Little Known Weight Loss Secrets: Part 1 Stress

Sixty-five percent of the U.S. population is either overweight or obese. Kids round out at about 15% and this number is rising. As a trainer and conditioning coach, I’ve worked with many people over the years helping them achieve a myriad of fitness goals. However, looking at the statistics above, it should be of no surprise that the most prevailing concern has been how to lose weight. The concept seems so simple. Eat less calories, exercise more. Voila! The weight is gone. While this simple plan certainly works for some people, it has lead to overwhelming failure for others. Thus, for those still fighting the battle of the bulge, it may be helpful to look at weight loss from a new angle.

We all know that proper diet and exercise are good for weight loss. Therefore, I will not regurgitate the same old stuff you already know. Instead, we’ll delve deeper. In this 8-part series you will be presented with obscure facts and information regarding weight loss and good health. The topics of exercise, coconut oil, gluten, sleep, water, sugar substitutes, and food addictions will all be addressed in addition to stress, which is where we begin.

A ubiquitous health and weight loss concern, stress and the way you cope with it can have a significant impact on weight loss. Stress is a normal part of life and is relatively benign when rarely brought on. But it is when stress becomes chronic that people begin to develop problems. Weight gain can be one of those problems.

During times of stress the hormone cortisol is released. This is the fight-or-flight hormone we all need in times of emergency. However, in many people cortisol is released too often during routine daily life. This can have a negative affect on metabolism and weight loss. How? Cortisol slows down metabolism by means of shunting blood away from the digestive tract, negatively affecting the absorption of nutrients for proper metabolism. When metabolism slows down, weight loss is halted.

During prolonged periods of stress (as in test taking, or working on long thought-provoking projects) the brain uses 80% of circulating blood sugar (glucose). [4] If you don’t replenish this glucose in a timely manner (and most people don’t) you will soon feel the cravings for something sweet. Before you know it, you’re reaching for a sugary pick-me-up. This will result in an elevated insulin level which will once again drive blood sugar too low. The viscous cycle continues as you reach for another sugary pick-me-up. Alternating high and low blood sugar is very stressful to the body and has been shown to create numerous health problems including weight gain.

It is important to remember that the body uses more stored nutrients during times of stress; therefore, an increase in proper nutrition is required. Be proactive and feed yourself a healthy snack before you feel the sugar crash. This will satisfy your body’s cravings and help keep you slim.

Practicing active stress reduction is another key component to achieving better health and should be a priority for those who suffer from excess stress. One such stress reduction method is a simple deep-breathing exercise known as alternate nostril breathing: plug one nostril, inhale deeply, exhale, and repeat with the other nostril plugged. Light stretching is another method that also works very well. These stretching and breathing exercises work great when incorporated during a midday mental break and towards the end of the day when you prepare yourself for sleep.

Controlling stress is an important component of a weight loss program. Don’t underestimate the power of stress reduction techniques that can be done in less than 10-15 minutes. In some cases, focusing more on stress reduction will supersede exercise and yield better weight loss results. In Part 2 of this series we will discuss the ‘can’t eat just one syndrome’ and how some foods and their addictive properties can sabotage your weight loss efforts.

[4]Paul Chek. You Are What You Eat. SanDiego: C.H.E.K Institute. 2002