Is the stress of dieting stalling your weight loss?
Have you ever noticed that sometimes you lose weight when you are vacation? We totally expect the opposite, but sometimes we come home and the scale is the same or lower. Think about it. You are away from daily stressors, you’re eating whatever feels good, you are walking in your vacation environment and trying new activities, you are sleeping more and you are having fun.
Take a moment and evaluate your life stressors. Maybe you worry about kids that are growing up and leaving home, money for retirement, health issues or caretaking for older parents. You may also just be feeling a little more anxious as a symptom of menopause. Stress is compounded when you worry about your changing body and wanting to shrink it.
You are probably experiencing various changes, including a decline in metabolism and hormonal fluctuations. These changes do make it harder to lose weight, but what many people don't realize is that stress plays a significant role. You can’t do what you did in your 20’s and 30’s and just exercise and diet it away.
When you are stressed, your body produces the hormone cortisol, which can increase your appetite and cause you to overeat. Cortisol also triggers the release of glucose into the bloodstream, which can lead to cravings for sugary, high-carb foods. This combination can cause weight gain, especially around the midsection in the belly.
Chronic stress and dieting can lead to a lack of sleep, which can further disrupt your metabolism and cause weight gain. Your lack of sleep can also affect your appetite and make it harder to resist cravings. You need that sleep to reset your hormones and optimize your brain. Being tired can also push you into cravings for sugar and carb type food for energy and comfort.
Stress can also affect your behavior. When you’re stressed, you may turn to food for comfort, leading to emotional eating. We may also be less likely to exercise or make healthy food choices, which can contribute to weight gain. Click here to read Do you turn to food when you have uncomfortable feelings?
The good news is that there are ways to manage stress and minimize its impact on your weight. It’s not just about food and you don’t have to follow a hard-core diet to manage your weight. Think about what you do on vacation to relax.
Here are some ideas to get you started:
Evaluate how you can minimize stress and use techniques to comfort, calm and release it.
Eat what makes you feel full and satisfied.
Eat slowly and enjoy each bite.
Many of my clients feel better with more protein at this age.
Pay attention to stress eating. Rather than being extreme and cutting out all sugar, be aware of when you eat the most sugar and find another way to calm yourself. If you would like the treat, just slow down and eat it mindfully so you really taste it.
Drink more water.
Walk daily. Walking helps reduce anxious thoughts and helps you process your thoughts.
Get out in nature every day.
Incorporate self care and alone time.
Connect with a friend to talk or a professional.
Explore if you say “yes” to too many things. Create healthy boundaries.
Learn to eat more intuitively without all the food rules.
Join the Permission to Eat Program where you learn how to do all of this and more. 🙂
Remember that a healthy diet should be enjoyable and sustainable, and it should not cause undue stress on your body or mind. By making gradual changes to your eating habits and managing your stress levels, you can achieve your weight loss goals and improve your overall health. You don’t have to be perfect. Make sure to give yourself grace along the way in your health journey.
This is what my PERMISSION TO EAT Program is all about. It’s a way to lose weight intuitively, but also reduce stress (I have so many techniques), heal your relationship with food, understand hormones, stabilize blood sugar, feel comfortable in your body and discover you again. No diet lasts, but your new relationship with yourself and food will.
Click the button below to schedule a breakthrough call or if you would like to chat about the program.
XOXO,
Kim