7 Ways To Beat Stress Fat

Anxiety is a powerful trigger for weight gain. Here's how to stop it—fast.

Stress fat 101

For most of us, stress is a fact of life. Unfortunately, research reveals that it's also a fact of fat. "Even if you usually eat well and exercise, chronic high stress can prevent you from losing weight—or even add pounds," says Pamela Peeke, MD, author of Body for Life for Women.

Here's what happens: Your body responds to all stress in exactly the same way. So every time you have a stressful day, your brain instructs your cells to release potent hormones. You get a burst of adrenaline, which taps stored energy so you can fight or flee. At the same time, you get a surge of cortisol, which tells your body to replenish that energy even though you haven't used very many calories. This can make you hungry...very hungry. And your body keeps on pumping out that cortisol as long as the stress continues. 

But few of us reach for carrots in these situations. "Instead, we crave sweet, salty, and high-fat foods because they stimulate the brain to release pleasure chemicals that reduce tension," explains Elissa Epel, PhD, a researcher on stress eating at the University of California, San Francisco. This soothing effect becomes addicting, so every time you're anxious, you want fattening foods.

With your adrenal glands pumping out cortisol, production of the muscle-building hormone testosterone slows down. "Over time, this drop causes a decrease in your muscle mass, so you burn fewer calories," explains Shawn Talbott, PhD, author of The Cortisol Connection. "This occurs naturally as you age, but high cortisol levels accelerate the process." Cortisol also encourages your body to store fat—especially visceral fat, which is particularly dangerous because it surrounds vital organs and releases fatty acids into your blood, raising cholesterol and insulin levels and paving the way for heart disease and diabetes.

Obviously, getting rid of all anxiety isn't an option. But by taking these 7 steps to beat stress, you can get your cortisol levels and your weight under control—and improve your health.

1. Drop and do 10.

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1. Drop and do 10.

That's right, power out some push-ups. "Moving your muscles is an effective, instant stress reliever. It actually fools your body into thinking you're escaping the source of your stress," says Talbott. "Exercise makes your blood circulate more quickly, transporting the cortisol to your kidneys and flushing it out of your system." But if push-ups aren't practical, just flexing your hands or calf muscles will help move cortisol along, he says. Even taking a stroll on your lunch break is beneficial. In one study, Talbott found that 18 minutes of walking 3 times per week can quickly lower the hormone's levels by 15%.

2. Go slowly at meals.

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2. Go slowly at meals.

Under stress, we tend to scarf down even healthy food. In fact, research has linked this behavior to bigger portions and more belly fat. But Epel hypothesizes that slowing down, savoring each bite, and paying attention to feelings of fullness may lower cortisol levels along with decreasing the amount of food you eat, thereby shifting the distribution of fat away from the belly.

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3. Stop strict dieting.

It's ironic, but research shows that constant dieting can make cortisol levels rise as much as 18%. In addition, when your cortisol levels spike, your blood sugar goes haywire, first rising, then plummeting. This makes you cranky and (you guessed it) ravenous. When your brain is deprived of sugar—its main fuel—self-control takes a nosedive, and your willpower doesn't stand a chance. 

4. Give in to cravings‚ a little.

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4. Give in to cravings‚ a little.

When stress drives you toward something sweet or salty, it's okay to yield a little. "It's much better to indulge in a small way and cut off your cortisol response before it gets out of control," says Epel. "Have a piece of chocolate. You will feel better. Just stop at one." If you have trouble restraining yourself, take precautions so you won't binge. Buy a single cookie when you're out instead of keeping a box at home; or keep them in the freezer so you have to wait for one to defrost.

Article Source: http://www.prevention.com/weight-loss/weight-loss-tips/how-to-prevent-weight-gain-due-to-stress-and-anxiety