Ways to Manage Stress While Losing Weight

Did you make losing weight a New Year’s resolution? Did you decide that this was the year for a new start? And just like every year prior, is it hard to manage stress, when it feels like your stress level has gone through the roof?

You are not alone. A large percentage of the population cites losing weight as a goal at the beginning of the year. However, the responsibilities of life bear down on us, making reaching that goal that much harder.

But you do not have to let the pressure derail your weight loss efforts this year. Instead, learn ways to manage stress and make small shifts in your behavior and mindset to reach your goals.

Ways to manage stress and while losing weight

When it comes to ways to manage stress, you may have to incorporate the trial-and-error method. For some people, walking each morning outdoors is enough to lower their stress levels. For others, frigid temperatures make walking difficult, so they rely on stretching sessions throughout the day.

When you have several options to choose from on ways to manage stress, you can select the ones that work with your lifestyle and forget the rest. Read the tips below and choose a few you can try today.

Go outdoors.

Getting out into the fresh air can lift your spirits and boost your calorie burn. Sunlight provides vitamin D and can lower blood pressure. Combine this with the act of walking, and now you are strengthening bones and boosting the immune system. When you make walking outdoors a consistent endeavor, it changes your mindset. You come back from your walk energized and calmer than when you started.

Practice deep breathing.

Deep breathing forces your muscles to relax as you focus on your breath. When you inhale through your nose, fill your lungs to capacity, noticing the bottom portion of your lungs expanding. Hold your breath for a moment and then exhale slowly through your mouth. As you do this, relax your muscles. You may need to repeat this several times before you begin to relax.

Take note of where you hold tension. It may be from stress or the effects of a workout. Start at your shoulders, pushing them away from your ears. Scan down your body, relaxing each muscle group. Continue to breathe deeply and melt away the stress.

Repeat positive affirmations.

As you are practicing deep breathing, think about positive affirmations. Although you may feel awkward initially, affirmations can help lower stress, build your self-esteem, and
boost your self-confidence.

Try affirmations such as:

• I am loved.
• I am worthy of being healthy and fit.
• I am more than enough.
• I am a daughter or son of God.
• I am God’s creation.
• I can take on any challenge with God by my side.

You may want to write the statements on sticky notes and place them where you see them daily. The more you say these affirmations to yourself, the more you will begin to believe them. Eventually, your behavior will reflect these new beliefs.

Don’t play the comparison game.

When losing weight, we often look to social media for inspiration. We can view exercise routines, watch nutritional videos, and collect recipes from these platforms and health websites. But the danger in spending too much time on these sites is that we compare ourselves to the people we see.

Playing this comparison game fuels the fire of stress and leaves us anxious and depressed. Instead, monitor your time on social media. Check the health websites for workouts and recipes, but watch your thoughts and emotions after visiting these sites. Did you leave feeling inspired or down on yourself?

Eat healthier foods.

Your nutrition plays a massive role in weight loss and how you react to stress. If you fill up on sugary drinks and simple carbohydrates, inflammation is triggered in the body. This inflammation can lead to rapid heart rate, sensations of panic, and high blood pressure. It can also affect your mood, leaving you depressed and anxious.

Aim for healthier choices like vegetables, fruit, lean proteins, healthy fats, and complex carbohydrates. It may take a baby-step approach to cut out sugary drinks, but try to limit the number of soda pop and coffee drinks.

Drink more water.

Dehydration can increase your anxiety and stress. If you do not consume enough water, it will affect your concentration and energy levels. Speak to your physician about the right amount of water for you. A good rule of thumb is to drink half your body weight in ounces. For example, if you weigh 180 pounds, aim to drink ninety ounces of water daily. If that sounds too challenging, try drinking sixty-four ounces daily (eight eight-ounce cups of water).

If you drink several calorie-laden drinks, swap out one daily for water. You can slowly decrease those drinks for water as your body adjusts to less sugar. Although you may deal with headaches initially from reduced sugar, the health benefits will far outweigh the uncomfortableness.

Dance the night away.

Want a fun way to lower stress? Put on some music, and dance like no one is watching. Dancing is a great way to burn calories. The activity also releases endorphins that give you a surge of happiness and release tension.

Make a playlist of your favorite songs and spend 15-30 minutes losing yourself in the activity. For even more fun, invite your children or significant other to join you for an evening of everyone’s favorite songs.

 Adopt a sleep schedule.

Not getting enough sleep can increase your anxiety, and with less sleep, you are more likely to have trouble dealing with everyday stressors. Setting a bedtime is not just something for children. A nightly bedtime is beneficial for you because you can ensure you get enough time to sleep. To make this happen, you must sacrifice some evening shows, movies, or time spent on social media.

If you struggle to fall asleep, try creating a nightly routine. For example, clean up after dinner, take a warm bath, and read a book instead of turning on a device. The light from digital devices interferes with sleep. Or try spending fifteen minutes in a stretching routine to release the muscle tension. The goal is to relax enough to tell your mind that it is time for sleep.

Be alone.

We are not meant to run constantly without a break. God created the world in six days and chose to rest on the seventh day, so why do we believe that we should/could go nonstop? Taking time alone to recharge is good for lowering your stress and mental health.

If you have a family, taking a day to yourself may seem impossible. But can you arrange for a few hours? You can use the time to read a book, take a nap, or meal prep for the week. Just spending a few minutes in solitude to assess your goals and journey can help you regroup and look at the world from a different perspective.

You may need to ask for help with childcare from a family member or hire a babysitter once a week to schedule some me-time. Consider swapping childcare duty with another parent who desperately needs some alone time. This time is not selfish, but much needed for your mental health.

Does stress have you anxious and depressed?

Uncontrollable stress can lead to anxiety and depression, appetite changes, and rapid weight gain. The stress hormone cortisol can cause you to gain weight around your waist and increase your BMI (body mass index). A higher BMI and waist circumference can increase your likelihood of heart attack.

If you suspect stress and anxiety are blocking your weight loss efforts, reach out to a counselor today. Your counselor can help you implement ways to manage stress and lower your anxiety. Contact our office today for an appointment.