Hi there my beautiful lovelies! Hope you guys are doing well and staying safe. Today I want to continue with the second part of the weightloss topic from yesterday.
Stress and Weight:
As I have mentioned to you yesterday, after gaining 26 pounds in a year, I was very much stressed about my weight. As someone who believes and practices mindfulness based meditation I knew that stress will not help me with weightloss just as it does not help me with my alopecia. Mental stress (either in or not in association with impaired sleep) may play a key role in poor sleep, enhanced appetite, cravings and decreased motivation for physical activity. All these factors contribute to weight gain and obesity, possibly via decreasing the efficacy of weightloss interventions. Studies have shown that factors that may pose a risk for weight regain include a history of weight cycling, disinhibited eating, binge eating, more hunger, eating in response to negative emotions and stress, and more passive reactions to problems. Additionally, stress is an important factor in the development of addiction and in addiction relapse, and may contribute to an increased risk for obesity and other metabolic diseases. Furthermore, traumatic stress has pronounced effect on food consumption during the rodent’s active phase, and a prolonged effect on body weight.
Studies have shown that stress and other negative emotions, such as depression and anxiety, can lead to both decreased and increased food intake. An increasing number of prospective studies have shown that emotional eating predicts subsequent weight gain in adults. Moreover, studies highlighting the relevance of night sleep duration by showing that adults with a combination of shorter sleep and higher emotional eating may be especially vulnerable to weight gain. Emotional eating (i.e. eating in response to negative emotions) has been suggested to be one mechanism linking depression and subsequent development of obesity. Adults with a combination of shorter night sleep duration and higher emotional eating may be particularly vulnerable to weight gain. Another study, confirm a modest weight gain over the first year at university, which was associated with higher levels of perceived stress in women.
Reduce Stress:
Hence, I took the initiative to reduce stress on top of high-protein breakfast. On top of this, my painting helped keep stress at bay. Addtionally, I started practicing mindful eating. We often eat mindlessly and as a result we don’t allow our brain to register that we are full. This in turn lead us to eat more. If you eat too fast, the fullness signal may not arrive until you have already eaten too much. This is very common in binge eating.
Mindful eating is based on mindfulness, a Buddhist concept. Mindful eating is about using mindfulness to reach a state of full attention to your experiences, cravings, and physical cues when eating. Mindful eating helps you distinguish between emotional and physical hunger. It also increases your awareness of food-related triggers and gives you the freedom to choose your response to them. Mindful eating may aid weight loss by changing eating behaviors and reducing the stress associated with eating. In addition, mindful eating can also help prevent binge eating. It can both reduce the frequency of binges and the severity of each binge. It takes pracetice. In order to practice mindful eating try to eat more slowly, chew thoroughly, remove distractions, and stop eating when you’re full.
My dear lovelies! Hope you enjoyed this post. I would love to know how stress effects your weight and how you deal with stress. Please comment below. Please stay tuned for part three of my weightloss journey. If you subscribe, you will get automatic email when I post new posts.
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