Not only can stress influence your behaviours, but having high stress levels on a day to day basis can result in chronically elevated cortisol levels. High cortisol levels are strongly associated with weight gain and can make losing weight much more difficult. Hormones which increase your appetite can also be activated when stressed and can cause behaviours or habits to occur that involve comfort eating or emotional eating. In this blog we aim to give you some hints and tips on how best to manage these situations.
Stressed? What do you do?
Unfortunately it is not always possible to avoid stress altogether, with many situations requiring action so that long term stress does not occur. As everyone has a unique response to stress, you will have to find the right solution to managing it. Discover what makes you feel calm and in control by trying the following options:
1. Try changing the solution: If it is too difficult for you to avoid a stressful situation, then try to change it. Figure out what you can do so that if the problem arises again, you know how to cope with it straight away:
a. Don’t bottle up your feelings - make sure you have someone to talk to, either a family member or the NK support team. This is important as your weight loss journey will be filled with lots of different emotions.
b. Be more assertive - deal with problems head on, don’t avoid them. This will help you to anticipate problems in the future
c. Manage your time- if you find yourself eating sweet treats due to running out of time, such as when working to a deadline, make a set-list of what you need to do and stick to this in order to manage your time.
2. Try adjusting to the stressor: If it is too difficult to change the situation, try adjusting to the stressful situation instead. This will allow you to regain control:
a. Look at problems in a different light - try looking at a stressful situation in a more positive light.
b. Take perspective on the problem by looking at the big picture - If you find you only lose 1lb one week, instead of feeling stressed by this and relying on your scales, look at your past achievements or try on clothes to see how they feel. Look at the overall change in yourself and why you are doing this. Slow weeks can be frustrating but it is all part of the journey.
c. Stop setting yourself up for failure - goals are good as they give you something to work towards, but unrealistic goals can leave you feeling stressed if you don’t reach them.
d. Always focus on the positive- when you feel like stress is getting to you, take a moment to reflect on what you have achieved. This can help you to keep things in perspective.
3. Sometimes you must accept the situations that you can’t change or adjust to: There are going to be certain events that you can’t change or easily adjust to, such as a serious illness or a job loss. If these do occur you may need to accept the situation:
a. Some problems you can’t control - there are going to be certain times when you can’t control situations, instead of stressing, simply focus on what you can control.
b. Talk about your feelings – speak to your partner, close family and friends or you can speak to the NK support team to help you get through this.
4. Always make time for yourself: As well as thinking with a positive attitude, making time for yourself to have fun or relax can help greatly with stress. Examples of this would be to go for a walk, call a friend or take a bath.
How can the Natural Ketosis Programme support you?
Here on the Natural Ketosis Programme, our support team are with you every step of the way on your weight loss journey. We are here to for support but also for the practical side of things such as looking at menus for you when you are going out, to designed a meal plan, with shopping lists, that fits around your lifestyle in order to help you get the best possible results.
Want to know more? Feel free to request a callback through our website or call us directly on 0333 311 1040 or come and speak to us through our online chat facility - we will help answer any questions and help you make an informed decision.