If you’re struggling to lose weight and keep it off, there’s good news: two straightforward strategies may help you take those extra inches off your waistline. The secret to shedding pounds may lie in managing stress and reducing your consumption of unhealthy fats since these two factors, when combined, can slow down your metabolism and promote fat accumulation.
Researchers at The Ohio State University found that women who reported one or more stressors the day before eating a high-fat meal burned an average of 104 fewer calories than women who were not stressed. If you keep ingesting those extra calories every day, you could gain an additional 11 pounds in a year.
But don’t worry, handling stress and making better food choices don’t have to be a hassle. Here’s what you can do to adopt a healthier lifestyle, speed up your metabolism, and finally lose those stubborn pounds.
Manage stress effectively
We all experience stress in different ways, and our body reacts to it accordingly. To prevent stress from negatively affecting our metabolism, it’s essential to find the right stress-management technique that works best for you:
- Exercise: Physical activity is known to reduce stress levels, improve mood, and boost metabolism. You don’t have to run a marathon or spend hours at the gym to benefit from exercise. Start with a moderate 30-minute walk around your neighborhood or try a fun, low-impact workout like swimming or dancing.
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Meditation: Finding a few quiet minutes to focus on your breath can significantly alleviate stress and improve overall mental well-being. Whether you prefer mindfulness, deep breathing, or guided meditation, incorporating a daily practice can help you regain control over your thoughts and get a better handle on your stress levels.
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Time management: It might sound too simple to be true, but getting organized can do wonders for reducing stress. Plan your day, set achievable goals, delegate tasks when possible, and learn to prioritize your responsibilities to help prevent feeling overwhelmed and lower cortisol levels in your body.
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Connect with others: Social support is vital for managing stress, as it can provide a sense of belonging and help you maintain perspective. Reach out to friends, family members, or colleagues who might be experiencing similar stressors and share your experiences. You might also consider joining a support group or club to meet people who share your interests.
Revamp your diet to minimize unhealthy fats
We often turn to unhealthy, high-calorie foods when we’re stressed, which can lead to weight gain and exacerbate an already slow metabolism. To counteract this, make an effort to:
- Swap processed and junk food for wholesome options: Instead of reaching for that bag of greasy chips or those sugary snacks, stock up on fruit, nuts, and whole grains for healthier snacking alternatives. Gradually replace processed foods with fresh ingredients in your cooking to enjoy more balanced meals.
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Limit saturated and trans fats: These unhealthy fats are typically found in fast food, packaged snacks, and some red meats, dairy products, and fried foods. Monitor your intake and work on cutting back gradually. Opt for healthier unsaturated fats found in avocados, olive oil, fatty fish, and nuts.
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Eat more fiber: Consuming fiber-rich foods can help you feel fuller longer, which may aid in curbing your appetite and preventing overeating. Incorporate more fruits, vegetables, legumes, and whole grains into your daily meals.
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Stay hydrated: It’s common to mistake thirst for hunger, so make sure you’re drinking enough water throughout the day to help curb unnecessary snacking and keep your metabolism running smoothly.
By incorporating these simple steps into your daily routine, you can help reduce stress, make better food choices, and boost your metabolism to lose weight more effectively. Remember that change takes time, so be patient, stay committed, and find support along the way to stay on your path to better health and wellness.
