Just the word ‘stress’ alone can make you feel stressed out. If you’re trying to lose weight, stress is the last thing you need. Not only is it harder to stay away from sugary and fatty foods when you’re stressed, research actually shows that it is harder to lose weight when you’re stressed out. Fatigue is a feeling of tiredness.
Fatigue is a feeling of exhaustion, lethargy, tiredness which is distinct from stress and weakness. Unlike weakness, stress, fatigue can be alleviated by periods of rest. Fatigue can have both a physical and mental state of being tired and weak. Physical and mental fatigue are different, the two can exist together – if a person is physically exhausted for a long time, they will also be mentally tired.
Did you know that stress is related to 7 of the 10 most deadly diseases in the United States? Think heart disease, cancer, and diabetes. Of course, we have lots of stress factors in our daily lives, like work, the economy, money, and family problems.
Stress is unhealthy, let that be clear. In addition to all of these psychological factors that can cause stress, you might have physical things that cause stress without you even knowing. For example, poor sleep is a major stressor on your body yet most people report not getting enough sleep – they don’t think it’s that important or just don’t know how much of an impact sleep can have on your well-being.
In addition to mental and physical stressors, sensitivity to certain foods, blood sugar dysregulation, not getting enough water and poor air quality can all cause stress.
The symptoms can be binge eating or eating uncontrollably even when not physically hungry. Eating much more rapidly than normal or eating alone due to shame and embarrassment. Moreover, laziness is to blame for overeating and accompanying weight issues. Individuals have 100 percent control over their food consumption and weight. That willpower alone drives moderation, weight loss, and overall health.
Cortisol, the so-called stress hormone, is released when your body receives a stressor and acts almost like a type of adrenalin. If you’ve heard of stress-hormone before, you probably know that it is bad for fat loss.
Cortisol is a diurnal hormone, which means your levels of cortisol should peak in the morning (to help give you energy for the day) and slowly drop down as the day progresses so you can fall asleep at night and recharge for the next day. Basically, cortisol is the hormone of energy and being alert.
In a normal stress hormone cycle, cortisol will help burn fat as the day progresses. But if your cortisol cycle is not in balance, it will actually help to make cells less responsive and the fat won’t be burned as easily. If you’re in the department of people that ‘need’ coffee in the morning to wake up, there’s a big chance your cortisol levels are not as they should be.
As mentioned above, cortisol makes cells less responsive, which can make it harder to lose weight. The second way cortisol can make it harder to lose weight is by increasing inflammation. Different types of fat in your body react differently.
Your body will store more visceral fat (the type of fat you can grab) and it will be harder to lose weight. Visceral fat releases the same inflammatory signals as the stress hormone does. In short: stress signals increase the likelihood of storing more fat.
Fatigue includes inflammation, chronic pain, hormonal changes, anemia, poor sleep, depression, and stress. If you’re very stressed out and have trouble losing weight, even after trying time after time, your cortisol levels might be the culprit. It can be beneficial to skip the coffee in the morning, exercise regularly, and get enough sleep. As well as spending time away from work and other stressors to make sure your stress levels aren’t through the roof.
It often happens that you find yourself tempted by a snack and even if you decide to take a bite of it, you end up finishing the whole of it. Overeating and overindulgence are a difficult part of healthy eating. Here are some helpful strategies to help keep you on track:
When choosing the food items be particular to select those options which will help you feel and satiated. To simplify the selection process you can go for foods with complex carbohydrates, protein, and fiber. These food choices make your body feel full for a longer duration as the body needs more time to digest them.
Listen to your body signals and don’t confuse hunger with boredom. Generally, overeating is a result of boredom which leads to the consumption of unnecessary calories. When you feel hungry rather than going for a snack, first have a glass of water and then rethink if you are still hungry.
To avoid overeating it is important to answer this question – are you hungry or are you bored? If you aren’t sure, go do something – read a book, do some housework or go for a walk! If you don’t feel hungry during the activity, you probably do not need to indulge in a snack.
The best way to avoid overindulgence and overeating is to feed yourself nutrient-dense foods. The more energized and satiated you feel the less likely you are to overeat! 15 minutes before you sit to eat food drink a full glass of water as it will help you feel less hungry and signal your brain to eat a healthier meal and curb your cravings for unhealthy and greasy food options.
To avoid overeating it is strictly recommended to keep trigger foods out of sight. Trigger foods basically indicate your favorite food options. You are more likely to go towards overeating mostly on your favorite foods! For example, if chocolates are your guilty pleasure avoid storing them in the refrigerator.
If you do not have the food near you, you are less tempted to eat it. Further, if you find yourself driving to the grocery store to buy the same, don’t forget to remind yourself as to why you are dieting and what you have to gain in the long term!
Indulgence in simple words is an action for quick gratification. To avoid this it is advised to have a well-defined plan for the future to minimize the occurrence of any uncertainty. Further, thinking about the benefits of a healthy lifestyle and keeping inspiration for your goals in your kitchen will be helpful when you are having a weak moment of craving. This will ultimately help in lowering the chances of overeating!
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