Is Stress Making You Fat?
Almost all of us know the guilt of eating that extra cookie, or box of cookies! “Stress eating”, often the cause of over-eating, is one of our most common habits. Nearly 90% of people say they eat to comfort themselves and soothe their nerves. As we hear so frequently from our clients at Stress Management Institute, the vast majority can attribute urges to eat during stress.
So what’s a body to do? Eating is so soothing, especially when we’re stressed.
First we need to understand the problem. Our bodies release cortisol, which stimulates our appetites, every time we’re under stress. Our bodies are actually helping us by giving us that extra urge for more fuel to help us deal with the oncoming problem we’re facing. What we do with that urge is the difference between burning calories or consuming more of them.
To take steps in the right direction, and make permanent positive changes, we need to know more about our habits and ourselves. We need to become more aware of the triggers for food cravings we’ve developed, and habits that can add to excessive weight gain and even ADD to stress!
1. Are you eating too many unhealthy foods? We have guidelines for you to know more about your various eating habits.
2. Are your eating patterns or diet actually causing you pain or creating excessive weight gain? P
3. Are you actually ADDING to your stress by certain eating behaviors and patterns?
A few simple substitutions and changes can make the difference between loving your weight or hating it. You can feel more relaxed, revitalized, and even have more energy.
You don’t need to take action all on your own. It can be unnecessarily more difficult, less fun, and less effective to try these tips and suggestions by yourself. Find a personal cheerleader-- an up-beat, encouraging partner to help you in the process of controlling your weight AND stress. We’re talking about someone who can be a support, and wants to listen to you, even if it’s only on the phone or in e-mails. Remember, ultimately it’s up to you to find solutions that work for you, on a daily basis. What or who will keep you encouraged to succeed?
Enjoy these tips that so many movie stars, celebrities, as well as we ordinary folks use every day:
1. Reach for the right stuff. Eating more low-fat protein, instead of reaching for candy or chips will keep your body satisfied longer, more energized during the day and healthier too!
2. Combine that protein with complex carbohydrates instead of sugary ones, and you’ll really feel satisfied a lot longer. Complex carbs are delicious options, too. Consider an oatmeal cookie, bean burrito, popcorn, yummy baked sweet potato, etc.
3. Choose and lose—weight, that is. High-fiber foods make great alternatives, since they’re so filling, satisfying and delicious too. Consider starting your day with a higher fiber cereal and sliced fruit on top, or a slice of whole grain toast with jam, for example.
4. Now, let’s look ahead at the day. What you choose to do during the day can reduce weight and stress. Look at the list below and have fun!
Begin the day by burning calories. Get moving and give your mental state a boost-- try a walk, a hike, or any exercise at all, only for about 20 minutes… but don’t exercise too close to bedtime. Exercise prior to sleep can actually interfere with sleeping soundly.
Listen to mellow, calming and/or classical music frequently throughout the day. Try some of our Recommendations for relaxing music to listen to as you work, drive, or whatever you’re doing. CAUTION: Remember, do NOT drive while listening to any music that may make you drowsy or compromise your judgment! The goal here is to find calming music that keeps you alert, not that makes you sleepy during the day.
Remember to pace yourself. If you try to cram too much into your day, or feel rushed during the day, you’re likely to feel frazzled, anxious, and have the urge to either grab the wrong foods or over-eat when you finally sit down.
Laugh. Smile a lot. Enjoy yourself. It’s easy to say but sometimes not so easy to do. The more you find other sources of enjoyment, the less you’ll use food as a substitute for fun.
In the evening, give yourself a treat -- and that doesn’t mean an ice cream sundae! Try some relaxing scents: slip into an aroma, scented bath ... add some lavender, vanilla, or almond oil, with some sweet-scented candles too. Use this just to indulge yourself, and give yourself added relaxation before bed.
Prepare to get a good night’s sleep. It often takes preparation for sound sleep. Spend an hour or so before bed relaxing: read, listen to music, or watch something enjoyable (but not violent) on TV…. And --- Do NOT pay bills! Don’t set yourself up for restless sleep by arguing with someone, dealing with your finances, or rushing around to do last minute things, etc.
Eating well, just as important as sleeping well, is essential to a better health. Following the suggestions above can help you determine your stressful dietary habits. Since awareness of problems with your diet is a key to eating healthier, soon you will be on your way to enjoying life more!