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Confirmed: 2 Glasses of Wine Before Bed Helps You Lose Weight

Good news for anyone that prefers Cabernet over cardio. Drinking two glasses of wine before bed could actually be the magic pill that helps you lose weight, according to two recent studies from Washington State University and Harvard Medical School.

Here’s why: Apparently, there’s a polyphenol called resveratrol in red wine that transforms “white fat” into “beige fat” (aka a version that’s much easier to burn off), says researchers at WSU. Even crazier, the Harvard study, which looked at 20,000 women over the course of 13 years, determined that those who drank two glasses of wine daily were 70 percent less likely to be overweight. Whoa.

OK, so what’s the significance of night wine, you ask? Yet another study found that resveratrol also helps suppress your appetite, which means that after a glass or two of red, you’re much less likely to raid the fridge for a late-night snack. (We’re assuming you’ll also sleep like a baby.)
Not inclined to keep a bottle of Merlot on your nightstand? Other major sources of resveratrol include blueberries, strawberries and (obviously) grapes. Cheers to that.

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Confirmed: 2 Glasses of Wine Before Bed Helps You Lose Weight

Good news for anyone that prefers Cabernet over cardio. Drinking two glasses of wine before bed could actually be the magic pill that helps you lose weight, according to two recent studies from Washington State University and Harvard Medical School.

Here’s why: Apparently, there’s a polyphenol called resveratrol in red wine that transforms “white fat” into “beige fat” (aka a version that’s much easier to burn off), says researchers at WSU. Even crazier, the Harvard study, which looked at 20,000 women over the course of 13 years, determined that those who drank two glasses of wine daily were 70 percent less likely to be overweight. Whoa.

OK, so what’s the significance of night wine, you ask? Yet another study found that resveratrol also helps suppress your appetite, which means that after a glass or two of red, you’re much less likely to raid the fridge for a late-night snack. (We’re assuming you’ll also sleep like a baby.)
Not inclined to keep a bottle of Merlot on your nightstand? Other major sources of resveratrol include blueberries, strawberries and (obviously) grapes. Cheers to that.

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20-Year Old Reveals Amazing Weight Loss Transformation After Giving Up Chicken Nuggets

Every looked at your mum’s body and thought, ‘I want to look like that?’ Being a 24-year-old man, it’s never crossed my mind, but the same can’t be said for 20-year-old Bradley McManus. When his mum Angela, 48, lost a stone and a half after ditching chicken nuggets and hitting the gym, the then 18-year-old Bradley decided to follow suit.

Taking a leaf out of his mum’s book, Bradley managed to drop a stone and a half after he transformed his diet and started working out. Previously weighing in at 13 stone, the Newcastle teenager is now the proud owner of a svelte figure and a six-pack most men would kill for (myself included).

Angela used to be the sort of parent who supplied her family a steady stream of dirty ready meals and fast food, but after becoming insecure about her bulging waistline, she decided to make a change.

She said: “A few years ago, I’d pick up whatever processed junk was cheap in the supermarket.
“My sons lived off chicken nuggets and chips and a standard meal for me was something like a frozen chicken kiev.
“I did what I thought would be cheapest and easiest without considering other options.
“The biggest trigger for me was when I went snowboarding with my family and my son and I couldn’t enjoy the experience because we were so out of puff.
“It spoiled the holiday and left me feeling terrible.
“The nearer I got to 50, the more pressing the change felt.

“Since adapting my diet, I feel so much better and my bank balance is looking healthier, too.”
Like most people who feel bad about their body, the change came after a particularly indulgent Christmas back in 2013. Signing up with a personal trainer, Angela also discovered online health retailer MuscleFood.com and started buying fresh meat and vegetables rather than her usual processed food. She admits it was a “huge struggle” at first, but now she’s feeling better than ever.

“It was once I overhauled my diet that my life really turned around.

“The offering of similar products to my old diet made it an easy enough change to make, as I wasn’t stuck cooking different meals for my sons.

“I swapped our breaded chicken for Dragonfire Chicken and Hache Steaks and replaced my usual snack of crisps with celery sticks and almond butter.

“Gone are the days of skipping breakfast, now I stock up on spinach and poached eggs to give myself the healthiest start to the day.”

Before she got on the healthy train Angela had an unhealthy 33.3 per cent body fat; now though she’s managed to drop that to 22.3 per cent – and she looks so much better for it. Seeing his mum make such a positive change, Bradley picked up the baton and decided to get in shape too.

Angela explained: “Bradley had been chubby since school, avoiding exercise except for football and eating starchy school dinners.
“Once I saw the changes in my life, I encouraged him to give a personal trainer a go and eat healthily.

“He’s seen a huge change in his life and the two of us support each other, not allowing ourselves to make the excuses that stopped us from good health previously.

“It feels so great to have improved my son’s life as well as my own. A few years ago, I could only imagine feeling and looking the way that I do now, so it’s fantastic to achieve what I have.” However, let’s hope Bradley doesn’t get too carried away like this fellow bodybuilder does…

Looking Bradley and Angela now, it really is an excellent advert for healthy eating and a good exercise regime. Sadly though I love chicken nuggets so I’m going to stay chubby forever. Willpower of a snail right here.

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Exercise may cause physiological changes that help us conserve energy

The most intriguing theories about why exercise isn’t great for weight loss describe changes in how our bodies regulate energy after exercise.
Researchers have discovered a phenomenon called “metabolic compensation.”

“The more you stress your body, we think there are changes physiologically — compensatory mechanisms that change given the level of exercise you’re pushing yourself at,” said Loyola University exercise physiologist Lara Dugas. In other words, our bodies may actively fight our efforts to lose weight.

This effect has been well documented, though it may not be the same for everyone.

For one fascinating study, published in the journal Obesity Research in 1994, researchers subjected seven pairs of sedentary young identical twins to a 93-day period of intense exercise. For two hours a day, nearly every day, they’d hit a stationary bike.

The twins were also housed as in-patients in a research lab under 24-hour supervision and fed by watchful nutritionists who measured their every calorie to make sure their energy intake remained constant.

Despite going from being mostly sedentary to spending a couple of hours exercising almost every day, the participants only lost about 11 pounds on average, ranging from as little as 2 pounds to just over 17 pounds, almost all due to fat loss. The participants also burned 22 percent fewer calories through exercise than the researchers calculated prior to the study starting.

By way of explanation, the researchers wrote that either subjects’ basal metabolic rates slowed down or they were expending less energy outside of their two-hour daily exercise block.

Dugas called this phenomenon “part of a survival mechanism”: The body could be conserving energy to try to hang on to stored fat for future energy needs. Again, researchers don’t yet know why this happens, and how long the effects persist in people.

“We know with confidence that some metabolic adaptions occur under some circumstances,” said David Allison, “and we know with confidence some behavioral compensations occur under some circumstances. We don’t know how much compensation occurs, under which circumstances, and for whom.”

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Here’s Your Running For Weight Loss 5K
Training Plan

Know how to knock out two big goals with one stone? Run your first 5K! Losing a few extra pounds and toeing the line at your first road race are two popular goals that can be accomplished together in the first few months of 2016. With a little discipline, and this training plan, you too can call yourself a 5Ker and show up on race day a little lighter.

Running tops the list as the best calorie-burning aerobic activity. It gives the most bang for your buck compared to other aerobic pursuits. You’ll also see your energy levels increase and your muscles become stronger and more defined. More energy and added muscle equates to a nice metabolism boost, even when you are sitting on your butt.
8-Week 5K Training Plan

This eight-week plan assumes you are comfortable walking at least 30 minutes at a stretch. A foundation of two or more weeks of consistent walking, prior to starting, is recommended.

The training plan builds your endurance in a run/walk fashion to ensure you’ll be able to cover the 3.1-mile distance on race day. If running longer stretches, like a full mile, scares you a bit, don’t worry!

The plan allows for as much walking as needed to let you personalize how you increase your endurance. So, lace up your kicks and set your sights on becoming a lean, mean 5K running machine.
*All run segments may be accomplished using a walk/run strategy.

Week 1
Monday: 1-mile W, 1-mile R*
Tuesday: Off or XT
Wednesday: 1-mile W, 1-mile R
Thursday: Off or XT
Friday: 1-mile W, 1-mile R
Saturday: 1/2-mile W, 1 1/2-mile R
Sunday: Off

Week 2
Monday: 1-mile W, 1-mile R
Tuesday: Off or XT
Wednesday: 1/2-mile W, 1 1/2-mile R
Thursday: Off or XT
Friday: 1-mile W, 1-mile R
Saturday: 1/2-mile W, 1 1/2-mile R
Sunday: Off

Week 3
Monday: 1/2-mile W, 1 1/2-mile R
Tuesday: Off or XT
Wednesday: 1-mile W, 1 1/2-mile R
Thursday: Off or XT
Friday: 1/2-mile W, 1 1/2-mile R
Saturday: 1/2-mile W, 2-mile R
Sunday: Off

Week 4
Monday: 1-mile W, 1 1/2-mile R
Tuesday: Off or XT
Wednesday: 1/2-mile W, 2-mile R
Thursday: Off or XT
Friday: 1-mile W, 1 1/2-mile R
Saturday: 1-mile W, 2-mile R
Sunday: Off

Week 5
Monday: 1/2-mile W, 2-mile R
Tuesday: Off or XT
Wednesday: 1-mile W, 2-mile R
Thursday: Off or XT
Friday: 1/2-mile W, 2-mile R
Saturday: 1/2-mile W, 2 1/2-mile R
Sunday: Off

Week 6
Monday: 1-mile W, 2-mile R
Tuesday: Off or XT
Wednesday: 1/2-mile W, 2 1/2-mile R
Thursday: Off or XT
Friday: 1-mile W, 2-mile R
Saturday: 3-mile R
Sunday: Off
Week 7
Monday: 1/2-mile W, 2 1/2-mile R*
Tuesday: Off or XT
Wednesday: 3-mile R
Thursday: Off or XT
Friday: 1/2-mile W, 2 1/2-mile R
Saturday: 3-mile R
Sunday: Off
Week 8
Monday: 3-mile R
Tuesday: Off or XT
Wednesday: 2-mile R
Thursday: Off
Friday: 1-mile R or off
Saturday: 5K RACE
Sunday: Wear your medal and t-shirt all day!

R (run): Run segments should feel relaxed. Try to maintain a fairly comfortable and sustainable pace. Breathing, while faster than when walking, shouldn’t be too labored. The right pace allows you to be able to hold a conversation with your running buddy.

Runs listed do not have to be completed as a nonstop run. You can slowly build your running endurance by using a run/walk strategy. Try this weekly strategy for the run segments if you can’t run non-stop.

Week 1: 1 min run + 2–4 min walk
Week 2: 2 min run + 2–4 min walk
Week 3: 3 min run + 1–3 min walk
Week 4: 4 min run + 1–3 min walk
Week 5: 6 min run + 1–2 min walk
Week 6: 8 min run + 1–2 min walk
Week 7: 10 min run + 1–2 min walk
Week 8: 10 min run + 1 min walk

W (walk): Any walk segments should be done at a brisk pace. Try to avoid slowing too much as calorie burn per hour diminishes with a more leisurely stroll.

Maintain a little spring in your step! The goal is to keep your heart rate up while giving your running muscles a break.
XT (cross-train): Two days a week, you have the option of adding a cross-training activity into the mix. Find a low- or non-impact activity to engage in for 30–60 minutes at an easy to moderate effort. Examples include walking, cycling, swimming or hopping on the elliptical.

This is also a good day to think about strength and flexibility. Consider incorporating yoga, Pilates or a barreclass.

Off: One day a week should be taken off to rest. As your body recovers from the week’s activities, it rebuilds stronger, to be ready for the next challenges. One day a week is a must, but you should add in additional rest days as needed. Listen to your body so you know when you should push and when you should recover.

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This is Sonakshi Sinha’s big weight loss secret
From chubby to lean, Sonakshi Sinha has left everyone in awe by dropping off a few kilos. Her current transformation has left many of her fans wondering how she did it, and how they could do the same for themselves.

The adorably awkward moment Sonakshi Sinha gave KJo an award 17 years ago
Well, the actor, who has been looking better than ever, finally decided to spill the beans in an interview with The Times of India.

“I just stopped eating junk,” she says, adding, “When I started shooting for Noor, I stopped working out because of the hectic schedule. So, I decided to approach food in a different way. I do gorge on my mom’s delicious food, but when it starts showing on the body, I stop.”

The actor, who had often been criticised by the media for her weight in the past, always had a snappy comeback for the press in her defense. So, her recent weight drop left us wondering, did the harsh criticism finally get to Sonakshi?
Not playing Pakistani journalist in Noor, Sonakshi Sinha says

Well, according to Sonakshi, negative criticism doesn’t affect her. “I block negative energy, I don’t assign importance to irrelevant opinion,” she says. “I was bullied in school for being an overweight teenager, but I remained proud of who I was.

When I entered the industry, I came down to 60 kilos from 90 because it’s a visual medium and looks do matter. Regardless of my weight, my debut film Dabangg was a huge hit. So, who is anyone to tell me how I should be?”
Whether she did it for herself or the media, the fact is Sonakshi looks stunning and we look forward to seeing her new look in her future endeavors.

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Exercise may cause physiological changes that help us conserve energy

The most intriguing theories about why exercise isn’t great for weight loss describe changes in how our bodies regulate energy after exercise.
Researchers have discovered a phenomenon called “metabolic compensation.”

“The more you stress your body, we think there are changes physiologically — compensatory mechanisms that change given the level of exercise you’re pushing yourself at,” said Loyola University exercise physiologist Lara Dugas. In other words, our bodies may actively fight our efforts to lose weight.

This effect has been well documented, though it may not be the same for everyone.

For one fascinating study, published in the journal Obesity Research in 1994, researchers subjected seven pairs of sedentary young identical twins to a 93-day period of intense exercise. For two hours a day, nearly every day, they’d hit a stationary bike.

The twins were also housed as in-patients in a research lab under 24-hour supervision and fed by watchful nutritionists who measured their every calorie to make sure their energy intake remained constant.

Despite going from being mostly sedentary to spending a couple of hours exercising almost every day, the participants only lost about 11 pounds on average, ranging from as little as 2 pounds to just over 17 pounds, almost all due to fat loss. The participants also burned 22 percent fewer calories through exercise than the researchers calculated prior to the study starting.

By way of explanation, the researchers wrote that either subjects’ basal metabolic rates slowed down or they were expending less energy outside of their two-hour daily exercise block.

Dugas called this phenomenon “part of a survival mechanism”: The body could be conserving energy to try to hang on to stored fat for future energy needs. Again, researchers don’t yet know why this happens, and how long the effects persist in people.

“We know with confidence that some metabolic adaptions occur under some circumstances,” said David Allison, “and we know with confidence some behavioral compensations occur under some circumstances. We don’t know how much compensation occurs, under which circumstances, and for whom.”

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Exercise alone is almost useless for weight loss

The benefits of exercise are real. And stories about people who have lost a tremendous amount of weight by hitting the treadmill abound. But the bulk of the evidence tells a less impressive story.

Consider this review of exercise intervention studies, published in 2001: It found that after 20 weeks, weight loss was less than expected, and that “the amount of exercise energy expenditure had no correlation with weight loss in these longer studies.”

To explore the effects of more exercise on weight, researchers have followed everybody from people training for marathons to sedentary young twins, and post-menopausal overweight and obese women who ramp up their physical activity through running, cycling, or personal training sessions.

Most people in these studies typically only lost a few pounds at best, even under highly controlled scenarios where their diets were kept constant.

Other meta-analyses, which looked at a bunch of exercise studies, have come to similarly lackluster conclusions about exercise for losing weight. This Cochrane Review of all the best-available evidence on exercise for weight loss found that physical activity alone led to only modest reductions. Ditto for another review published in 1999.

University of Alabama obesity researcher David Allison sums up the research this way: Adding physical activity has a very modest effect on weight loss — “a lesser effect than you’d mathematically predict,” he said.

We’ve long thought of weight loss in simple “calories in, calories out” terms. In a much-cited 1958 study, researcher Max Wishnofsky outlined a rule that many organizations — from the Mayo Clinic to Livestrong — still use to predict weight loss: A pound of human fat represents about 3,500 calories; therefore cutting 500 calories per day, through diet or physical activity, results in about a pound of weight loss per week. Similarly, adding 500 calories a day results in a weight gain of about the same.
Today, researchers view this rule as overly simplistic.

They now think of human energy balance as “a dynamic and adaptable system,” as one study describes. When you alter one component — cutting the number of calories you eat in a day to lose weight, doing more exercise than usual — this sets off a cascade of changes in the body that affect how many calories you use up, and in turn, your body weight.

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10 Kardashian Weight Loss Tips That Might Actually Work

Although none of the Kardashian women are certified weight-loss experts, they’ve collectively lost hundreds of pounds right before your eyes:
Take Kim, who lost the 60 pounds she gained during her last pregnancy:

While some of their weight loss strategies are ineffective (and a bit absurd), the Kardashians do have access to the best nutritionists and fitness trainers that money can buy. To figure out which of their weight loss tips are safe and effective for people who may need to lose weight, Cosmopolitan.com asked Philadelphia-based weight-loss specialist Charlie Seltzer, MD, to assess. Here are the ones that are worth your time:

1. SET A REALISTIC WEIGHT-LOSS GOAL.
Throughout Kim’s most recent post-baby weight loss journey, she was vocal about her weight-loss goals, and even shared photos of her feet on a scale.

Expert’s take: People who weigh themselves frequently tend to do better with weight loss because they have data points that clue them in when something they’re doing isn’t working and can adjust their diets accordingly, according to Dr. Seltzer. As long as you pick a realistic goal and don’t fixate on minor weight fluctuations, which can happen when you eat later than usual or dig into extra-salty food, weighing yourself every morning can be a useful weight-loss tool. (And if you do tend to get compulsive about the number, considering having a weight-loss professional track your progress for you or talking to psychologist if your weight really drives you crazy.)

2. START YOUR DAY WITH A PROTEIN SHAKE.
Kourtney has said she drinks protein shakes for breakfast. They’re made with banana, apple, nonfat yogurt, milk, almonds, cinnamon, and a scoop of ice with vanilla QuickTrim protein powder (an item that features her sisters on the label, FWIW). Meanwhile, Khloé follows suit: She’s said she drinks her protein shake on the way home from her morning gym session to stave off hanger.

Expert’s take: Dr. Seltzer is a fan of the high-protein breakfast: “It’s a convenient way to get nutrition in the morning, and because you count ingredients as you put them in, they’re portion-controlled,” he says.

3. EAT THE SAME BREAKFAST HALF THE YEAR, AND THEN SWITCH IT UP TO SOMETHING ELSE.
Kourtney is a creature of habit, according to a post she wrote on her app: She says she eats the same breakfast every day for six months, then switches it up with a different go-to breakfast for the rest of the year.

Expert’s take: Eating the same meal regularly is known as stimulus-narrowing, a strategy that reduces your options to help you eat fewer calories, which can result in weight loss, according to Dr. Seltzer. (It comes down to personal preference — if eating oatmeal day in and day out bores you, and ultimately triggers cravings for other foods, this one’s probably not for you.)

4. LIMIT YOUR CALORIES.
Kim doesn’t eat more than 1,800 calories a day, her nutritionist Colette Heimowitz told Elle.
Expert’s take: While counting calories can drive anyone nuts, controlling how much you eat is a necessary evil if you’re serious about losing weight — whether it’s counting calories or reining in your serving sizes. “People who track their food do better at losing weight because they know how much they can eat,”

Dr. Seltzer says, meaning this tip actually enables you to eat the foods you want and still hit your weight-loss goals. If you’re not apt to track every bite, just take note of your overall intake, and compensate with a lighter lunch before a big pizza dinner. You’ll naturally keep your daily intake in check.

Caloric needs are highly personal and based on your age, height, average activity level, current weight, and goal weight, but you can use this chart to estimate your ideal intake, then ask your doctor how much it’s cool to cut.

5. CHANNEL YOUR EMOTIONS INTO EXERCISE YOU LOVE.

Khloé has written that she once ate out of boredom, habit, and unhappiness. But during her breakup with Lamar, she turned to exercise rather than eating, watching bad reality TV on an elliptical and working out with her trainer Gunnar Peterson instead.

“He taught me that the trick to staying motivated is to find what you really love to do,” she told Shape magazine.
Expert’s take: While research suggests that exercise can’t offset the damage done by emotional eating binges (humans simply can’t burn calories as quickly as they can eat them), replacing the destructive eating behavior with productive ones (like exercise) can release endorphins that relieve anxiety, improve your mood, and provide a coping mechanism that doesn’t cost you calories — ideal when weight loss is the goal.

6. EAT ABOUT THE SAME AMOUNT OF FOOD EVERY DAY — REGARDLESS OF YOUR WORKOUTS.

Kim eats about the same number of calories regardless of whether she’s doing an intense workout or laying low, according to Heimowitz. “You’re taking in 1,800 calories and enough protein to turn your body mass into muscle,” she told Elle. “There’s no need to adjust it for someone working out.”

Expert’s take: While conventional wisdom suggests that the more you move, the more fuel you need, increasing your intake on extra active days can stunt your weight-loss efforts.

So long as you aren’t a pro athlete training for an endurance sport, and you’re eating enough protein, Dr. Seltzer recommends against eating more calories to compensate for activities.

“Some people who work out actually conserve calories when they stop exercising or subconsciously move less after a workout,” he explains. So when you exercise, just make it your goal to get faster and stronger. Then adjust your calories based on whether you’re meeting your weight-loss goals, he suggests.

7. DRINK 12 CUPS OF DETOX TEA A DAY.
Kendall told E! News she drinks Kusmi Detox Tea in the morning with upward of 12 refills a day. (She could be exaggerating, but hey, you get the point.)

Expert’s take: While 12 cups can land you in the bathroom quite a bit, Dr. Seltzer says it would be difficult to really overdo it on decaf tea. So long as you don’t drink it in lieu of meals — a stupid idea, considering tea has no calories, and you need calories to perform every bodily function and fend off cravings that lead to overeating — Dr. Seltzer doesn’t take issue with drinking any flavor of tea that suits you.
8. EAT THREE TO FOUR SERVINGS OF PROTEIN A DAY.

Kim’s meal plan includes a 6-ounce serving of protein at every meal throughout the day: She might dig into eggs with veggies and a slice of cheese for breakfast, grilled salmon for lunch, and a chicken breast for dinner.
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Expert’s take: “There are wildly different recommendations on protein and requirements, but generally, the more you eat, the more full you’ll feel,” says Dr. Seltzer, who stresses that protein is vital for maintaining muscle mass during periods of fat loss.
9. SNACK ON PACKAGED BARS TO HOLD YOU OVER BETWEEN MEALS.

Kim’s food plan suggests she snacks on Atkins Harvest Trail Dark Chocolate Cherry and Nuts Bars — a 150-calorie bar that contains twice as many carbs (16 grams) as grams of protein (8 grams), with 10 grams of fiber from ingredients like chicory root fiber, soluble corn fiber, and oat fiber. It’s also sweetened with sucralose.
Expert’s take: Despite the fact that this bar contains a lot of random ingredients, including a questionable artificial sweetener,

Dr. Seltzer says that snack bars can indeed assist with weight loss: “I don’t care about eating processed foods when they’re portion-controlled,” he says. “Someone who loses weight from eating portion-controlled processed foods will probably live longer than someone who eats hummus, almonds, and kale, and weighs 600 pounds.”

He’s a big fan of this bar’s fiber content, in particular, because fiber keeps you feeling full so long as you increase your intake gradually to prevent gas and bloating.

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The Truth About How Stress Can Impact Weight Loss

If you’ve ever found yourself drowning your sorrows in a tub of ice cream or chowing down on fast food at your desk because you don’t have enough time to grab a real lunch, then you’re familiar with how stress and appetite are interconnected. The concept of “stress eating” is well-known, and it can affect anybody at any time.

The idea that a stressful situation can also cause a lapse in nutritional judgment is familiar to anyone who’s used junk food as an emotional crutch, and there’s actually the science to back it up. A complex mixture of chemicals gets released when the brain is stressed, leaving many of us helpless in the face of emotional eating.

Additionally, stress can lead to sleepless nights, and a lack of sleep can also contribute to a raging appetite—and poor food choices. All of this can add up to many extra pounds on the scale and a sabotaged weight-loss plan.
So how can you escape this self-perpetuating cycle? Let’s take a look at why this happens, and how you can successfully balance both stress and weight loss.

Why It Happens

It’s easy to say that if you’re looking to lose weight just don’t get stressed out, but that’s much harder in practice. There are so many factors that both support stress and prevent weight loss, such as long working hours, the demands of being a parent, student anxiety and more. It’s difficult to find the time to get proper exercise or eat well if you’re constantly being bombarded with more pressing matters, which means emotional eating is a typical coping mechanism.

Even worse, the longer you’re stressed out, the more the pounds seem to go on—and the harder it is to get rid of them. Psychology Today points out that “stress that goes on for a long period is a triple whammy for weight—it increases our appetites, makes us hold onto the fat, and interferes with our willpower to implement a healthy lifestyle.”

The article continues to detail some of the reasons why our biology reacts to stress by putting on weight, and one of the big reasons is our hormones. When our brains detect stress, they consider it to be a threat, which puts us into “fight-or-flight” mode as we prepare to deal with whatever the threat may be (even if it’s just a sudden deadline at work).

But even after the adrenaline rush passes, our brain still secretes cortisol, the “stress hormone.” As a leftover from our caveman days, cortisol demands we eat in order to replenish energy stores that were lost during fight-or-flight mode.

The trouble is that we weren’t running from a sabretooth tiger—we were only stressed out about work, but we eat anyway. (This also adds to the issue of being too sedentary while in the office—there’s no way you can work off all those cortisol-inspired calories if you’re in a chair all day.)

Another problem comes in the form of eating to calm stress and anxiety. If you’re amped up and worried about something stressful in your life, you’re not necessarily going to be mindful about what you’re putting in your mouth.

And unfortunately, a lot of the foods that we crave when we’re stressed are of the high-carb, sugar-and-fat loaded variety—thanks once again to cortisol, which looks for reassurance in the form of comfort foods (especially if it’s foods you associate with comfort from childhood).
Also, as mentioned earlier, stress can contribute to lack of sleep, which can work against you if you’re trying to lose weight.

With emails flying in at all hours of the night and smartphone screens disrupting sleep patterns, we’re losing more sleep than ever, and that can be a huge problem for weight maintenance as well as bodily functions in general.

Psychology Today notes that two of the chemicals that control appetite, ghrelin and leptin, don’t function as well with a tired body and brain, and so we crave carbs when we haven’t gotten enough sleep. Plus, there’s the nagging fact that we have less willpower when we’re tired, which means we can’t quite resist the siren call of the cookie jar.

Combating Stress to Help Weight Loss
It can seem pretty helpless: The stress keeps mounting and the pounds keep going on, with no end in sight.

You need to be able to break out of the cycle in order to get your weight loss journey back on track—and that means finding some coping mechanisms for stress that don’t require you to eat junk food.

The first and most important thing you can do is make time for exercise. It might seem difficult if your life is full of stressors that take up all your time, but the reward here far outweighs the risk. Experts have found that low-intensity exercise reduces cortisol levels, with both high- and low-intensity activity helping to counteract stress. This could be as simple as choosing to walk on your lunch break or taking a bike ride after dinner.

You don’t need to sign up for a marathon, but you do need to ensure that you’re getting some daily exercise. Not only will this be a good release for built-up stress, but it will benefit your entire body.

Another coping mechanism that goes hand in hand with exercise is meditation. (You can even take yoga classes to get both exercise and meditation practice in one.) Not only do simple meditation and breathing techniques help you relax and refocus, but they can also train you to be more mindful of what you’re eating.

Mindful eating is another key to regaining better nutrition; although it can be tempting to grab high-carb starches and sugars when you’re stressed out and exhausted, take a minute to think about what kind of fuel your body really needs to push through. This practice can even help you distinguish actual hunger from stress-fueled cravings.

Lastly, you should look for activities and hobbies that help release stress without involving food. It’s true that eating can be quick and easy, but something more physical or social can be far healthier for both your body and your brain.
Less Stress, More Health

For those looking to reach a weight loss goal, being constantly stressed can be extremely detrimental to losing unwanted pounds. The best step is to start at the root of the problem by working towards eliminating stress, be it through meditation techniques or finding a non-food way to release pent-up anxiety. Regular exercise and attentive eating can also go a long way towards keeping one’s mind on the dual goal: being less stressed and more healthy as a result.

Have you ever suffered weight gain as a result of too much stress? How did you get back to health?

About the Author: Cortney Berling is a registered dietitian nutritionist at Tri-City Medical Center, a full-service, acute-care hospital located in Oceanside, California. She received her Bachelor of Science in Dietetics at The University of Cincinnati and completed her dietetic internship at The Cleveland Clinic.

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