Stress: Weight Loss Challenge #1

The biggest weight loss challenge in my books is stress.

Why stress?

Stress leads to

• Unconscious eating
• Emotional eating
• Holding onto weight
• Fatigue
• Feeling out of control
• Physical illness

Many of these things are intertwined so you may feel fatigue and overeat to help give your body energy, or you may feel overwhelmed and eat to calm your emotions.

Not all stress is "negative" or "bad." We cannot live a completely stress-free life. Some very happy events can be quite stressful--but that doesn't mean we want to forgo the experience.

Examples of "happy", "positive" or "good" stress:

• Weddings (or yourself, your child or a good friend)
• Birth of a child
• Starting a new job
• Going on an exciting trip
• Returning to school

There are of course many other types of positive stress, but you get the idea. These events are some of the things that make life sweet, so we don't want to avoid them.

But as sweet as the events are, sometimes we react to the stress in an unhealthy way--like overeating.

So stress itself is not actually bad for us...it is the way we choose to react to that stress. This is part of the challenge of shifting our mindset for weight loss.

The trick then is to react to stress in a healthy way--whether the stress is a "positive" or "negative" event.

I have been reminded over and over again in my own life that I have a deep pattern (aka "a rut") that I have carved out over the years of turning to food when I feel stressed. Even today I hear the voice in my head say, "ice cream--you can have it, you'll feel better."

The truth is while I am eating the ice cream I may temporarily divert my attention from the stressful event if I allow myself to focus entirely on the ice cream. This is super conscious eating...knowing that it is a temporary diversion and choosing to enjoy the ice cream.

OK, that can work, but...

1. if I grab the ice cream and am thinking about the stressful event or just stuffing the food down my throat without enjoying it then I am not reducing my stress
2. if I beat myself up afterwards, then I am just adding to my stress, so it backfires.
3. if I get upset later that I'm not successfully losing weight (presuming that is my goal) then I have not really done myself a service.
4. the stressor is still there and now I have just added to my habit of eating for emotional reasons which doesn't serve me in the long-run either
   

On the other hand if I want to temporarily divert my attention from the stressful situation by playing with the dog, driving in the country and enjoying the scenery, playing a game on the computer, walking around the block, meditating, listening to music or any number of other things, I have achieved the diversion without adding sugar/calories/poor food choices to my day and I have taken a step at digging myself out of my unhealthy rut.

Since stress--all by itself--can cause us to hold onto our body fat (look, I can't explain why this is...but it is probably some survival of the fittest thing...I just know from personal experience it happens) we deserve to then minimize our unhealthy choices when we are under stress.

By making unhealthy eating choices--that can be over eating and also restrictive dieting--we add more stress to our bodies.

Making healthy choices and eating well-balanced foods that fuel our bodies and our brains and moving our bodies to keep all the blood and oxygen flowing we reduce our stress.

And by meditating we also reduce our stress. Meditations can be formal, focus on your breathing types of things or they can be walking and focusing on the surroundings. Meditation is simply quieting the mind chatter.

Try a variety of things to reduce your mind chatter and make healthy choices about food and moving your body and you will reduce the negative effects of stress on your body. The result will be greater weight loss success and overall health and wellness.

If you'd like to try meditation but are not sure where to start, take a look at some of these resources as a starting place.

Pain Management and Weight Loss Success

Recently I wrote about pain and how I had been letting my physical pain keep me from working out as much as I normally would.

Maybe I'm naive but I was surprised that this concept would stir up any sort of controversy! But, I got messages from people who think maybe my pain isn't real or that I'm dismissing people who are in chronic pain.

Since that is certainly not the case, I thought I'd follow up with some information I read this weekend about ways to reduce your pain...because I DO know that being in pain can seriously hinder our ability and willingness to move our bodies...and even to eat right. When we are in pain (physical or emotional) we seek comfort and sometimes food gives us that comfort, albeit temporary, and we can then ADD to our pain by increasing our physical weight.

This comes from Doctors Oz and Roizen...the title is "Mindfulness meditation conquers stubborn pain" (Click the title if you want to see the entire article)

people who meditated for just 20 minutes a day saw their pain tolerance rise

Meditation doesn't work because your pain is "all in your head." Chronic pain is all too real...When pain won't quit, stress and worry kick in, boosting levels of stress hormones, which tricks your brain into thinking the pain is worse than it is.

De-stressing with meditation or similar mind/body techniques dials back stress hormones which in turn diminishes pain.

meditation eased pain by helping your brain to stop anticipating it...Less stress and less pain also can mean better sleep, more motivation to exercise and even less depression, all of which also make you relax more and hurt less.

So how do you do it? Here are 3 different methods to try from the good doctors:

First, find a quiet place where you can sit or lie down for 10-15 minutes

Mindfulness meditation:

• Close your eyes to help you stay focused
• Breathe in and out slowly & naturally
• Acknowledge your thoughts, feelings and the physical sensations in your body but don't get wrapped up in them
• Keep gently returning your focus to your breathing
• After 10 minutes begin to notice your surroundings as you breathe calmly
• Then plan to go about your day with this feeling of calm awareness

Guided Imagery:
This technique works by distracting you and helps ease pain similarly to meditation.

• Shut your eyes and imagine an idyllic "happy place"
• Use all of your sense to put yourself in that place
• Remember scents, colors, the air, mood, anything that makes it come alive
• Stay there, relax and enjoy

Progressive Muscle Relaxation:

• Breathe slowly from your abdomen
• Isolate and tighten each muscle group without straining for 7-10 seconds
• Release the muscles abruptly
• Rest 15-20 seconds
• Start with your fists
• Move to your forearms, biceps, face, neck, shoulders, upper back, chest, stomach, lower back, buttocks, thighs, lower legs, feet.

Hope that helps...practice mindful meditation and reduce your pain...if that weren't good enough all by itself, it will help with your weight loss success!

Program Your Mind to Lose Weight While You Sleep

One of the keys to help you lose weight, or make any positive changes in your life, is to program you mind to think in new ways.

Here's a tip from Mark Victor Hansen, co-author of the Chicken Soup for the Soul series of books:

Give yourself "thought commands" before you go to sleep.

Basically, this is setting your intention for the next day and making positive affirmations. Do this as you lie in bed and are drifting off to sleep.

By doing this, you are putting positive information into your subconscious (your metaphysical bank account) and giving it time to go to work on that information. You wake up having already earned interest on that account--even if you are not consciously aware of the process or result.

For example, you set the intention that you are moving forward with your health goals. State your affirmations in the present-tense, first person.

Here are some examples, pick a couple that feel good to you.

• I desire healthy foods.
• I love myself and take care of my body.
• I make healthy food choices easily.
• I move my body effortlessly throughout the day.
• I exercise joyfully on a regular basis.
• I am open to the possibility that I can achieve my ideal body weight.
• I have perfect health.
• My body burns fat efficiently.
  

If you find yourself negating what you are saying, keep repeating the affirmation...or try one that you can say without having any negative responses. Be sure to keep your thoughts positive as you drift to sleep.

Sweet & healthy dreams!

More About Mindset

So how do you get your head in the game, like discussed yesterday?

I've said this many times before, but affirmations are a great tool for changing your head.

I know that I started and failed many diets over the years. I had myself convinced that I actually COULD NOT SUCCEED. Sure enough, as long as I held that belief I didn't.

What changed for me? I started by being open to the possibility that maybe I could be healthy.

Sound simple? Well, if you have been struggling for years (almost 40 in my case) to be healthy then it may be simple but it is far from easy!

If you are struggling with affirmations--or struggling with the idea that it is even possible for you to lose weight, then review some of my past posts that deal with the subject of affirmation. I have several posts that give specific affirmations as well as how I have used them in the past.

If you are still challenged with affirmations and your mindset I suggest you give yourself the gift of some help. Louise Hay has been a great help to me. I love You Can Heal Your Life. I have the extended version with the affirmation tool kit and listen to that daily. I also meditate with Wayne Dyer. I suggest you start with one, and I would start with Louise Hay. Then as you get more comfortable with affirmations you can add some other tools.

Bottom line is to be loving to yourself! Give yourself the gift of health. You deserve it! Be open to the possibility of health for you.

Kicking Cravings to the Curb

Fourth in a series on controlling cravings!

Today's Success Tip:

Have a Success Plan

Everyone has different "triggers"...foods or events that bring cravings full-force into our lives--no matter how much we have been working to control them.

The best offense is a good defense! Know your triggers, whether it is an approaching deadline, visits with family or specific foods, and have a plan that you will institute when you feel challenged and vulnerable.

Your plan should be one that works for YOU. Make a list of activities that give you a sense of peace or power, being loved and valued, strength and control, or things that take your mind 100% to a different place.

The other tips we've talked about like affirmations, meditation, exercise, etc all help to keep the cravings down...and they can all be a part of your success plan. Have a few affirmations that you can use specifically in these circumstances, for example "Any cravings I have are an old habit and they are fleeting. My health goals are stronger than any craving."

Set yourself up for success! Put your plan into action! Don't wait until you have given in to temptation and you feel bad about yourself...that just sets you up for a downward spiral.

Is your plan to talk and vent and get the feelings out with a support buddy (sometimes that is all it takes!) Is the plan to take a brisk walk to get your mind off the situation? Or is it to cuddle with a favorite pet or loved one, so you feel loved and supported? Maybe you feel best just being able to spend 5 minutes looking at a beautiful flower--then do that! Do you have a hobby that takes you to a different place--then do that, even if it is only for a few minutes. Play a favorite song on your iPod.

What is in your Success Plan?

Controlling Cravings Tip of the Day

Second in a series on controlling cravings!

Today's Success Tip:

Meditation and Affirmations

I change it up from time to time, to keep things from getting "stale" or being merely a "habit"

I found that starting with loving affirmations that confirm my decision and ability was extremely powerful.

Added benefit was that I generally and genuinely began to feel better about myself!

I highly recommend Louise Hay for the beginner. She teaches that loving self is the solution! (And I know for the beginner that can feel like a HUGE challenge.)

Be gentle with yourself during this process.

And if you want support, again, do not hesitate to ASK!

In the sidebar there are links to purchase some of the tools that I've used, if you are interested. Or check out your local library or used bookstore!

Is the Financial Crisis Affecting Your Weight?

Seem like a crazy connection? It isn't if you stop and think about it.

Are you worried about losing your house, your job, or just concerned about rising costs? Well, if you are, you aren't alone. And a lot of us when we are worried, scared, or otherwise stressed reach for food to comfort us.

These comfort foods do temporarily help us to feel better. Until we realize we overate (again) and then we get to "enjoy" the guilt feels of having "gone of our diet". Then that guilt feels bad, so we reach for more of our comfort foods.

That's one of the reasons I refuse to diet in the first place! I know all to well that vicious cycle. Instead of reaching for food to comfort me, now I work on meditation, or I watch an inspiration clip, or read a chapter in a book that lifts me up, or I go for a walk.

By changing the automatic response behavior I have changed my waistline! Remember, you are in control of your life and your thoughts and especially how you react to things. It takes practice and it isn't always easy, but we created the habit of reaching for food to make us feel better--and we can uncreate it!

It is definitely easier to substitute a behavior you want to encourage (like taking a walk or meditation) than trying to resist the urge to eat all by itself. Enlist the support of someone in your family or a friend or coworker. You are definitely not alone in reacting this way--nor are you alone in wanting to change this behavior!

Mini Meditations Work for Stress Relief

One of the great paradoxes in life is those of us who need to slow down the most are exactly the ones who "don't have time" to meditate.

You don't have 20 minutes? OK, start with 5. Heck, start with 2 minutes. Just do some simple relaxed deep breathing for 2 minutes. Give yourself 2 minutes to think about only your breathing.

Take 2 minutes a couple times throughout the day and you will be amazed at how refreshed you start to feel! For 2 minutes instead of grabbing a cup of coffee, grab some deep breaths in a quite place.

Hide out in the bathroom if you have to! Do it before your meals. In the shower. When you first wake up and right before you go to sleep.

These mini meditations, practiced regularly, will help reduce your stress. If you are having major stress related symptoms, this may not be enough to make them disappear--but it is an awesome start!

By lowering your stress levels multiple times throughout the day you may actually be able to prevent some of the bigger problems from occurring in the first place. And if the idea of trying to find time for "one more thing" is going to stress you out--this may be the idea solution for you!

Once you have perfected these mini meditations, gradually increase one session, even if it is only a couple times a week. Ease yourself into a 20 minute meditation twice a week and then 3 times, then 5 times.

When you do this, don't get up earlier to do it. This is not a time to be sleep deprived--you are probably not getting enough already. Good news though, an added benefit to these little practices is you will get a better, more refreshing sleep!

Stress Makes Us Fat, Part II

I mentioned yesterday that stress causes cortisol levels to rise. Increased cortisol levels result in more accumulation of fat around the middle. That is the most damaging location for excess fat (hence the reason Dr. Oz says it is more important to reduce your waist measurement than a specific number on the scale.)

There are numerous ways to reduce stress. Yoga is one. A gentle form of exercise that combines stretching and deep breathing, yoga's benefits include calming the mind and increasing flexibility and strength in the body.

Meditation, as I mentioned yesterday, is a good stress reducer. While it is possible for some to meditate for hours, most of us don't have that kind of time, or focus. The good news is that even 10-15 minutes helps reduce our stress levels. No "spiritual awakening" is required. Focusing on our breath going in and out, or a simple repetitive sound, or repeating a single syllable are all tools to calm the mind.

Walking and other gentle exercises also reduce stress. Getting out in the fresh air and in nature tends to bring calm and joy to us. Exercise while you are appreciating your surroundings and you are doing more than exercising your body--you are nourishing your soul.

By focusing on our breathing and the pleasurable things found out in nature, we can turn a walk into a "walking meditation." This is not the time to problem-solve or make a "to do" list. Be present and aware of your body and the surroundings--the sun sparkling on water, the pattern of the fall leaves, the flowers in the yards you walk past, the clouds in the blue sky.

If negative thoughts or tasks come to mind, say "not helpful" or "thank you, this is not the time" and get back to focusing on something positive--the sun warming your back, the cool fresh air on your face, the singing birds...

Stress Makes Us Fat

Stress is a part of life. You cannot live without some stress. The important thing is to reduce the negative stresses in our lives.

Stress itself can make us fat. As our cortisol levels go up, so does our waist measurement according to lots of studies.

What makes stress so fattening for me is emotional eating. One of the first things I used to do when I felt stressed was to reach for some rich food. That brought up my serotonin levels and I felt better.

Not bad if you keep that in control, but if you start to eat those foods over and over instead of learning to feel the emotions and deal with them in other ways, it is easy to have the problem balloon out of hand. That's what happened to me!

Now my cravings are under control and I am practicing other ways of reducing stress. For example, a quick walk--just a couple minutes in the fresh air and sunshine helps immensely. One of the best stress reducers I've found is to meditate.

Sometimes I do a short meditation. At other times I like to use guided meditations--to do that get a good CD that will sort of walk you through it. Dr. Wayne Dyer has several that are really good. Find one that feels good to you.

Hard to believe, but sitting still can actually help you lose weight!