Got Stress? Watch Out for Weight Gain

Page: 1 2 3 4 (of 4)	Previous | Next

Keys to Stress Reduction

What does all this mean for you? Unfortunately, stress can’t be avoided; it’s a part of life. The key, experts say, is to find healthy ways to combat it.
           
“The best way to deal with stress is to cope: If possible, identify, predict, and control the source of stress,” Pecoraro says.
           
Adams suggests taking small steps to change unhealthy coping behaviors, such as overeating. “Don’t try to approach it in an all-or-nothing way,” she says.
           
Here are three ways you can reduce stress today:
           
Exercise
Getting up and moving, rather than sitting and stewing, helps decrease stress hormone levels in your body and increases your metabolism. Find something you love and stick with it. If the idea of huffing and puffing your way through a spin class sends your heart rate soaring (and not in a good way), then pick a less stressful form of exercise. Take the dog for a walk, ride a stationary bike (or a real bike if the weather is cooperative), or pack up the kids and go for a hike. Choose an activity that brings you joy and you’ll benefit by reaping plenty of stress-reducing rewards.

Eat a balanced diet
Satisfy your hunger with whole grain, nutrient-rich foods from a variety of food groups. Include plenty of fruits and vegetables in your diet. The extra dose of vitamins and minerals will bolster your immune system and increase your level of antioxidants, keeping you looking and feeling younger. When those old salt, fat, and sugar cravings kick in, grab a bag of pretzels, dip apples in low-fat peanut butter, or spoon out some low-cal frozen yogurt.

Get a good night’s sleep
Squeezing in those coveted eight hours of sleep can be challenging. But if you’re not well-rested, you won’t have the energy to get through the day. If a packed schedule is making it impossible to crawl into bed before the wee hours, it’s time to prioritize. A lack of sleep affects your mood, your ability to make decisions, your productivity, your ability to fight infection, and, of course, causes fatigue. Your sleep is just as important as anyone else’s, so make it a priority. Take at least half an hour before you go to bed at night to decompress and unwind so you can relax enough to drift off.

Helpful Weight-Loss Tips
Recruit a friend—Call a pal for a walk around the block or a lunch-hour swim. It will do your body good, and the extra time with a friend will do wonders for your spirits. Plus, peer pressure may help you stick to a fitness routine.

Log on—Join an online weight-loss support group. Many offer opportunities to chat with other members, keep a food diary, and connect to health professionals for answers to questions.

Make it a family affair—When the whole family is involved in making healthful eating choices and exercising regularly, it’s easier to stick to your weight-loss resolutions. Plus, by teaching your children to live well, you’re setting them up for a lifetime of good health.

Eat regular meals—Skipping meals decreases your metabolism, making weight even tougher to lose.

Think before you drink—If you’re still gaining weight, examine your beverage choices. Downing regular cola for a caffeine boost in the afternoon? Have one every day for a week and you’ve added almost 1,100 calories. After about three weeks you’ll have gained a pound. Instead, opt for herbal tea or coffee for an afternoon kick with fewer calories. Use this tool at CalorieCounter.com to see how your beverages stack up.