FOR OPTIMAL RESULTS, MAKE TIME FOR EXERCISE AND STRESS REDUCTION
Why must you reduce stress? Do you have a lot of weight around your midsection? Blame stress. Stress causes your body to secrete a hormone called cortisol, which spikes your appetite and causes you to eat more. High cortisol and stress levels lead to fat accumulation in the midsection. If you’ve gained weight in this area, reduce your stress; otherwise, your weight loss results won’t be as dramatic as you want them to be.
Following are additional bodily changes that stress can cause.
How can you reduce stress? The answer is different for everyone. Some people find a new job or new friends because their old job and old friends caused them anxiety. Other people take up hobbies that relax them, like painting, singing, fishing, or camping. Maybe you can get a pet, or take a nap in a hammock in your backyard. Some people meditate or take medication.
Exercise is a universal solution, one that not only fosters weight loss but also promotes stress reduction. Because of this, it’s the second thing you must incorporate into your new, healthy lifestyle. Earlier, when I talked about calories, I mentioned that 3,500 calories burned equals one pound of body fat lost. Keep this equation in mind when you plan your fitness routine.
Must you go to the gym three times a day to lose weight? No! Just going for a walk will help you lose pounds and reduce stress. A mile-long walk burns about 50 calories. If you have enough ambition to jog or run for a mile, you’ll burn 100 calories—double the amount you’d burn by walking! If you can’t find time to exercise because of your busy schedule, incorporate exercise into your everyday activities. Do squats in the shower or while brushing your teeth. Lift hand weights when you take part in a conference call at your desk. Park your car farther away from your office, or, better yet, ride a bike to work. Not only will you save gas, you’ll become fit, reduce your stress levels, and take weight off your midsection!
Busy caring for children? Don’t think you have time to exercise? Get the kids to exercise with you! YouTube is full of videos that you can use to turn your living room into a gym. Your kids will love that you are dancing around with them. Maybe they’ll get so much exercise they’ll fall asleep at bedtime like they should, instead of keeping you up late—a win/win!
Other ways to incorporate exercise into your daily routine include running on a treadmill or riding an exercise bike while watching television. You can also go to the gym during your lunch hour or take the stairs instead of riding an elevator.
Before starting any exercise plan take your current health into consideration. Go to the doctor for a physical. You might have heart problems that you’ll need to keep in mind during your workouts, or you might require a gradual exercise plan so that you don’t injure your muscles and joints.
Different types of exercises do different things. Aerobic, or cardio, exercises get your blood pumping and oxygen circulating. Walking, jogging, and stair- stepping are all great forms of aerobic exercise. Another form of exercise, anaerobic, is short in duration and high in intensity. Anaerobic exercises include body building, weight lifting, and jumping. Anaerobic exercise builds endurance and stamina, and also improves strength and mobility, helping you complete cardio exercises without injury.
Stretching is extremely important. Programs like yoga and Pilates improve the range of motion in your muscles and joints. They also boost your flexibility and are great stress reducers. The stronger your core and muscles, the more efficiently your body can lose weight!
Do you need encouragement to exercise? Work out with a friend, your spouse, or your kids, or join a fitness class or group. Sharing your goals and your successes with other people will make the task of working out more fun and will encourage you to stick with your plan!