Weight Loss Tips

What is stress?

Posted: Feb 06 in Weight Loss Tips tagged by

All of us have unique challenges in every day and bigger life events (health problems, job changes, and family struggles) that can trigger an “alarm system” in our brain (release of cortisol and adrenaline). A perceived threat or overloaded schedule can be felt as a “fight-or-flight” response. This body arousal can make it hard to relax. Some of us are walking through each day with this body “alarm system” going off non-stop. This can lead to serious health problems (headaches, back pain, stomach issues, decreased immunity, weight gain, trouble sleeping) and affect relationships, our job and quality of life.

What habits do we normally associate with a stressed out lifestyle?

Lack of sleep  Gulping coffee/caffeine
Sitting a lot  Lack of physical activity
Grabbing fast foods  Skipping meals
Using alcohol to unwind  Being preoccupied/overcommitted/hard to focus

How can stress lead to weight gain?

  1. Stress can make it harder to eat healthy and be active.
  2. Lack of sleep due to stress can increase appetite and carbohydrate craving due to changes in ghrelin and leptin, two hormones that control appetite.
  3. The stress hormone cortisol stimulates muscle protein breakdown, increased abdominal fat and decreased metabolic rate.
  4. We use food to push down feelings and cope with life.

What steps can you take if you are a stress eater?

  1. Re-evaluate your schedule/commitments.
  2. Be tuned into what stress feels like for you (irritable, H/A, tense muscles).
  3. Be a “mindful eater” asking whether you are tense, frustrated, angry, bored or actually hungry. Enjoy fully food’s taste, texture, and appearance.
  4. If you are not hungry, delay 20 minutes, do something else that distracts you.
  5. Don’t skip meals but nourish yourself every 3-4 hrs (emphasize protein and low-fat, high fiber choices).
  6. Be tuned into what your trigger/comfort foods are and don’t buy them! (or only eat them away from home in small amounts)
  7. Keep a record of your behavior to identify stressors and eating patterns.
  8. Practice relaxation skills like yoga, pilates, meditation, prayer or a massage.
  9. Use exercise (strength and aerobic) to release stress and sleep better.
  10. Let friends and family know how they can help and carry burdens.

 

Couples Attack Obesity Together

Posted: Feb 06 in Weight Loss Tips by

If you have been reading the news lately, obesity is always in the headlines! In fact the latest report has suggested by the year 2020, if Americans stay on the current path, 83 percent of men will be overweight or obese and 72 percent of women. It is well known that obesity leads to all kinds of medical problems like diabetes, hypertension, cardiovascular disease, sleep apnea and orthopedic problems.

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Your Knees – Helping Keep them Pain-free

Posted: Feb 06 in Weight Loss Tips by

According to the American Academy of Orthopedic Surgeons, knee replacements have increased 100% over the past 10 years and are expected to rise 500% by 2030. The cause of these replacements is the pain caused by traumatic injuries and osteoarthritis.

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Your Walking Partner May be Sitting Right Next to You!

Posted: Feb 06 in Weight Loss Tips by

It is a well-known fact that walking is a great exercise. Despite knowing that walking is helpful in keeping weight in check, walking for other reasons appear to increase a person’s likelihood of consistently walking.

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Resolutions in the New Year-2012

Posted: Jan 06 in Weight Loss Tips by

It is the new year again and you are probably thinking about resolutions and goals for 2012. Here are some questions about weight loss and maintenance which may help you identify and follow some goals in the upcoming year. Refer to them often and feel good about even small changes that are occurring towards a healthier life.

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