by Clarissa Hartley

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Exercise and diet are undeniably vital for weight loss. However, if stress sneaks into your daily life unchecked, it can sabotage your efforts and foster a frustrating cycle of weight gain. Here’s how to harness stress and navigate your journey towards a fit and healthier you.

The vicious circle of stress and weight gain has multiple culprits. Stress tempts you to binge on unhealthy treats, indicating a false hunger caused by adrenaline and cortisol release in response to stressful situations, which tricks the body into replenishing energy. Moreover, prolonged stress disrupts sleep patterns, impairing your hormonal balance, intensifying cravings. Leptin, the trusty hormone signaling satiety, slows down when you’re sleep-deprived, while the pesky ghrelin, a hunger hormone, amplifies, coercing your body to store more fat.

Strategies to Keep Your Stress at Bay

Are you wondering how to tame your stress and stay on track with your fitness goals? While yoga and meditation are phenomenal tools, complementing them with a few simple tweaks in lifestyle can make a significant difference. Now, let’s break them down.

Transition to Bedtime Peacefully

Allow your brain to unwind before slumber by engaging in peaceful activities like reading a good book (nothing as intense as a horror story!), which diverts your attention from the daily grind.

Create Your Sanctuary

Clear the clutter from your bedroom and maintain it as a serene space. Keep your gadgets away and make sure your bedroom welcomes you with tranquility to promote quality rest.

The Darker, the Better

Ensure your sleeping zone is devoid of light distractions. Draw those curtains tight, shut off your mobile, and, allow the darkness to envelop you into a soothing slumber.

Master the Art of Declining

If excessive expectations from others fan your stress, it’s time to set boundaries. Learn to say no when you find a task potentially overwhelming. Remember, it’s okay not to leap at every opportunity or shoulder every responsibility. Retain your peace by opting for balance over burnout.

Embrace the Outdoors

Get a regular dose of fresh air. Venturing out for a brief walk during work breaks is a great way to rejuvenate your senses and uplift your mood.

Breathe. Let go.

Deep breathing can seem too simple to be true, but it indeed calms the storm within by slowing your heart rate and reducing your blood pressure.

Maintain Stress Diary

Monitor your stressors by jotting them down. Reflecting on your entries periodically can help devise strategies for managing these stress-inducing elements better.

Choose Light Entertainment

Avoid nerve-wracking films or intense TV scenes before bedtime. Fulfil your craving for quality television time with lighter genres like comedy to keep your heart rate and stress levels under check.

Confide in a Friend

Unburden your worries by talking to a trusted friend. Everyone needs a listening ear sometimes – just ensure you reciprocate when they need the same!

Plan it Out

If a pile-up of tasks feels overwhelming, draft a to-do list before bed to evade night-time anxieties. Prioritize your tasks the next day to remain organized and stress-free.

stress, weight loss, cortisol, adrenaline, leptin, ghrelin, binge eating, hormonal balance, sleep deprivation, yoga, meditation, lifestyle changes, boundaries, deep breathing, stress diary, outdoors, quality rest, reducing blood pressure, to-do list