Is Stress Making You Fat? 6 Easy Tips to Stress Less & Lose Weight

I often hear from clients that they “just can’t seem to lose weight” no matter how healthy they‘re eating or how much they’re exercising. I mean, if the whole “calories in, calories out” theory is right, eating less (and healthier) whilst moving  more should equal looser pants. Right? Not so much. A while back, I debunked the urban myth that calorie counting is a successful approach to long-term weight loss. Read that rant here.

Besides what we eat and how we move (or don’t move) our bodies, there’s another piece to the weight loss puzzle. It’s something that everyone experiences, some more than others, and the key to success is HOW it’s dealt with. It starts with an “S” and ends with an “S”…what could it be?

STRESS!

Yes, that’s right! Stress is the elephant in the room when it comes to WHY we can’t seem to drop a dress size or fit into those skinny jeans in the back of our closet, yet something that is missed all too often in weight loss programs. I mean, you’re too stressed busy  counting calories, fat grams, and measuring your food to even think about chilling out, right?

When we’re in a constant state of stress, or even subjected to quick bursts of stress (like the baby screaming or 4 year old tantrum-ing – not that I’m speaking from experience, or anything), you get a surge of the stress hormones adrenaline and cortisol. These little buggers also known to ignite the “fight or flight” response. You know, that surge of adrenaline that allowed our ancestors to fight off saber-tooth tigers. Yeah, that one. These stress hormones are horrible for our health. Not only do they create disease, but they also cause the body to hold onto fat for dear life.

Permission to geek out? Here’s the science behind it. I promise, it will be quick.

When you’re stressed (whether it’s from being chased by a tiger or just sitting in traffic), these hormones are released. The body cannot differentiate between the different kinds of stress – it just knows it’s stressed. When these hormones are released, your digestion slows and your body literally goes into survival mode. This means it stores fat because the “stress” could mean that the next meal is days away. It doesn’t know that Whole Foods is open 7 days a week. Once the stressor passes, it can take UP TO 24 HOURS for the levels of those hormones to go back to normal. Unless you’re a Zen Monk, typically within 24 hours, you’re going to be faced with another stressor. Do you know what this means?

Our bodies are in a constant state of stress. 

This is not good.

Adding insult to injury, stress not only makes us fat, but it also causes a host of ailments (source),  including:

• Heart disease
• Asthma
• Diabetes
• Headaches
• Depression and anxiety
• Gastrointestinal problems
• Alzheimer’s disease
• Accelerated aging

and if those weren’t bad enough…

Premature death!

Yikes! Time to de-stress. But how?

Here are my top 6 fast and easy stress-busting meditations that can be done anytime, anywhere:

1. Breathing Meditation

This meditation is done while sitting, so it can be done anytime, anywhere. 

To practice: Exhale with a deep sigh in order to reset your diaphragm. Then breathe slowly through your nose for a count of 7, and hold your breath for a count of 7. Then for another count of 7, you exhale through your nose.  Repeat this three times, and this will help calm your spirit and relax your nerves. 

2. Visualization Meditation

Instead of focusing on the negative, accentuate the positive and focus your attention on what you would like to bring into your life. One of the most powerful tools to do this is visualization.  By creating images in your mind and connecting emotionally with these images, you send a message to the universe that this is what you want.  If creating images in your mind is difficult, create a vision board by cutting pictures out of magazines or other media that represent your goals and dreams.  This is a powerful tool, so really take the time to identify what you want.  When visualizing, focus on your image and the feelings it evokes for a good 3-5 minutes.

3. Gratitude Meditation

This is so simple, yet so immensely powerful. When life gives you lemons, this is the meditative equivalent of making lemonade and can stop the spiral of negative thoughts dead in their tracks.

This can be done anytime and anywhere (driving, walking, cooking, or chillaxing on the couch), but it can be particularly good first thing in the morning upon rising or before going to bed. Sit quietly with your eyes closed and meditate on all that is good in your life.  If you are having trouble finding something to be grateful for, simply feel gratitude for the gift of breath and a healthy body. It’s the little things, right? You can also journal your gratitude, if that’s your thing. I practice this ritual nightly with my 4 year old by asking her what her favorite part about her day was and what she’s grateful for. If she can do it, you’ve got no excuses.

4. Walking Meditation

Exercise and walking in general can be meditative and stress-reducing. Take your walk a step further by fully taking in the smells, sights, sounds, and sensations of your walking experience. Ideally, you’re doing this in nature, but you can get the same benefit from walking on a treadmill at the gym (and take in the smell of the dude next to you sweating his arse off). I’m kidding. Try to place your attention on only one thing or one sensory organ at a time. As random thoughts or your never-ending “to do” list enters your mind, let them fall by the wayside and keep your focus on your present experience.

5. Chewing Meditation 

When you’re getting your grub on, take the time to chew each bite fully, 25–50 chews per bite. Yep, your read that right – up to 50 chews. Five. Zero. The objective is to liquefy your food.  Focus on the taste and texture and how they might change and sweeten the longer you chew.  Go slowly and really savor the experience.  The added benefit of this meditation is improved digestion.

6. Savoring Simplicity Meditation

This is a bit more general, but focuses on really tuning into a single food or a simple dish.  Enjoy the sweet crunch of a carrot or the juicy delight of a strawberry.  Savor the complexity of these seemingly simple foods.  Spend at least a full five minutes with each simple food.

Still not sure where to start?

I’ve got your back {I always do}. In my fully-supported program, Lose Weight, Feel Great – 8 Weeks to a New You, you will not only learn how to effectively manage your day-to-day stress, but also how, what, and when to eat so those stress hormones don’t get the best of you and you can lose those last 10-20 pounds {and keep them off}, while becoming a zen master.

Pretty sweet, huh?

You’ll also reap these benefits:

• Become the master of your metabolism and never again succumb to the old wives tale that “weight gain is inevitable as we age”.
• Melt belly fat for good.
• Create your personal blueprint for living and looking your best
• Gain confidence in your kitchen so you can feed your family real, whole, nutritious, and delicious food without sacrificing taste. 
• Never. Diet. Again.

You want in? Check it out here. The stressin‘ ends NOW!

Join me

Tell me, what is your best strategy to manage stress? Please leave a comment below. I’d love to hear!