Category: Weight Loss Without Diet

How Lowering Stress Can Positively Affect Your Weight

Lower Stress Positively Affects Weight

 

For most of us, stress is a part of life that we need to deal with.  Unfortunately, research shows us that too much stress can negatively affect our weight.

I personally believe that the stress component in people’s lives is often overlooked by the health and fitness industry.   A client can be eating well and exercising regularly, however if the client is under continual stress it can prevent them from losing weight and in some cases even cause them to gain weight.  Diet and exercise is only one piece of the puzzle when it comes to overall health and wellness.

We recently moved to a slower paced community and have simplified our lifestyle.  One of the first things that changed for me was my sleeping patterns.  I’ll be the first to admit that my sleep was not great before we moved.   I’m happy to report that I am sleeping better and experiencing real rest.  What happened after I began sleeping better was interesting.

Over the past few months I’ve noticed that all of my clothes are fitting a bit looser. I stopped weighing myself regularly years ago due to the emotional stress it can cause so I can’t tell you how much weight I have lost.  However, I know for sure that I have naturally dropped a few pounds.

It’s really important for me to share that I WAS NOT trying to loose weight.  I have not made any changes to my diet and I am exercising at a level that is appropriate for me while I recover from  multiple injuries.  My health and fitness goals are rooted in self care and happiness rather than a number on a scale, which is why I believe my recent weight loss is  a result of stress reduction.  Before we moved,  I was eating well and exercising most days of the week.  I believe that my personal experience helps support the research that if you are under constant stress, diet and exercise alone may not be enough to help you lose and/or maintain your weight.

It’s pretty safe to assume that no matter how good we are at limiting the stress in our lives we will still have to manage a certain amount of it.   Here are five ways to limit stress in your life and protect your body from it:

 

FIVE WAYS TO LIMIT STRESS

 

Ditch diets for good.  Research shows that constant dieting can cause cortisol levels to rise as much as 18%.  When your cortisol levels rise, your blood sugar gets out of whack, first rising, then plummeting. This can make you cranky and super hungry even if you don’t need the extra calories.

Deficiencies in B vitamins, vitamin C, calcium, and magnesium are stressful to your body.  Diets that suggest eliminating certain foods and/or food groups from your diet can contribute to a lack of these important nutrients.  These deficiencies can lead to increased cortisol levels and food cravings.  Start the day off strong with a breakfast that includes stress reducing nutrition.  Foods like oranges, grapefruits, or a large handful of strawberries supply  vitamin C and 6 to 8 ounces of yogurt contains calcium and magnesium.  Make sure to include carbs like a whole grain bagel or toast and healthy fats like peanut butter. Whole grains are loaded with B vitamins, while peanut butter has fatty acids that can lower stress hormones in your body.

Instead of dieting, try eating as many whole foods as possible.  Eating whole foods can help contribute to better energy which is part of self care. Do your best to make sure to choose foods you enjoy and avoid being too rigid about everything you eat.

Get enough sleep.  Substantial medical evidence is telling us that a lack of sleep affects hormones which are linked to an increase in appetite. Your body becomes less satisfied and you are tempted to eat more food than you may actually need.

Sleep deprivation can also affect your hormones in such a way that your metabolism will literally slow down.  I believe that is what happened in my case, and why I lost weight when I started to get more sleep.

The National Sleep Foundation recommends 7 to 9 hours of sleep per night.  A few nights of solid sleep can bring your body back into balance, and getting enough regular sleep helps keep it there.

 

Do a little strength training.  Moving your muscles is an effective, instant stress reliever. It actually sends a message to your body that you are escaping the source of your stress.  Exercise helps your blood circulate more quickly, transporting the cortisol to your kidneys and flushing it out of your system.  Try doing at least one strength exercise per day like squats, push ups, or ab work.  Even taking a stroll on your lunch break will help. In one study researchers found that 18 minutes of walking 3 times per week can quickly lower stress hormone levels by 15%.
You might want to cut back on caffeine.  Total disclaimer, I am a coffee drinker and have no plans to give it up right now so I’m not asking you to.  A certain amount of coffee is actually good for most people due to the many health benefits it offers.  However, if you find it’s keeping you up at night you may want to cut back.
Create a healthy environment.  It’s important for us to be at peace where we live, work, and play.  Things like nurturing relationships, setting healthy boundaries, removing clutter from your home or life, planning family meals, taking time off to visit places that make you feel happy and restored, or spending time with your pets without your phone in hand are all examples of working  toward creating a healthy environment.

Limiting stress in our lives is extremely personal and looks different for each individual.  We are all on our own personal journey.  What’s important to remember is that health and wellness is about self care and enjoying life.  Not a specific number on a scale.

Have a wonderful week!
Shared with love,
Jennifer

Six Simple Ways To Sit Less And Move More

Sit Less

Many people have been taught or led to believe that the only way to get exercise is through scheduled exercise sessions. This can be a little discouraging for people that struggle with finding enough time to dedicate to an exercise routine.  Fortunately, exercise doesn’t need to be formal for it to benefit you.

It’s no secret that formal exercise is a great way to get your body moving.  However, there are many ways to move more and sit less throughout your day without having to go to the gym. One of the best ways to keep your body moving throughout the day is to incorporate movement into your daily life and responsibilities. The technical term for this type of movement is non-exercise activity thermogenesis, or N.E.A.T.

Non-exercise activity thermogenesis includes the physical activity you perform outside of exercise, eating and sleeping. There are many N.E.A.T. activities that we already do that can count as exercise.  Simple tasks such as raking leaves, physical labor, climbing stairs, and even fidgeting help us use our muscles and burn calories. These types of activity can help contribute to your overall health long term.

Research suggests that people who move throughout the day are more likely to reach and/or maintain their fitness goals versus those who sit throughout the day and then hit the gym for one exercise session.  This doesn’t mean that you should give up on your exercise sessions.  What it tells us is that the more we move throughout the day the better it is for us.

Most people spend the majority of their day at work. One way to move more and sit less is to incorporate non-exercise movement into your workday. Farming, construction and housekeeping trades are good examples of high N.E.A.T. jobs because they require quite a bit of movement. On the other hand, desk jobs usually require quite a bit of sitting.  So how can you increase your N.E.A.T. during the workday? Here are some simple ways to incorporate more movement into your day:

Consider using your car less. If it’s possible, walk or bike to work instead of driving.  The extra activity can boost your mood while allowing you to breathe the fresh air.

Schedule walking meetings. Take your business outdoors and boost your team’s creativity with a walking meeting. Walking is an effective way to expend energy, stimulate the brain, and connect with the rest of your team.

Stand up and take breaks. Give your eyes and body a break from the computer screen by doing things like filling up your water bottle, taking out your own trash and/or recycling, or checking in with your coworkers. This gives you a reason to get up and get some movement.

Take the stairs. This is an oldie but a goodie. Skip the elevator and take the stairs to keep your body moving throughout your day.

Stand instead of sit. Adjustable desks are becoming more popular in the workplace.  My husband uses his standing desk for most of his workday.  If these desks are not available to you, raise your work and/or devices to a podium or counter so you can stand periodically throughout your day.  Resting heart rate is higher while standing so a standing work station offers more physical activity.

If you’re finding it difficult to get up from your desk while you are working, there are plenty of other ways you can incorporate movement into your day.  Other examples of non exercise activity would be:

  • Playing with your kids
  • Doing yard work
  • Grocery shopping
  • Walking your dog
  • Cleaning the house
  • Running errands without your car

If you’d like to sit less and move more, think of one or two ideas that you can start with to weave movement into your day or week.

Accumulated physical activity throughout the week can add up and as a result contribute positively to your health and wellness.  Every little bit counts!

Make it a great and active week!

Shared with love,

Jennifer

How Walking A Dog Can Help You With Your Weight Loss Goals

My Sweet Tina - Dogs Can Teach Us About What Matters Most - Walking A Dog For Weight Loss Works

Years ago I had a strong desire to leave the gym and knew that many of my clients wanted other options as well. However, it was an article in Vogue magazine that really inspired me to take action. The article highlighted several Hollywood celebrities that had decided to take their exercise outdoors and leave the gym behind.

Since staying in shape was their business, I was intrigued. Drew Barrymore shared how she had switched from going to the gym to hiking in the hills with her dogs. So, I left the gym and started walking my dogs daily for the majority of my exercise and I’ve been teaching clients how to exercise outside of the gym ever since!

Since I have successfully lost weight and maintained it for years walking my dogs daily, I got really excited when I came across this University of Missouri-Columbia study.

YOU CAN LOSE WEIGHT WALKING YOUR DOG 20 MINUTES A DAY

The study showed that walking a dog 20 minutes a day, 5 days a week produced an average weight loss of 14 pounds for participants.

Study participants were people who were not regular walkers. They began by walking loaner dogs 10 minutes per day, three times each week. Eventually, the participants walked up to 20 minutes per day, five times each week. Those who followed this program for 50 weeks lost an average of 14 pounds.

The ones who walked only 26 weeks didn’t see much weight loss. “Even though we didn’t see a significant amount of weight loss in the group that walked for a shorter period of time, by the end of the study, all the participants were walking for longer periods of time and walking for daily errands instead of using some other type of transportation,” said researcher Rebecca Johnson in a press release.

DOGS ARE GREAT ACCOUNTABILITY PARTNERS

“Many of the participants reported that they didn’t necessarily walk in the study because they knew it was good for their health; they enjoyed walking because they knew it was good for the animals,” said Johnson in the press release.

I’ve been a personal trainer for over 22 years. From my experience, most people need a “reason” to exercise. Doing it just because it’s good for you is usually not enough. Walking the dog gives the activity a purpose. Being around animals is also relaxing. On the days I feel like skipping our walk, all I have to do is take one look at my dogs and even a short walk is going to happen. Let’s face it, we tend to take better care of ourselves when another life depends on us.

TOP REASONS CANINES MAKE GREAT WALKING PARTNERS:

1) Always eager to go. Humans can make excuses due to weather, lack of sleep, or too many other priorities.

2) Always on time. Your furry friend will not make you wait.

3) Allows time away from chatter.  Being with a dog allows you to unplug from electronics and every day stimulation. It’s a great time for meditation and fresh ideas. You won’t be scrolling through your smartphone because you are paying attention to your dog.

4) See the world through your dog’s eyes.  Dogs stop to smell the grass.  They are fascinated with nature.  My dogs inspire me to truly soak in the great outdoors.

PROOF THAT WALKING WORKS FOR WEIGHT LOSS

Walking with a dog can often be more of a stroll, and this study used participants who were new to walking for exercise. That’s great news. The good results seen for those who stuck with the program for a year proves that simple regular walking for weight control and lifestyle change works.

Beyond the 20 minutes they spent walking, researchers reported that they began adding more activity into their lives. The additional activity beyond the 20 minutes of dog walking is probably a large factor in their continued weight loss. Some even adopted dogs themselves or began volunteering to walk dogs at the local dog shelter.

The results from this study are very encouraging.  They help prove that consistency and focusing on one healthy habit eventually lead to more. The most important thing to note here is that the participants had a purpose that helped keep them from giving up.  Staying consistent is key when it comes to losing weight and keeping it off for good.

It’s no secret I love dogs.  We have four.  However, I realize that not everyone wants to own a dog or is in a position to do so.  If you think you’d enjoy walking a dog, consider volunteering to be a dog walker at your local animal shelter.  Walking shelter dogs helps keep them from getting anxious or out of shape while they are waiting for their new forever home.  It’s a wonderful community service.

If you are thinking about getting a dog please consider adopting.   Petfinder.com is a great place to find a loving dog that needs a home.

Whether you have your own canine or not, I would encourage you to have a purpose to exercise. Mowing your yard, playing team sports, walking your kids to school, and working out to remain strong enough to do the things you enjoy are all examples of purpose-driven exercise. Having a reason to exercise makes it more meaningful and you’ll be more likely to stick to it.

Have a personal dog walking story or “reason” you exercise you’d like to share? Please leave me a comment below. I look forward to hearing from you!

Here’s to wagging tails and fit humans!
Jennifer