My life is go go go. And I love it that way. I love the feeling of being able to fit in so many fulfilling opportunities and activities. BUT. I also recognise there is a trade off. A balance. The more stressors I add, the more downtime I need.
When it comes to managing body composition, if I need to drop a few pounds to feel my healthy competitive self again, I need to go back to basics and focus on what the priorities are, because if I add the physical and mental stress of trying to lose weight without reducing stress or increasing down time somewhere else, it ain’t happening.
Stress is a significant impediment to weight loss.
I don’t want to tar all “stress” with the same brush. Some stress can be good; look at the controlled stress of cold water immersion or the mental pressure of competition that helps us find that little something extra to get to the finish line. But when it comes to losing weight, calorie deficit is a stressor in itself. You are forcing your body into using its stores which are there in case of emergency like famine or illness.
Chronic stress can wreak havoc on your overall health and hinder your weight loss goals. It says to your body “this is a stressful time and we can’t afford to dig too deep into these stores, we need to preserve as much as we can.” But it also has some other more holistic effects.
The Impact of Stress on Weight Loss
- Emotional eating
Stress can trigger emotional eating, causing you to consume high-calorie, nutrient-poor foods for comfort. This can lead to weight gain or stall your weight loss progress. Emotional eating can also disrupt your relationship with food, making it more challenging to maintain a healthy diet.
- Increased cortisol levels
When you’re stressed, your body produces cortisol, the “stress hormone.” Elevated cortisol levels can increase appetite and promote fat storage, particularly in the abdominal area. Prolonged cortisol elevation can make weight loss more difficult.
- Poor sleep quality
Chronic stress can negatively impact sleep quality, leading to poor recovery, increased appetite, and imbalanced hormones. Inadequate sleep can disrupt your metabolism, making it harder to lose weight.
- Reduced physical activity
High stress levels can sap your energy, leaving you feeling too exhausted to exercise regularly. A sedentary lifestyle can further hinder weight loss and negatively impact your overall health.
So how do we reduce stress and lose weight well?
- Prioritise self-care
Ensure you allocate time for self-care activities that help you relax and recharge, such as reading, journaling, yoga, or spending time in nature. Regular self-care can help mitigate stress and improve your overall well-being. And remember this is not some little added extra, it’s not a “reward”, it’s an essential. You are worthy of this and if you want to get your best performance out of yourself when it comes to work, weight loss or anything else, you need to start properly timetabling and committing to this.
- Practice mindfulness and meditation
Incorporate mindfulness practices, such as deep breathing exercises, progressive muscle relaxation, or guided imagery, to help reduce stress and improve emotional regulation. Meditation can also help you develop a healthier relationship with food and prevent emotional eating. If you think this all sounds a bit woolly, remember that there is a lot of evidence stacking up in favour of practices such as yoga and breathing and meditation. We normally laugh at them because we don’t feel comfortable with them…yet.
- Stay active
Physical activity is a powerful stress reducer and essential for weight loss. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, swimming, or cycling. Consider including some short, high-intensity interval training (HIIT) workouts to maximise your results in limited time and get a really good bath of happy hormones and endorphins in your brain!
- Foster social connections
Building a strong support network can help buffer the negative effects of stress and provide encouragement during your weight loss journey. Reach out to friends, family, or fellow entrepreneurs who share similar goals and challenges. You might also consider joining a support group or hiring a coach to help you stay accountable and motivated. Trying to conquer something alone can be really isolating and feed into a cycle of stress and that can be exceptionally hard to escape once you’re there. If you want to chat about coaching, get your free intro call booked in to day, here.
- Optimise your sleep
Aim for 7-9 hours of quality sleep per night to promote recovery, regulate appetite, and balance hormones. Establish a consistent sleep schedule and create a relaxing bedtime routine to signal to your body that it’s time to wind down. Sleep is probably the most underrated weight loss tool on the planet!
- Set boundaries and manage your time
Establish work-life boundaries to prevent burnout and manage stress. Prioritise tasks, delegate when possible, and ensure you allocate time for hobbies, socializing, and relaxation.
- Learn to say “no”
Resist the urge to overcommit by learning to say “no” to non-essential tasks and requests. Protecting your time and energy is vital for managing stress and maintaining your overall well-being. Saying “no” in the day and age we live in, has become a skill and it is very old fashioned to see turning down a social or work function as “rude”. Remember that!