How To Reduce Stress And Lose Weight In 6 Simple Steps

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Stress from the fight or flight syndrome, where you are in a situation that causes stress to charge your muscles into action and your adrenaline to soar. Chronic stress is the stress you feel from things like your job, family responsibilities, and money worries. This type of stress increases your cortisol levels and hinders weight loss. I want to help you learn how to lower stress for weight loss today, with these 6 steps.

Step #1: Start A 5 - 10 Minute Daily Meditation Practice (1:15)

A daily meditation practice helps with decreasing stress for weight loss by making you more aware of the chatter that goes on in your mind that can put you in a stressful mood. Meditation and mindfulness tools, like those I link to below, can help you quiet the chatter and negative thoughts that can lead to increased stress levels.

Step #2: Start Gratitude Journaling (2:51)

Gratitude journaling each morning and evening is a great way to relieve stress, as it will make you naturally more grateful and happy, which will lead to lower stress levels. I have indicated below, some great journals that I have used in the past, so you can make sure to list 3-5 things each morning and evening that you are grateful for. Pair this with meditation and your 10-minute morning ritual will set you up for the day with lower stress and less things to think about throughout the day.

Step #3: Drink Green Tea Daily (4:30)

Green tea is amazing for weight loss and longevity of life in general, but is also fantastic for decreasing stress. A compound found in green tea, called l-theanine, actually calms your brain without clouding it or making you drowsy. Drinking green tea each day will help you have less chatter and therefore less stress in your day.

Step #4: Sleep A Minimum Of 7 Hours Each Night (5:22)

This is a biggie when it comes to learning how to lower stress levels because sleeping is the time when your body is regenerating, balancing hormones, and de-stressing from the day. Making sure you get enough sleep (7 hours minimum each night), will help your stress levels no end! Sleep deprivation leads to bad moods and irritability, which in turn makes you more stressed, angry, and anxious. Sleeping more than 7 hours each night also ensures that your hormones are balanced and not all out of whack the following day.

Step #5: Exercise Outside (6:15)

When you ask “Can decreasing stress help me lose weight?”, I’m sure you know exercise will be among the answers somewhere, right? Well, you are correct, and in this particular instance, I’m talking about exercising outside. There is something called the ‘green exercise research’ that shows that exercising in the presence of nature actually helps to calm our minds and reduce stress levels. Combine that with the actual calorie-burning movement of exercise, and you’re onto a winner.

Step #6: Join A Community (7:24)

Being part of a community can help you with your weight loss goals, but can also help take the stress away from exercising and dieting too. Knowing that you’re in a community of like-minded people that share the same goal as you, allows you to talk about your journey and know that others are going through, or have been through the same things. Whether you’re looking for motivation, support, or advice, your community will always be able to help you.

So, can decreasing stress help weight loss? YES! Being more stressed increases cortisol and unbalances other hormones that naturally lead to weight gain, or inhibit weight loss. Being stressed also leads some people to eat more, snack throughout the day, or drink more alcohol. All of these factors can make it very hard to lose weight.

Meditation resources
Insight Timer - insighttimer.com/
Calm - calm.com/
Headspace - headspace.com/

Journaling resources
Self-Journal - bestself.co/products/self-journal
5-minute journal - intelligentchange.com/products/the-five-minute-…

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.