How to Still Lose Weight When You Are Stressed
May Weight Loss Weigh In
Working on losing weight is stressful enough. Add on anything else and it can easily be the first thing to go. Especially for someone who has a pattern of binge eating and hiding food.
I tend to live a pretty high stress lifestyle. Not intentionally, but life and work are always a little crazy. This month was no different - maybe even a little crazier than normal. What was supposed to be a week of vacation in the mountains turned into us rushing home several days before we planned when my sister went into labor 3 weeks early.
Then coming back and balancing normal life with work launch mode.
I was exhausted. And my heart beats a little faster. But I do have some things that helped me lose weight under stress and I know they can help you too!
Pre-Plan Your Meals
As simple as it sounds. It’s a rookie mistake. You go into a new week and one thing happens at work, it can derail your meals the rest of the week if you don’t have a solid plan. It doesn’t need to be complicated. And I have 12-weeks of plans loaded up for free in my group.
Chelsi joined and lost 16.8lbs in the first 2-weeks following our plan!
When armed with a meal plan, you have to shop with a grocery list. Otherwise you go in blind, buy more than you need and likely grab some unhealthy impulse items. With a list of exactly what you need you can get in and get out quickly. A list also helps keep our weekly grocery budget in check.
I love to shop Aldi, with it’s smaller footprint and simple selection they have exactly what I need and I don’t have to waste so much time walking around a store searching for something. In and out in 30-minutes flat for a fraction of what I was spending before. (And no, they didn’t pay me to say that, I just love Aldi)
Pack a Lunch
Whether you work from home, are at the office or juggling mom life, lunch is always a rush. Pack your lunch the night before with pre-portioned leftovers from dinner or prep a salad. So when you forget to eat and you are starving, you just have to heat it up or grab a fork and you are ready to go.
Ask for Help
If you know a stressful situation is coming up, plan for it and ask for help. Something as simple as “Hey (insert name of ANYONE else living at home that can operate a stove), work is going to be crazy Tuesday, can you plan on making dinner that nigh?. You are welcome to pick anything off the meal plan to prepare. It would take a lot of pressure off of me that day.”
Seriously, most people I see are gluttons for self-punishment. If you absolutely don’t want to cook after a stressful day, and you know it’s happening, please ask for help. You’d be surprised whose willing to step up if you simply give them a heads up.
Move Your Body
You’ve all seen the movie.
“Exercise gives you endorphins. And endorphins make you happy!”
But really! Moving your body is a great way to relieve some stress and burn some calories.
And no one said you had to become a marathon runner to do this.
Rule of thumb: Move more than you move now. No, you don’t have to take 10,000 steps or do some crazy kickboxing class. More than you did yesterday or last week is progress. Something as simple as a lap around your office between meetings can make a big difference in your attitude.
Water, Water, Water
Everyone’s always telling you to drink more water. And while I don’t disagree I’d rather you focus on swapping water for your other liquids.
Wiped out - and you normally grab coffee - how about a glass of water?
Hot, tired, bored, literally any feeling ever - and you would stop for a pop - how about some water?
Any drink with alcohol, sugar, caffeine - how about a water? Add citrus Vitality essential oils to your water to switch it up.
When your body is under stress things like caffeine and sugar can feel like the right thing to do in the moment. But they both come with highs and lows. And those lows are even lower than where you started. They will dehydrate you faster. Drink water. Try to make that a habit. Even if it means having to cut all other liquids for 30-days.
Your body needs a reset.
Before You Snack
Stress is a trigger for most to eat. We drown our emotion in food. But before you raid the pantry try to take a minute to be mindful.
Ask yourself, “Am I really hungry?”
If the answer is no, then see what else you can do to distract yourself. Drink some water. Go for a walk. Cuddle a puppy (or a baby, or a significant other).
We have to retrain our brain that food is not the only thing that gives us that sigh of relief.
You will eat what you have access to. And while out in the real world it’s hard to limit temptation, in the 4 walls of your home, you have control. So only bring in options you are ok with (even if you binge eat them). I know that sounds silly, but when you are stressed are you really going to count your potato chips and only eat a serving?
And even when you are stressed, I don’t know anyone who overeats carrots. But seriously, have you tried to overeat a vegetable?
While I’m not saying you can’t have a treat from time to time, bringing in a box of donuts to share with your co-workers can lighten the Friday morning mood. But it’s not helping you reach your goals.
Climbed a mountain!! I still can’t believe it
I can cross my legs again
Bought shorts (that fit) 4 sizes smaller than I started
Walked the length of New Zealand - 990 miles tracked on my Fitbit
Chips & Queso
Stuffed Jalapenos wrapped in Bacon
Apple Pie & Ice Cream
Grocery store samples (not all the same day) - ¼ of a donut, sushi, cheese, dips & crackers
If I were dieting, I wouldn’t indulge. I’m changing my life and that means living it and enjoying it. Some days it’s picture perfect. And other days I’m at a BBQ with family and have more cheese than I’ve had in months and I don’t regret any of it.
Here are our numbers at the end of May:
-4lbs for May (-44.0lbs Total Since 1/1/19)
-4.75” for May (-47.0” Total Since 1/1/19)
Completed 145/365 Day Workout Challenge
-3.4lbs for May (-30.4lbs Total Since 1/1/19)
-0” for May (-31.5” Total Since 1/1/19)