How to Minimize Weight Gain When You're Stressed
Exercise
Aerobic exercise has a one-two punch. It can decrease cortisol and trigger the release of chemicals that relieve pain and improve mood. It can also help speed your metabolism so you burn off the extra indulgences
Aerobic exercise has a one-two punch. It can decrease cortisol and trigger the release of chemicals that relieve pain and improve mood. It can also help speed your metabolism so you burn off the extra indulgences
Eat Mindfully
Mindful Eating programs train you in meditation, which helps you cope with stress, and change your consciousness around eating. You learn to slow down and tune in to your sensory experience of the food, including its sight, texture or smell. You also learn to tune into your subjective feelings of hunger or fullness, rather than eating just because it’s mealtime or because there is food in front of you. A well-designed study of binge-eaters showed that participating in a Mindful Eating program led to fewer binges and reduced depression.
Find Rewarding Activities Unrelated to FoodÂ
Taking a hike, reading a book, going to a yoga class, getting a massage, patting your dog, or making time for friends and family can help to relieve stress without adding on the pounds. Although you may feel that you don’t have time for leisure activities with looming deadlines, taking time to relieve stress helps you to feel refreshed, lets you think more clearly, and improves your mood, so you are less likely to overeat
Write in a Journal
Writing down your experiences and reactions or your most important goals keeps your hands busy and your mind occupied, so you’re less likely to snack on unhealthy foods. Writing can give you insight into why you’re feeling so stressed and highlight ways of thinking or expectations of yourself that may be increasing the pressure you feel. Writing down your healthy eating and exercise goals may make you more conscious of your desire to live a healthier lifestyle and intensify your commitment. Research studies have also shown that writing expressively or about life goals can improve both mood and health.
Resources
Dr Elissa Eppel, a psychologist and professor at the University of California, San Francisco Medical Center has conducted pioneering research on stress, eating, and weight gain. Click here for a summary of the work and a talk by Dr Eppel.