Healthy Weight Loss Part 2 - Energy & Stress

Energy levels and stress can be significant obstacles in any weight loss program. Unfortunately, we often find ourselves in a situation where we have little energy and way too much stress - which I'm betting is the opposite of where most of us want to be. With low energy levels and elevated stress, it's hard to want to exercise and burn calories. It's also easier to make a misstep and fall off our healthy diet plan. That's the sad nature of stress when it comes to a weight loss plan.

Stress is a lifestyle in this country. The stress response was a pretty good thing for our ancestors - it kept them alive - running from things that wanted to eat them for lunch. But in the present day, we feel the stress response when we are stuck in our cars; when we have a bill that throws off our budget; when our kids miss the bus. The issue is that the response that made our ancestors run for their lives is the same biochemical response we have when we are stuck in traffic. Hormones are released that give us the strength and ability to fight or flee the things that stress us. Adrenaline (also called epinephrine) provides instant energy - and it decreases our appetite at first, but that doesn't last very long. Cortisol, which is also released during the stress response, is designed to help us replace the energy we lost after the stress is gone. And it likes to hang out in our bodies for a while. Constant stress means cortisol remains elevated. This results in an increased appetite and a constant feeling of hunger. Let me put it this way: your brain and your endocrine system don't know that you didn't run for your life after you were stuck in traffic for 45 minutes. They just know you are stressed, and they are still going to respond with the chemical signals to refill your nutritional engine - and that is going to make you feel hungry.

So what do we do?

1. I'm going to say that evil word - EXERCISE. Exercise is the best way to relieve stress. I know; I know...you don't have the energy to exercise. I'll get to that, but first let me just plant that word in your head - "exercise". It makes perfect sense that exercise would help relieve stress. When you're stressed, don't you have this overwhelming urge to move? To just move something? Your hands; your arms - whatever - that is supposed to happen. Remember? Fight or Flight. Yes, exercise will burn calories, but it will also release biochemicals that can counter the negative effects of those stress hormones. You don't have to work out for 2 hours a day to reap the benefits of exercise. It could be just 20 minutes a day. You can find 20 minutes. (I shoveled by driveway today for 30 minutes - exercise accomplished.)
2. Take adaptogens or a blend of them. Adaptogens are incredible plants (or fungi) that modulate our stress response. They help our brains and bodies deal with stress. Remember when I said that our brains and bodies don't know we didn't run for our lives? Well, adaptogens help our brains realize that we didn't run for our lives and they adjust hormonal output accordingly. Taking adaptogens, such as Rhodiola rosea, Panax ginseng, and Cordyceps sinensis daily can help to normalize cortisol levels; boost immune system function; improve sleep quality, and oh yeah - they give you energy! The stamina and endurance kind of energy. The "I can get up and walk for 20 minutes" kind of energy. The "I don't need to go to Starbucks" kind of energy. Adaptogens aren't stimulants, so they don't push your central nervous system beyond its limits. They don't cause a crash. They help you maintain your energy levels throughout the day and give a good sense of well-being.
3. Get a good night's sleep. Sleep is so important to stress-control. A lack of sleep will elevate your cortisol levels. Can't get a good night's sleep? Adaptogens will help with that.
4. Relax. Make time to relax. Doesn't matter what it is - whatever makes you feel calm. Devote that time to yourself. Every day.

Realistic Weight Loss and Weight Management - Part 1

Weight loss and weight management are struggles for millions of Americans. We are inundated with images in print, commercials, billboards, emails and pop-up ads on the next latest and greatest weight loss miracle. The simple fact is that there is no miracle. There is no magic bullet, magic pill, magic shake, magic whatever that will “melt” off pounds of fat and keep them off. First and foremost, the goal of weight loss should be about health. We are all aware of the dangers of being overweight – higher risk of poor heart health; higher risk of diabetes, cancer; and on and on. We need to realize and accept that people come in all shapes and body types. Not all of us are meant to be stick-thin. Some of us are meant to have curves; some of us are meant to be more muscular. We need to work within our own unique frames to achieve a realistic healthy weight. Healthy weight loss and healthy weight management takes work – it takes a lifestyle change. A healthy, balanced diet, exercise and stress management are the keys to maintaining a healthy weight.

Eating healthy doesn’t necessarily mean completely overhauling your diet in one day. For any diet change to be successful, it needs to be realistic. The ultimate positive impact comes only if you can commit to the changes. It’s ok if you make changes to your diet gradually, over time. But before you should make any changes, you should know what you need to change. You need to know where to start. So many of us lead incredibly busy, stressful lives and some of us honestly don’t know what we put into our bodies in a single day. We’re in a hurry. We grab whatever we can and wolf it down. Jot down everything you eat and everything you drink for 4 or 5 days. Be honest with yourself. If you run to Starbucks three times in one day, write it down. Somewhere in those days, you will find something you can and should change. I gave that Starbucks example because I’ve done that. I love me some Starbucks! My goal for the month of January is to not completely eliminate my grande vanilla latte ritual, but to reduce to once a week. That will save me (dare I say?) 1500 calories per week. 1500 calories!!! That’s an entire day’s worth of calories from one simple change!

OK. So you know where you can start, but where to go from there? There are many, many well-balanced diet guides out there, and I’m not here to endorse or recommend just one of them. But here’s what I will tell you:

1. Stay away from fast food and processed foods as much as you can. Eliminate the junk! There is nothing nutritious about these types of foods and they don’t belong in anyone’s diet.

2. Do not starve yourself. Eating 500 calories a day is not only incredibly unhealthy, it will likely lead to your body consuming its own muscle tissue, which will lead to WEIGHT GAIN in the end.

3. Eat fresh fruits and veggies. Incorporating fresh fruits and vegetables into your daily diet is important for many reasons. They are nutrient-dense foods. This means that they pack a ton of nutrition in a very small calorie package. That 5 oz tub of spring mix in the store – that’s ONE SERVING! They are a good source of fiber – which helps keep you feeling full.

4. Trade refined grains for whole grains. Whole grains offer more complete nutrition and added fiber. They also have a lower impact on blood sugar levels.

5. Eat fat –the right fat. Don’t be fat phobic. Our bodies need fat. You just need to eat the right kind of fat, such as the omega-3 fats found in cold water fish and the type of saturated fats found in coconuts. I’m not saying you should start cooking in lard, but don’t avoid high-fat foods simply because they are high in fat.

Weight loss and weight management has been and always will be more about what you put into your body. You must use more calories during the day than what you put in. It will be easier for you to cut calories if your daily diet focuses on fresh fruits, vegetables and whole grains – as these foods are nutrient-dense and low in calories. This allows you to eat a bigger portion of them without adding a tremendous amount to your overall daily calorie intake.