November 17, 2015
Eating clean, working out, but STILL can’t lose weight? Here’s why…
You eat well and exercise, but can’t lose weight?
There are 2 possible reasons:
1. You’re not being true to yourself. Write down what you’re eating for a whole week THEN tell me if you’re not sneaking in tiny cookies at night that “don’t count.”
2. Ok, you probably have a valid point.
Because I’ve been there and many people have too.
Logically, you would think, the more you work out, the better you eat, the more weight you lose no matter what right? Apparently no. There’s another factor.
I know. It’s frustrating. So let me explain why this happens and what you can do about it. WHY STRESS MAKES YOU FAT When your brain detects the presence of a threat, no matter if it is a bad grade on a test, a big credit card bill you can’t pay, or a huge grizzly bear running at you: 1. You get a burst of adrenaline, which taps into your stored energy so you can fight or flee. 2. At the same time, you get a surge of cortisol, which tells your body to replenish that energy. In the short run, adrenaline makes you feel less hungry as your blood flows away from the internal organs and to your larger muscles to prepare for the fight or flee scenario. However, once the effects of adrenaline become weaker, cortisol, which is known as the “stress hormone,” lingers and signals your body to replenish your food supply! Our ancestors used to actually fight off wild animals and had to run away from predators which used up a bunch of energy. But now…we stress out over emails and mean social media comments while sitting at our desk. So…this can make you hungry…very hungry as your body keeps on producing more cortisol, which increases stress and well, it turns into a bad cycle if you don’t put an end to it. University of Pennsylvania actually conducted a research study that showed that in times of stress, you are scientifically proven to reach for fatty foods not healthy food! It’s not just in your head. Get this… Lab rats that were “stressed” by exposure to the scent of a predator lead the mice to eat more high-fat food pellets, when given the choice of eating these instead of normal pellets. THINGS YOU CAN DO TO RELIEVE STRESS1. Stop strict dieting. Research shows that if you keep dieting, your cortisol levels can rise as much as 18%. And, when your cortisol levels spike, your blood sugar goes nuts too – first rising, then crashing low. This makes you “hangry”!2. Sleep. Your body thinks that sleep deprivation as a huge stressor. The University of Chicago conducted a research study found that if you get roughy 6½ hours of sleep each night, this can increase cortisol, appetite, and weight! So, try to get between 7-9 hours! In another study, appetite—especially for sweet and salty things—increased by 23% in people who were sleep deprived! 3. Exercise. You know this! Working out actually reduces cortisol and triggers the release of chemicals that will improve your mood. Your body releases endorphins that make you feel better naturally! And obviously, weight training exercises will help build muscle which in turn increases your metabolism!4. Write in a Journal. Writing down how you feel – your experiences, your reactions, your goals, your fails – it keep you honest and your mind clear, without any judgement! This is a great way to detoxify your thoughts. You can also write down what you’re eating as a way of keeping yourself accountable. Below is the Blogilates 12 week Fit Journal which is designed for EXACTLY that!
(Oh and remember…the much anticipated Fit Planner 2016 comes out on December 6th! Mark your calendars!)5. Find Rewarding Activities Unrelated to Food. Going for a nice walk, reading a book, going shopping, getting a massage, or making time for friends…these are all things that are fun and un-related to food. Too often we celebrate by going out to eat, but lots of times that involves drinking, snacking mindlessly, and overeating. What you want to do is find a way to unwind that does not involve food! For me…it’s a no brainer…MASSAGES!! I personally try to get massages every Friday as a way to meditate. For me, it is difficult to sit down and silence my brain. I’m either awake or I’m asleep. So one of the ways I’ve discovered how to TRULY relax while being awake in a state of PURE BLISS is by getting a massage. I actually budget out to get a massage for my HEALTH much like how I budget my money for a gym membership or healthy food. And guess what…I actually have a super high pain tolerance so when I go I ALWAYS ask for ELBOW ONLY!!! Like go as hard as you can and make me suffer! So guys, these are all sorts of ways you can reduce your stress, reset your body, and start letting your body function properly again so that you can lose weight! Love you so much and be sure to take some time to let go and relax! Comment below and tell me what may be stressing out you out.