Here's how stress is messing with your weight
If you are a woman over 40 who wants to lose weight, you’ve probably heard the standard advice: eat better, exercise, and reduce stress. But when you’re juggling a busy life, it can feel like a daunting task to get started or to make those healthy habits stick. As a mom of pre-teens, a business owner, and a wife, I understand the struggle. It’s easy to feel overwhelmed and neglect your own needs.
Unfortunately, stress doesn’t just make you feel bad—it can also contribute to weight gain (especially visceral fat, the kind that sits around your waist and makes you more prone to chronic disease). When you’re stressed out, you might turn to comfort foods like pastries, chips, granola bars, coffee and/or alcohol in copious amounts. You might binge late at night or skip workouts because you’re too busy and tired. See the problem? Overeating highly processed foods and moving less. Sigh!
There is no magic pill to prevent stress eating, but there are a few things you can do to handle it better.
Set up a supportive environment. Instead of stocking up on those ‘comfort foods’ (mine is chips), keep ready to eat healthy snacks on hand. Things like cut up veggies & hummus or nut butter, sliced turkey breast, edamame, yogurt and fruits.
Drink more water: Ideally you should be drinking 2-3 liters of water per day but that might seem a bit daunting to jump into. Instead start by adding an extra glass today. See if you can keep it up for a week and then add two more glasses the following week. You get there in no time.
Eat more vegetables: We need 25-35 grams of fibre per day, but most people struggle to get half that amount. More fibre = better gut health = better mood, skin, less constipation…
Practice mindful eating: Take three deep breaths before your next meal and eat slowly, savoring each bite. This will improve digestion and help you recognize when you’re satisfied.
Move your body: Take a walk after lunch or before that stressful meeting, dance to your favorite music, or do desk push-ups before a meeting. Start small and add more as you get stronger.
Stress is a fact of life, but it’s important to find healthy ways to cope. In addition to healthy eating and movement, consider therapy, surround yourself with supportive friends, and make time for activities that bring you joy. By taking small steps to prioritize your health and wellbeing, you can break out of the cycle and start feeling better today.