If you are trying to get rid of body fat caused by stress, you may feel like you are in a vicious cycle of needing to lose weight and being unable to because of stress. Make no mistake; stress can contribute not only to weight problems, but also to a host of other significant health issues. Fortunately, many of the steps you need to take to lose that extra body fat will also help you manage and reduce your stress levels.
Step 1
Increase your physical activity levels. Exercise not only burns fat but also decreases stress, according to MayoClinic.com. Physical activity releases endorphins, which help combat the chemicals that increase stress, anxiety and depression. Set exercise goals for yourself and stick with them to help reduce your stress levels and lose weight. Try to spend at least 30 minutes per day in aerobic exercise, such as walking, running, swimming or hiking.
Step 2
Address the sources of your chronic stress. According to University of Rochester School of Medicine nutritional epidemiologist Isabel Diana Fernandez, head author of a 2010 study on employees in highly stressful jobs, individuals with chronic stress are more likely to suffer from stress-related weight gain and health problems than those in temporarily stressful situations.
Make time in your day for relaxation. Don't feel guilty about taking this time to relax; relieving your stress level is an important part of maintaining your health. Deep breathing, meditation or even just listening to music in your favorite chair are some relaxation techniques you could try.
Step 3
Improve your diet. Chronic stress often leads to unhealthy eating habits, which can contribute to weight gain. Chronic stress sufferers may respond to stressful situations by overeating, skipping meals or eating at erratic times, according to HelpGuide.org. Get into the habit of eating a well-balanced diet of lean meats and low-fat dairy products with plenty of fruits and vegetables, and don't skip meals. This will help you lose weight, and give you the energy you need to maintain your exercise goals and reduce your overall stress throughout the day.
Tips and Warnings
- People suffering from high levels of stress often smoke and drink too much alcohol, factors that contribute to weight problems. If you smoke or drink heavily, you should definitely try to stop. Talk to your physician about support or prescription medications if you feel unable to quit on your own.
