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7 Ways to Beat Stress Fat
According to an article by Nancy Kalish, anxiety is a powerful trigger for weight gain. Here's how to stop it—fast.
1. Drop and Do 10
That's right, power out some push-ups.
"Moving your muscles is an effective, instant stress reliever. It actually fools your body into thinking you're escaping the source of your stress," says Talbott.
2. Go Slowly at Meals
Under stress, we tend to scarf down even healthy food.
In fact, research has linked this behavior to bigger portions and more belly fat.
3. Stop Strict Dieting
When your brain is deprived of sugar—its main fuel—self-control takes a nosedive, and your willpower doesn't stand a chance.
Through research, it is suggested that you stop rigid dieting, and try eating three healthful meals and two snacks spaced evenly throughout the day so that your blood sugar stays level: "You won't be hungry, you won't be stressed about being hungry, and you'll still drop the extra pounds."
4. Give In to Cravings—a Little
When stress drives you toward something sweet or salty, it's okay to yield a little.
"It's much better to indulge in a small way. "Have a piece of chocolate. You will feel better. Just stop at one." If you have trouble restraining yourself, take precautions so you won't binge. Buy a single cookie when you're out instead of keeping a box at home; or keep them in the freezer so you have to wait for one to defrost.
5. Curtail Caffeine
Next time you're under duress, choose decaf.
When you combine stress with caffeine, it raises cortisol levels more than stress alone.
6. Power Up Breakfast
Deficiencies in B vitamins, vitamin C, calcium, and magnesium are stressful to your body.
And these deficiencies lead to increased cortisol levels and food cravings, according to Talbott. But you can fight back by eating a breakfast that's high in these nutrients. He suggests some OJ, a grapefruit, or a large handful of strawberries to supply vitamin C; 6 to 8 ounces of low-fat yogurt, which contains calcium and magnesium; and a whole grain bagel or toast with a bit of peanut butter. Whole grains are bursting with B vitamins, while peanut butter contains fatty acids that can decrease the production of stress hormones.
7. Sleep It Off
The most effective stress-reduction strategy of all: Get enough shut-eye.
"Your body perceives sleep deprivation as a major stressor," says Talbott. A University of Chicago study found that getting an average of 6 1/2 hours each night can increase cortisol, appetite, and weight gain. The National Sleep Foundation recommends 7 to 9 hours. As if that weren't enough, other research shows that lack of sleep also raises levels of ghrelin, a hunger-boosting hormone. There's good news: If you get a few nights of solid sleep on a regular basis, you will eat less and you'll feel better, too.