I’m sure you realize that your stress levels might be contributing to your trouble losing weight. But I’m not sure you realize what is contributing to your stress levels. Sure, emotional stress is a big problem. But what about physical stress? Processed foods, sugars and toxins create a stress response in your body whether you feel it or not. They cause damage at the cellular and vascular level that you might not recognize or feel for years. In today’s episode we talk about stress management for weight loss: the common causes of stress, the symptoms of elevated cortisol, how it impacts your health and fat burning potential and how you can control cortisol via diet and lifestyle.
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Discussed in This Episode
“Manage stress like your life depends on it, because it does” Dr. Sara Gottfried
Stress is a hormonal issue. Fat loss is a hormonal issue. If you believe that your stress does not impact fat loss, you’re wrong.
Stress is more than emotional. Poor food choices create a physical stress response in the body (especially processed foods and sugar) even if you don’t feel it or know of it for years.
Chronic stress elevates cortisol. High cortisol levels impair fat burning and accelerate fat storage.
Chronic stress influences your metabolic rate, mood, energy, sleep, focus, attention and more!
Signs of high cortisol include:
- Belly fat
- Muffin top
- Pink or purple stretch marks
- The feeling of “tired but wired” – feeling tired but unable to relax enough to sleep
- Trouble waking in the morning
- Mood swings
- Sugar cravings
- Indigestion
- Brain fog
- Slow recovery/wound healing
Implementation Strategies
Stress management for weight loss needs to be a top priority. Here are some of the most effective ways to manage your body’s stress response.
- Limit sugar and processed foods
- Avoid carbohydrates in the morning
- Follow the Golden Rules of carbs & fat loss
- Practice restorative movement (leisure walking, yoga, etc)
- Deep breathing
- Yoga
- Meditation/prayer
- Monitor caffeine consumption
- Limit alcohol consumption
Resources
Improve your sleep quality to maximize fat loss
How to burn stubborn belly fat
Hormones & Fat Loss Strategy e-book
Eating your emotions – pity, perspective and your personal power