Stress is your body's physical, emotional or behavioral response to something that disturbs your personal balance or unsettles you in some way. Some amount of stress can be helpful, such as the kind that motivates you to perform your best under pressure. But chronic stress can have dire effects on your waistline if you reach for food every time you feel stressed-out. Exercise, proper nutrition and regular sleep are integral components of both stress reduction and weight loss.
Step 1
Be conscious of the things that usually cause you to be under stress, as well as your body's reaction to stress. Some symptoms are tense muscles, moodiness or irritability, headaches, high blood pressure, anxiousness, depression, anger, forgetfulness, excessive smoking, overeating and eating very little.
Step 2
Manage your stressors by eliminating the ones you can and adjusting your attitude toward the ones that you can't get rid of. For example, if your job is causing you a lot of stress but it isn't feasible to find a new one, try to see its bothersome aspects in a different light. If you drive a high-traffic route to work every day that causes you daily stress, try to find a better route.
Step 3
Get plenty of sleep. Sleeping for the amount of time that's right for your body will help you feel rested, which can diminish the hold that chronic stress has over you.
Step 4
Replace processed foods and comfort foods with wholesome alternatives, like fruit, vegetables, whole grains and lean proteins. Eat breakfast and eat smaller meals throughout the day to avoid becoming overly hungry. If you tend to overeat when you're stressed, Mayo Clinic oncologist Edward T. Creagan, M.D., advises you to ask yourself if you're really hungry before you put food in your mouth.
Step 5
Move your body. Exercise releases feel-good endorphins and bodily tension in addition to contributing to weight loss. Exercise regularly to derive an ongoing benefit from physical activity. Cardiovascular exercise such as cycling, walking and swimming is as effective for stress relief as Pilates, yoga or tai chi.
Step 6
Practice meditation or get regular massages for alternative ways to counteract stress, especially during times of difficulty.
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