In a study from 2014, it was found that learning ways to deal with and relieve stress helped participants in a weight loss study lose as much as 17 lbs more over seven weeks than participants not taught these stress-management techniques. So, here we have some of the recommendations from the study for how you can help to lower stress and see more weight loss success!
Stress Management & Weight Loss
The researchers in the 2014 study suggested that the weight loss success of the group taught ways to manage stress may be because stress management addresses the underlying reasons why people gain weight. A lot of people turn to food as an emotional reaction to situations, and many unhealthy food cravings are often as a response to stress.
In addition, stress is an enemy to weight loss success; stress increases our cortisol levels which then causes us to gain fat, particularly around the belly, the most dangerous place to carry excess fat. Cortisol breaks down lean muscle (the type of tissue which helps burn calories more efficiently) and holds onto fat stores in the abdominal region, so the stress caused by dieting can actually have an adverse effect on your attempts to lose weight, even if you’re trying hard to eat less. Stress also disrupts sleep patterns, which can in turn cause an increase of the hormone ghrelin (which triggers hunger) and a decrease in leptin (which helps you feel full). Therefore, techniques to manage stress should help you to lose weight by providing ways to resolve problems and deal with stress without resorting to eating unhealthy foods.
10 Ways To Manage Stress & Lose Weight
By using techniques to manage stress you’ll feel better from the inside out, and that’ll show in your weight loss results with Phen Supplements. Here are some scientifically-proven ways to manage stress:
1. Relax And Reflect
Successfully losing weight doesn’t require you to be constantly on the go; it’s important for your health and wellbeing to take some time out each day and just enjoy a moment of peace. Just switch off the TV, sit on the couch for 15 minutes after the kids have gone to bed and take a moment to really relax and reflect. Taking time out after a busy day to focus on yourself helps you to achieve your weight loss goals, as self-care and weight management have been proven to be inextricably linked.
2. Feed Your Body
You may think your body wants chips but the problem is, we’re not very good at understanding what are bodies are telling us. For example, when you’re craving chocolate it’s likely that your body is low on magnesium, but rather than reaching for a candy bar, you should be feeding your body brown rice, leafy greens and pumpkin seeds as these are all better sources of this crucial nutrient. For a full list of what your cravings really mean, click here.
3. Go Green
Houseplants aren’t just for decoration – researchers at Washington State University found that simply entering a room with plants was found to reduce the blood pressure of a group of stressed-out participants by four points, twice as much as participants who entered the same room without the plants.
4. Less Screentime
Uninterrupted computer use has been associated with stress, lost sleep and depression, according to a study from the University of Gothenburg, Sweden. Make sure to take frequent breaks during your day of computer use, and try to shut offline at least an hour before bedtime for a good night’s sleep.
5. Breathe Deep
Deep breathing has been found to be one of the best ways to lower stress in the body, as by allowing yourself to breathe deeply, you mimic the way your body feels when you’re already relaxed. That's good news, since it's an exercise you can perform anywhere, even at your desk. Interestingly, breathing exercises have been proven in clinical research to aid some of the systems that are harmed by stress, even helping to reduce blood pressure.
6. Listen To Music
While classical music has a particularly soothing effect on your body - it slows heart rate, lowers blood pressure and even decreases levels of stress hormones - any music that you love will flood your brain with feel-good neurochemicals like dopamine. So put on your favorite tunes on the way home and feel the work day melt away!
7. Top Up On Vitamins
Losing weight can be draining, especially if you’re not getting the results you want. So, it’s important that you’re giving your body all the help it needs to succeed. Obtaining sufficient amounts of the many different nutrients we need each day to be healthy and help our bodies function at their best can be very tough, especially when we’re pushed for time and buying fresh produce for meals which provide these nutrients isn’t always possible. This is why it’s a great idea to incorporate the weight loss multivitamins Phen Vites into your daily routine, then you can be at your best for whatever comes along and have all your vitamins and minerals ticked off before you’ve even had breakfast! Phen Vites include mood-boosting nutrients, plus the serotonin pre-cursor 5-HTP, which helps regulate sleep patterns and improve mood, while Phosphatidylserine (PS) is known to assist with controlling metabolism and reducing cortisol levels. Vitamin C - found to be lacking in 98% of modern US diets - also helps balance cortisol spikes as this vitamin is essential for making carnitine, a compound used by the body to turn fat into fuel. In addition to 5-HTP and PS, Phen Vites contain vitamin C while Phen Caps contain L-carnitine, so the combination of these two products from our range of weight loss supplements is the perfect way to eliminate the damaging effects of stress on your chance of weight loss success.
8. Get Crafty
Repetitive motions, like the fine motor skills it takes to knit, make jewelry or cross-stitch, can soothe anxiety and help you to center yourself within a task. These kinds of hobbies fulfil the criteria of mindfulness practice and help you to passively set aside intruding thoughts as you return to the repetition. What’s more, while you’re distressing with these activities, you’ll also take your mind off food and avoid getting bored and mindlessly snacking in front of the TV.
9. Take A Stroll
Walking isn’t just a great exercise that anyone can do anywhere and anytime, it also helps reduce stress and boosts energy. While just about any walk will help to clear your head and boost endorphins, which, in turn, reduces stress hormones, walking in a park or other green space can actually put your body into a state of meditation, as this puts us in a state of concentration but also allows for reflection. A quick walk also helps you to overcome feelings of tiredness which can often lead to afternoon snacking.
10. Write A To Do List
Having your daily tasks written down helps to keep you focused, and allows you to prioritize the most important things while also saving you time and stopping you from feeling overwhelmed and stressed. Furthermore, when you can tick off your completed tasks you’ll feel a sense of accomplishment and positivity that will boost your motivation in other areas of your life, including your weight loss journey.
Here you can see how taking steps to reduce stress in your life can help you in so many other ways, including improving your health, sleeping patterns, energy levels, and eating habits, and ultimately, your ability to lose weight effectively because of these improvements will also increase. So, remember that taking time for yourself to relax and reflect is just as important as eating right and being active when it comes to achieving weight loss success!
Do you suffer with stress? Let us know if these techniques help you to manage your stress levels by commenting below.