How to reduce stress to lose weight

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How to reduce stress to lose weight

Are you also one of the people who are stressed these past few days? If so, you probably need to deal with the stress that you are experiencing.

In the recent study of the American Institute of Stress, there is approximately 33 percent of people who feel extreme stress.

It was revealed in the study that 77 percent of Americans who are stressed are affected in their physical health.

73 percent of these people also have shared the impact of stress on their mental wellness.

There can be much possible cause of stress in an individual’s life. It can be your work, studies, natural disasters, traumatic events, or any negative situation.

However, the extreme stress that a person can experience will not just give a linear impact for it can affect many aspects of a person’s life. This may include having weight gain.

Why can stress lead to weight gain?

In the 2018 study of Harvard Medical School, the term ‘stress eating’ was pointed out to express truth.

For when a person is stressed there is a greater possibility of turning to ‘comfort foods’ which can push an individual to overeat. The common comfort foods are sugary high-fat.

Moreover, the researchers linked the common causes of weight gain to stress. The body has its response towards stress which is unconsciously known by a person. 

The process of how the body reacts to stress goes like this. Stress can lead to the shutdown of one’s appetite.

The nervous system is being affected as it sends a message to the adrenal gland that results in the release of epinephrine which is also known as the adrenaline.

The epinephrine gives a response of helping the body to fight and it shuts down. However, if the stress persists, there will be a different story for the adrenal gland will now release the cortisol that gives the body the motivation to eat a lot. 

The levels of cortisol which is the stress hormone can rise during the times of more tension in your life. As you experience higher stress, overeating can turn into your habit.

5 Effective Ways to Help You Reduce Stress to Lose Weight

The body’s response to overeating is the way to cope up with stress that can lead to your weight gain.

In this article, we will understand the effective ways on how you can overcome stress and avoid overeating to help you lose weight fast.

1. Take a Break and Relax

There are a lot of triggering factors that caused your excessive stress. In this, you need to ask yourself what causes your stress?

You need to self-check the details of your life and reflect on how you are dealing with the challenges that you are facing.

We need to understand that in the difficulties that we may face, your response will determine the outcome.

This means that you have control over how you respond to challenging situations. Your positive or negative response can impact your mental well-being.

If you are experiencing stress, then it is time for you to take a break. You need to deal with the factors that make you stress out.

You can ask for leave or mindfully take charge of your free time to take a break and deal with personal unsettled issues to avoid stress.

2. Be Mindful: Meditate and Journal

‘It’s all in your mind.’ As you deal with stress you need to become more mindful of your responses.

There are times wherein situations are not supposed to be difficult but our overthinking leads us to consider it as stressful.

However, there are really times of difficulty

If you want to reduce your stress level, you need to take full responsibility for controlling your mind.

You can effectively have a mindful day, as you start each day right. There are two ways to become more mindful:

  • Journal

There are a lot of experts who consider journaling as a therapeutic process and it helps boost the mental health of a person.

According to the University of Rochester, journaling can help an individual to reduce stress, manage anxiety, and cope with chances of depression.

It was revealed that journaling can improve a person’s mood and control symptoms that cause a negative mental state.

Once you do journaling, you are able to identify the cause of your anxiety, know the triggering factor, and it helps you check your mental state.

You can add this to your break or pause time within any day. Once you get to know more of yourself, you will be able to know how you can control your mind and responses.

  • Meditation

 In an article published in Forbes by Alice G. Walton, it was pointed out that medication has a lot of contribution to the mind.

Some of the essential factors include the positive effect of meditation to preserve the aging brain, reduce anxiety, help a person in addiction, and it also helps children at school. 

The body, heart, and mind improve with the help of constant meditation. A lot of people have proven the help of meditation to ease their chronic pain, stress, anxiety, and improve heart health.

There are various types of meditation such as Mindfulness Meditation, Guided Meditation, Vipassana Meditation, and Transcendental Meditation.

You can choose the best meditation that can suit your preference and need.

3. Have a Walk or Exercise

Any physical activity and exercise can produce endorphins which are the chemical in our brain that acts as a natural painkiller.

It also improves a person’s ability to sleep which helps to reduce stress.

As you aim to lose weight fast, having physical activities can help you burn the body fats that you have and it detoxifies your body.

4. Have More Sleep

Sleep is considered a necessary human function for this allows our body to rest and the brain to recharge.

Recent studies have also found out that Americans are healthier, happier, and safer as they sleep with an extra 60-90 minutes per night.

Lack of sleep can negatively impact your mental state for your mind and the body cannot function properly without the sufficient sleep that it needs.

5. Social Support

As you set out the goal to reduce the stress that helps you lose weight, you need to have strong social support from your family, friends, and the significant people in your life.

Many studies have shown the mental health and physiological benefits of social support. This includes decreased depression, lesser anxiety, improved immune system, stronger neuroendocrine function, and other positive effects.

We are naturally designed to become socially attached and the people around us can help us with the challenges that we face.

Be Stress-Free and Lose Weight

If you are one of the people who experience stress and you are consciously eating a lot, then you need to do ways to reduce your stress.

Once you will be able to deal with the stress factors, this may help you avoid overeating to help you slim fast.

If you are burning with a strong commitment to reducing your stress level, then you can start by helping yourself in becoming more mindful of your thoughts.

You can fight against the stress that you are experiencing as you begin by claiming that you can do it. 

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