Diet Derailers: Stress is not so slimming
Derail. You know the word. Let's face it, most of us working toward good health through diet and exercise have an intimate relationship with the word. Diet derailers are everywhere -- in your house, in the grocery store, at work, at play, in your head even. Here, we'll address the very things that throw us off course. Together, we'll learn how to avoid our diet traps -- and how to get back on track when we can't.
Stress gives me a headache. It also makes me anxious. Sometimes, when it's really bad, I feel a crushing feeling in my chest. I'm pretty sure if I gave it a chance, it would make me fat too. There have been times, my body is swirling with stress, when I've caught myself walking almost subconsciously to my kitchen pantry, reaching for something to stuff in my mouth. Usually, I catch myself and stop before it's too late. On occasion, though, a handful of food makes its way through my lips and lands in the pit of my stressed-out stomach. I always feel worse -- still stressed, with a mix of guilt for eating mindlessly.
Stress can be a definite diet derailer. Here's why.
Stress can be a definite diet derailer. Here's why.
- Our bodies release the hormone cortisol when stressed. Cortisol slows metabolism and helps us plump up. You might notice that you put on more weight when you're stressed, even if you eat the same foods you normally do. Cortisol is to blame.
- Stress causes crazy cravings, and not for a nice salad or a handful of almonds. Nope, more like ice cream, chocolate, and chips -- the more fatty, salty, and sugary, the better, right? Beware: These not-so-healthy foods help you pack on the pounds.
- Stress affects where we store fat, and higher levels of stress usually manage to settle in the mid-section.
- Stress stirs up all sorts of emotions, and emotions sometimes make us eat when we're not hungry -- a sure recipe for diet disaster.
- Stress keeps us distracted from exercise. If the stress of your hectic schedule has you whirling, the last thing you want to do is squeeze in another commitment, like working out.
- Relax. If you can't stop stress with relaxation alone, you'll at least stop the damage done by this pesky state of mind. Let's be specific: Relax and your waistline will thank you. Try deep breathing, yoga, journaling, laughing, even sex. Your world will calm down -- and hopefully shrink too.
- Munch on healthy snacks. Go ahead, go to the pantry. Just pick up a healthy something, like sunflower seeds. Or head to the fridge for some carrot sticks, a bowl of fruit, and some sparkling water. Gum works too.
- Eat at home. Stressed people tend to eat out, and fast food joints are often the restaurants of choice. Stop going to these places. Eating at home is healthier and more diet-friendly. It costs less too, which may help ease financial stress.
- Work activity into your day. OK, so you can't manage an hour to go to the gym. Fine. But you can park way far away from your destinations, walk during your lunch break, take the stairs, hide in your cubicle and crank out some push-ups, play outside with your kids, move the lawn. Make everyday chores more physical and you'll slowly stomp on stress and battle your bulge. You might even build some muscle while you're at it.
- Turn off the TV. TV can make you stressed -- and fat (beware of crime TV shows, says Martha). Unwind with soothing music instead or do something productive -- call a friend, play a game with family members, read a book, or exercise.
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