When we think o
f summer most of us like to conjure up images of serene white beaches, pina coladas and carefree afternoons. But often summer fun really ends up putting more pressure on us than we’d like to admit. Travel plans can get mixed up, the kids end up fighting, or your company needs you to stay a little later than you expected and your flight leaves in 4 hours! Vacations can be tough enough on the best laid weight loss intentions, but added stress is a weight loss killer.
Stress can hurt your weight loss efforts in two ways. First, when you’re upset or anxious you are much more likely to grab the nearest convenience food – rather than that bag of carrots. Secondly, stress triggers that fight-or-flight hormone called cortisol. Cortisol wreaks havoc on your body, since it acts like a huge stop sign to all non-essential body functions like weight loss, cell repair and such. In short, the body rallies all functions to handle the perceived crisis that your hormones have signaled. Worse yet, according to a Women’s Health Magazine resource, “Cortisol is one of the most potent appetite signals we have,” says nutritional biochemist Shawn Talbott, Ph.D., author of The Metabolic Method.
Here are a few quick tips you can use to keep on track with your weight management goals:
- Keep some tasty, 100 calorie snack packs on hand at all times. Allow yourself a few of these indulgences for times when you may not have time or when you’re stressed.
- Keep as many low-cal and nutrition rich veggies and fruits on hand, and have them cut into snack size pieces.
- Ask for help! You don’t need to do it all yourself. Locate a Girl Friday or someone to help you plan, organize or do errands, to take the stress away from you.
- Set aside ‘spa’ time for yourself each day, whether you’re at home or on vacation. Take a bubble bath, a nap, a walk on the beach, or get lost in a great novel for at least a half hour.
- Practice stress reduction techniques. Even 10-15 minutes of yoga, stretching, or meditation daily can make a big difference in your emotional state. Try and keep this separate from your spa time, but don’t turn this into another stress-inducer item on your list. You can incorporate these activities into time with the family, like say getting everyone involved in 10 minutes of yoga.
- Be patient. Most of the time we think something is urgent when it really isn’t . We don’t live in a war-torn city, or in an emergency ward. Things usually work out if you keep an eye on your real priorities, and allow room for error or changes.
- Have a cheat day every few weeks, or a cheat meal once or twice a week. This will keep your metabolism running higher than it would if you deprived yourself continuously.
- DON’T count calories. This is a no-win situation with summer festivities. Instead, focus on portion and eating healthfully, which is proven to be at least effective as calorie counting.
These are just a few ways to help you take care of your needs, which translates into less stress and more joy. And it’s okay to feel stressed here and there, since the cortisol doesn’t stay elevated unless you’re constantly stressed. One diet plan that we recommend, which focuses on the mind-body connection as a major part of it, is The Diet Solution Program.
Meanwhile, enjoy your summer, and Bon Voyage!
