How lower stress can help you to lose weight
A THINKING SLIMMER WEIGHT LOSS TIP
A LINK between weight loss and lack of stress has been identified by the U.S. National Institutes of Health. According to their research, people with the lowest amount of stress have an easier time losing 10 pounds than people with higher amounts of stress. And they have also found that people who sleep between six and eight hours a night have an easier time shedding pounds.
In an article in the Chicago Sun-Times, President Obama’s fitness trainer Cornell McClellan writes: “Applying these findings to one’s own weight loss endeavours is easier said than done. In an ideal world, we would all be free of stress and able to sleep soundly for eight hours every night. Reality is a little less relaxing.”
Cornell has some valuable advice on how to cut stress and unwanted weight from your life. Here’s what he suggests:
Be mindful. A new study from Bristol University has found that people who eat while they are distracted (such as while on the computer or watching the TV) are less satisfied with their meal and more likely to be hungry later. They also ate twice as many snacks than people who ate their meal without distractions.
Mindful eating has become the buzzword of the health community for a reason, and studies such as these prove the importance of food’s role in our life. Food is not only meant to nourish our bodies, but also our spirits, and when you eat your meal while watching TV or working at your desk you won’t receive the mental satisfaction.
Instead, step away from your desk (even if it’s for only 15 or 30 minutes), and actually focus on the food you eat. Notice the flavours and textures, and let your senses awaken as you enjoy your meal. Hours later you might find that you are more satisfied and less likely to reach for a mid-afternoon snack of crisps.
Practice healthy sleep habits. Most people’s working week is hectic and gives little time for sleep. Then, when the weekend arrives, you make up for this by sleeping in (and then staying up late!). By Sunday night, your sleep schedule is completely thrown off and insomnia disrupts your night’s rest.
To prevent this, researchers advise that people stick to a strict sleep schedule (even on the weekends). Go to bed at the same time every night, and get up at the same time every morning (give or take 30 minutes). Limit caffeine in the afternoon, and skip alcohol late at night at this can disrupt your sleep.
You also should avoid watching TV or sitting on the computer before bed, as some research has shown this can interfere with sleep. Instead, do some light reading or meditate quietly.
Exercise for stress relief. People often consider exercise to be a punishment, and it certainly can be if you tackle the gym with the wrong attitude.
Don’t force yourself to do exercises that you find boring, and don’t overdo it. Instead, find an exercise you actually enjoy (from swimming to dancing to bike riding, there are truly innumerable options), and then work at a pace that is comfortable for you.
Work out with a friend or your spouse to make your exercise more enjoyable, and ring the changes so you don’t get bored performing the same exercises every day. Not only will you lose weight and improve your health, but you also will decrease your stress and get those feel-good endorphins flowing.
Cornell's advice: Remember, even though you won’t be able to work out every day (or sleep eight hours every night), you can improve your life simply by making these small changes and committing to positive growth.