress levels that can lead to more health risks. What's more, our reaction to stress very often ends up adding even more pounds - exactly opposite of what we want.
Maybe you've already heard about cortisol? It's a hormone the body produces under stress. Cortisol has many actions in the body, and one ultimate goal of cortisol secretion is energy. Cortisol stimulates fat and carbohydrate metabolism for fast energy. It also stimulates insulin release in the maintenance of blood sugar levels. The end result is an increase in appetite.
Chronic stress, or poorly-managed stress, may lead to cortisol levels that stimulate your appetite. The end result is weight gain or difficulty losing unwanted pounds. And cortisol not only promotes weight gain, it also affects where you put on the weight.
Doctors have shown that stress and elevated cortisol tend to cause fat deposition in the abdominal area rather than in the hips. Real health risks accompany excess fat in the abdomen - like increased chances of developing diabetes and heart disease among others.
Stress hormones aside, we also know that stress makes it harder for women to put healthy intentions into action. Stress occurs when we undergo changes in our lifestyle, whether these changes are positive or negative in outcome. When we diet, we modify our lifestyle to include altered eating habits, increases in our physical activity, and changes in the way we think about food. While all of these changes are beneficial for health and well-being, any dieter can tell you they are also stressful.
The stress brought on by dieting alone is added to the personal and work life stresses that we face every day, often resulting in a "vicious cycle" of increased stress and increased food intake. People under stress tend to engage in self-defeating and unhealthy behaviors such as binge eating and there is strong biologic evidence that stressed-out people may tend to put on the pounds faster. "I'm stressed. Therefore, I eat." Many people complain that they overeat in response to work or personal stress. If this sounds like you, help is here. Rread the following tips for managing stress-related overeating.
Practice Waiting
Postpone your instant gratification when hunger hits. Tell yourself you'll wait 10 to 30, minutes to eat. Chances are good if your cravings are only stress-related, they'll disappear when you allow yourself to become distracted.
Keep a Food Journal
Knowing you have to write down every snack or nibble can be a good way to remind yourself to think before eating.
Think Positively About Yourself and Your Body
Thinking positively is a major motivator in the battle of health and weight. It is a skill and is just as important as how you feed yourself and how you move your body in helping you reach personal health goals.
Mindful Eating
Make a personal rule to eat only while seated and when not otherwise occupied by a task (mindful eating). You'll focus more on eating and won't absentmindedly consume more than you wish.
Enlist a Friend's Help
Ideally one who also is tempted by stress-related cravings. When you feel like eating, write her a quick note or make a phone call.
Keep Yourself Nourished
Eat regular, healthy snacks to maintain your energy level. Skipping meals while under stress only prompts you to eat more, and unhealthily, when you do get around to eating.
Reminders
Post some reminder messages wherever you're likely to see them when stress-related cravings begin. Use any message that works for you. Examples might be "Are you really hungry?" or "Think about why you're eating."
Know Your Weakest Times and Places
Remove yourself physically from the group in the coffee room at work, take another route to avoid the taco stand, or plan activities to distract you in "hungry" times.
Move Your Body
Exercise not only helps to relieve stress in a healthy way it also burns calories, which can help you maintain a healthy weight.
Remove Tempting Foods
Never go shopping while hungry and always make a list of food items prior to shopping. Bring home only what you feel good about eating.
Indulge
If you can't stop obsessing about food, then indulge yourself. Plan ahead for a special dinner or snack at some point in the future. When cravings hit, think about the treat you have coming.
Take Time For Yourself Every Day
Whether it's 10 minutes to reflect and relax, or whether it's some fun activity that will revitalize you, it's critical to do it. Health is not just physical, mental well-being is just as important, you deserve to mentally de-stress every day!
--Marjorie E. Nolan