Weight and Stress
Not Losing Weight or even Gaining Weight?
Stress may be the underlying factor. It is estimated that STRESS is the main underlying source of most disease, illness and even death. Yet, one could easily argue that stress is inevitable and everywhere. In fact, I believe that in many ways our lifestyle, especially here in Southern California, can be incredibly stressful. So stress is an issue!
Stress has also been linked to increased cortisol levels, and with increased cortisol levels many individuals find it very difficult if not nearly impossible to lose weight.
After exercise, cortisol values can increase to concentrations 80% higher than resting values. The good news is that the intake of a protein and carbohydrate supplement post-workout can lower the cortisol response from exercise by about half. This means that post exercise cortisol concentrations with supplementation will only be about 40% higher when compared to resting values. This is one of the main reasons we typically recommend a supplemental protein shake post workout. (By the way in case you didn’t know – too much cortisol is a bad thing – it causes muscle loss and fat storage.)
Well, cortisol is inevitable but what can be done about it?
Here are 3 stress-relieving suggestions:
1. If you are not already working out, start! Exercise has been proven to be one of the very best ways to reduce stress and simultaneously produce those “feel good” hormones like (Serotonin).
a)First and foremost choose a form of exercise which you personally enjoy. I suggest 3 things: One, find something that you look forward to doing. Two, something that challenges you while you are doing it. And three, as a result – you end up feeling better afterwards.
b)Walk! The human body is designed to walk. In fact, we’ve been walking for tens of thousands of years. I’ve found that walking is a great source of personal time for rejuvenation, mental relaxation and unwinding. It is also a wonderful time to step away from the hustle and bustle of daily life. Also one final note about walking: when you go for a walk, go outside. I’ve never understood why anyone would get into a car; drive 10-15 minutes to spend 30 minutes walking on a treadmill and then another 10-15 minutes to drive home.
2. Breathe. Simple stress reducing exercises like taking 2 to 3 deep breaths during a stressful event can immediately bring your stress level down. Setting aside as little as 5-10 minutes, 2 to 3 times a week to practice meditative type breathing can also be very effective. Here’s an easy form of meditative breathing I learned awhile back:
Before you begin any meditation you must learn to properly breathe. Most adult individuals breathe high into their chest and their lungs, all together forgetting about their diaphragm. But babies on the other hand breathe into their bellies. To learn how to “belly breathe” place your hands on your stomach, palms down and finger tips barely touching. Close your mouth and pull air in through your nose, into your stomach so that your finger tips gradually begin to separate. Now open your mouth and slowly push all the air out. Once you are comfortable enough with this form of breathing remove your hands and continue belly breathing.
A great meditative stress relieving technique which I created is a combination of belly breathing and visualization. Start by finding a quiet room, or location which you will not be disturbed. Turn off your cell phone and get comfortable in a favorite chair or get seated on the floor. I suggest not lying down as it makes it too easy to fall asleep. Next close your eyes and imagine yourself in a relaxing beautiful location like an exotic beach in the Bahamas or a warm summer day in the Fiji Mountains. Now imagine that the air in this location is magical and with each breath it brings revitalizing energy and life to every single cell of your body. You may even want to visualize this air as being white or light blue in color. Upon inhaling the air through your nose see the air cleansing your body and as you release the air from your mouth see it as darker in color, pulling out any toxins or negativity. Continue this process and with each breath see the air being exhaled as becoming slightly lighter in color. Continue until you feel completely relaxed and the color being exhaled is the same as it is on the inhale.
3. Remember some things you can control, most things you cannot. Don’t sweat the small stuff or even the big stuff for that matter. Most things in life occur by forces that are much greater than we are. The “economy,” a roof leaking, and the angry driver on the 5 Freeway, are all things we cannot control. Focusing on what you can control will allow you to stay on your path, help you stay calm and ultimately keep your stress levels down.
To keep your cortisol and stress to a minimum:
Exercise, Breathe, & Remember!