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Sustainable stress bursting and weight-loss strategies
Women are under more stress than ever before. We juggle work, relationships, and family life like never before.
From tech entrepreneurs to artists to small business owners, women are taking on bigger roles in society.
But with greater responsibility comes greater challenges, especially when it comes to staying healthy and fit while working hard to succeed at home and work simultaneously.
However, there is hope! With some smart strategies for sustainable weight loss and stress relief, you can have your cake (literally) and eat it too.
Unlike crash diets and weight loss strategies like starvation, deprivation, and fasting (which often leave women with weak bones and low energy levels), sustainable healthy stress bursting techniques can encourage weight loss through mindful eating and more effective metabolism.
The trick is to reduce your stress levels while at the same time avoiding harmful weight-loss strategies.
This article will provide some advice on how you can do this without sacrificing too much of your valuable time or health.
Tips for healthy sustainable stress bursting and weight-loss strategies
I'll give these tips with the mnemonics that I came up with - DROP and RISE. It can be a useful one to keep in mind when you’re trying to lose weight in the most healthy and sustainable way.
The DROP aspects deal with the nourishment and hydration needed for optimal living.
For example, if you feel stressed and want to eat a whole bag of chips in one sitting, remember DROP.
Take a deep breath instead and re-focus your thoughts on healthy foods that won’t leave you feeling guilty after eating too much.
RISE is all about increasing certain activities that will help relieve stress, burn calories, and promote weight loss.
For example, take a break from your desk to perform some squats or lunges. This will boost your circulation and release hormones that promote weight loss.
As mentioned earlier, DROP focuses on nourishment and hydration. It stands for:
D is for Drink:
Drink plenty of water throughout the day. Aim for at least 8 glasses per day to get you through your stressful workday without turning to sugary or acidic drinks like sodas or coffee (which can dry out your insides).
There is a connection between staying hydrated and keeping your weight down. When you're dehydrated, your metabolism decreases as well as the liver's ability to burn fat.
R is for Remove (processed foods):
Processed food is high in fat and sugar which makes you hungrier, even after a large meal.
It can also damage your liver and has been linked to fast food-related obesity. In terms of stress relief, processed food can make you feel tired and sluggish after a meal.
It is best to avoid potato chips and other common snack foods in order to keep your weight down and energy up.
O is for Organise:
When you're under stress, it can be difficult to make healthy food choices.
Make a plan ahead of time and write the list of ingredients for each dish before going grocery shopping.
This way your brain will know what you’re planning on making and won't be tricked by specific dishes (like desserts) that you want but shouldn’t make under stress.
P is for Prepare:
If you're the kind of person who needs to always be busy, learn to prepare meals ahead of time so that when it's time for dinner, your hard work is already done.
Invest in a crockpot or roasting pan to make cooking easier and more efficient.) You will find out that preparing your meals for the week is not just an excellent stress bursting technique, but also a great way to save time!
The RISE aspects deal with increasing activities that will help you relieve stress, burn calories, and promote weight loss. It stands for:
R is for Relief (relaxation techniques like meditation):
Meditation is an excellent way to reduce stress and increase serotonin levels in the brain.
Serotonin helps regulate moods, sleeping patterns, appetite, and memory, making it easier for your mind to remember what healthy weight loss strategies are beneficial (like staying hydrated) and which ones will make you feel tired (like eating unhealthy foods).
This is best done in the morning because cortisol levels are highest at this time of day.
Pilates and running (or any other high-intensity cardio) can also increase serotonin levels.
I is for Increase (things that boost metabolism):
This is where the weight loss comes in! High-intensity workouts will increase your metabolism and make it easier for you to burn calories.
In terms of stress relief, this activity will charge up your batteries and give you a renewed energy to take on the day.
S is for Sleep:
this is important to living a healthy lifestyle and it doesn't mean sleeping for 8 hours.
When you sleep, your cells regenerate and repair themselves so that they can be fresh for the next day's stressors.
Some studies have shown that if you don't get enough sleep (around 7-8 hours), you're more likely to overeat and gain weight.
E is for Experiment (try new techniques):
Don't be afraid to experiment with different strategies. More often than not when it comes to weight loss, what works for one person isn't going to work for you.
Do you know why? Because everyone is different and has different stress levels and metabolisms.
So be open-minded and try different stress-busting techniques to find out what makes you feel better.
There's no such thing as a one-size-fits-all approach, so the more you experiment the closer to your goal you'll get! I'll add a caveat here - Just because I said experiment, doesn't mean "do it until you hate it!"
If something doesn't feel right, stop. and also don't try something too risky without knowing how it will affect you physically and mentally.
Everyone will have their own preferences, so try the ones that work for you and make you feel good! Just don’t give up too soon or you'll never know if these techniques are right for you.
Why try the DROP & RISE approach?
The main aim of DROP and RISE is to find ways to relieve stress without completely ruining your diet or health in the process!
This should help you remain sane and healthy as you attempt to balance your work, relationships, and health.
With DROP and RISE, you'll be able to:
- Relieve stress by using nature breathing techniques (without having a breakdown)
- Burn calories and build muscle (not break them down with high-intensity workouts)
- Sleep soundly and wake up feeling refreshed (rather than groggy and overweight)
So even if you're not starving yourself, but still trying to lose weight, this is the way of life for you!
Examples of techniques that follow the DROP & RISE approach
Diaphragmatic or belly breathing - This can be done anywhere and anytime.
It will help reduce your heart rate, stress levels, lower blood pressure, and lower cortisol levels (stress hormone).
Some studies also show that it helps you lose weight by stimulating your parasympathetic nervous system.
There are many meditations and relaxation apps available for free downloads on most smartphones, which can help promote deep breathing, reduce stress, and even train your brain to feel calmer.
This technique ensures that you only eat when you're hungry and stop when you've had enough.
It also involves savouring your food so that your taste buds can fully appreciate the deliciousness of healthy food!
Actively seeking out ways to relieve stress will help you live a healthy lifestyle, despite having a busy schedule.
Whether it’s exercising, sleeping well, seeking out healthy foods, or doing all of the above, these strategies will make a world of difference!
In terms of the most effective weight loss strategies for women, it’s important to remember that slow and steady wins this race.
Avoid obsessing over your weight or spending hours on the treadmill every day!
Instead, look for small ways you can increase your daily activity levels. For example, park further away from places so you have to walk more.
Skip the elevator in favour of the stairs. When you’re cooking a meal at home, make an effort to do some quick squats or lunges while you wait for it to cook.
You can even add weights to your grocery bags or purse if you’re going shopping!
The main goal is to find ways to sneak in little bursts of exercise during your daily activities-it shouldn’t feel like a chore!
This way you can stay healthy and active without completely ruining your life with stricter dieting or more time-consuming forms of exercise.
Tools you can use to manage stress and track your weight
There are a number of tools you can use to help you lose weight without sacrificing too much of your personal time. Here are a few great options:
There are many dieting apps available for free download on most smartphones, which reduce the time it takes to plan meals and track your weight. It may not be the healthiest option, but it can definitely help if you’re busy!
Weight tracking apps:
This one is simple but effective. You download the app onto your phone and set a goal for how much you want to lose.
Every time you weigh yourself, simply input the numbers into the app. It’ll then show you how much weight you still have to lose in order to achieve your goals!
Calorie counting apps:
These are similar to the weight tracking apps, but they also allow you to track what kind of calories and macronutrients (carbs, proteins and fats) you’re eating each day.
As long as you’re eating healthy foods, this can help ensure that your diet doesn’t veer too far off track!
With so many options available, it can be tough to pick just one. However, they are great for staying healthy while on the go!
You can find ones that work with your personal fitness routine and provide you with new workout exercises to try out.
There are ones that’ll help you plan out meals and even track the time you spend on different workouts.
If you want some more variety in your workouts or if you prefer to follow along with a video, there are countless options available online.
You can even find yoga and meditation videos to practice in the comfort of your own home!
This may seem like a frivolous purchase, but investing in some workout clothes can encourage you to take up a new fitness routine.
Not only will it be easier to work out if you have the proper gear, but you’ll feel great knowing you look great!
A new gadget on the market is a sleep monitor that tracks your average sleeping patterns and suggests ways to improve them.
It can also help you adjust to a new sleep routine if needed!
In conclusion working through your stress and maintaining a healthy weight requires a well-rounded, sustainable approach to creating a lifestyle you can enjoy.
This means finding ways to stay active in small bursts throughout the day and finding new ways to work out at home!
There are also great tools that can help you track your progress and schedule workouts for each week. When combined, these strategies will help you stay happy, healthy and strong!
What will you get here? You will…
- Learn about the various types of stress and how it impacts you
- Discover strategies for managing pressure in a healthy way, including techniques that are sustainable over the long term
- Find out what happens when you don't take care of your goals.
- How you can use your stress level to make better decisions about what you eat
- How our resources can help you with Managing emotions and thoughts that lead to overeating, including tips for overcoming food cravings, finding ways to improve sleep patterns, relaxing when it's time to unwind, and keeping your stress level low
Exclusive articles from experts in various wellness fields such as mindfulness meditation, pilates, nutrition and more…
I will take you through what I can offer for women who want to make lifestyle changes or if they feel like there has been a huge gap between what they envisioned for themselves and what is happening in their lives.
Using my experience as a Functional Nutrition Counsellor, Certified Health Coach, Certified Life Coach, I'll support you in your journey to a healthier, more fulfilled life.
- Sold on Wellness aims to help female entrepreneurs address the stressors around them and overcome any body issues (i.e. weight, sleep, mindset) to create a sustainable and happy life for themselves. We will explore what it means to be stress-free and find a balance between work, family and personal life.
- To provide a supportive community where you can find wellness tips, strategies for change, information on sustainable lifestyle modifications, and support your stress & weight management goals.
Get rid of the stress in your life.
Become more productive feel better and have more energy so you can enjoy your life.
Live a happier, healthier life.
Begin to feel less overwhelmed and more in control of your time and create a healthy balance between work, family, and self.
Lose weight without feeling deprived or hungry
Feel less guilt about food because you're eating healthy foods and not overeating, you won't be as stressed out as a result of being overweight
Optimised Self Care Practices
Integrate healthy, positive self-care practices into your everyday life can help prevent burnout and make it easier to get back on track when you do feel stressed or overwhelmed.
Are you ready to kick stress off?
I know it’s hard to keep up with everything that comes with running your own business: answering emails, finishing projects, keeping up with product orders, and constantly juggling deadlines… but there are things you can do to help yourself thrive in the midst of all this craziness.
In life and business, everything happens in a cycle- success builds momentum which leads back to more success, but sometimes the circumstances can become too much for us to handle. This is where a health coach like me steps in. Elevating your lifestyle modifications so you can go on living and enjoying life with ease while building your dreams, that's what we're all about!
I know how tough it feels living in an overstimulated world without ever feeling at peace and my goal is to ease the journey a little bit by providing women entrepreneurs like you fun ways to combine fitness, nutrition, coaching services with awesome personalisation.
I have helped clients with day-to-day decision making in order to find the balance they need between work/life so that their bodies can enjoy the success as well and here on my blog, I share much more.
My approach doesn't prescribe generic lifestyle changes because the only one size that fits all in our practice is your unique needs.
I've learned how to balance life and work with my two young children. I'm happy to share the essentials of maintaining a healthy lifestyle while being a busy parent.
I believe we are Spirit beings, we live in a body, and we possess a soul...whether our spiritual life is high or low, it always impacts the way we feel. If you identify with this wavelength, please explore the faith posts here.
Welcome to Sold On Wellness, I'm looking forward to working with you to achieve the success you deserve.