Five Methods To Handle Stress(that can also aid weight loss) - Image

Podcast Transcript

Hello, I'm Rick Taylar, and this is Weight Loss Mindset!
 
Your body is constantly communicating and letting you know what it needs.
 
It's just that we've forgotten how to listen to it.
 
But, you can learn and begin to get back into harmony with your body.
 
Losing weight and keeping it off isn't about following a serious bunch of rules. It's also not about giving up all the food you love or half-starving yourself. And you don't want to be listening to everything the mind tells you to do.
 
Most diets fail because you're letting your brain dictate your eating habits.
 
What's better is learning to listen to what your body's telling you. If you can learn to do that well, controlling your weight and health will be a breeze. It takes time to practice that, but it's well worth it when you see the results such a simple action can bring you.
 
We all have this inbuilt, natural intuition. It tells us when we're hungry for real and the nutrients our bodies need most of all.
 
The trouble starts when we neglect or ignore these little messages. Or, we stop listening to them. We start eating unhealthy foods and succumb to a craving, and before we know it, disease creeps in.

The Body Knows What's Good For It Or Not!

You might not believe it right now, but your body knows what it needs to stay healthy. This truth is hard to grasp because of the dieting ads and “experts” popping up everywhere.
 
We start to listen to all these varying opinions and become confused about the best way to take care of our bodies.
 
I'm not saying we don't listen to experts on food and what's best for the body. But, you must also follow your body's cues and signals. For example, maybe you hear something about a particular type of food being the best food for your body. But, for you, it just makes your body feel uncomfortable in some way. Accept that signal and follow it. Once you keep doing this, your intuition about food will get stronger.
 
We need to stop listening to our minds and our emotions about diet. After all, look where that has gotten us, right? We get conned by our minds and emotions daily. Listen to your body, and you'll reach a healthy weight with much less effort and heartbreak.
 
Here are some simple truths when you're trying to learn to eat healthily. One, eat when you're physically hungry. Two, only eat what your body tells you it needs. Don't follow your mind. And three, stop eating when you are full. Never overeat, and you won't have weight issues. It's that simple!
 
Maybe this goes against what you've learned as a dieter. The diet industry tells you to listen to your mind, not your body.

Your Body Is Talking, So Listen Carefully

When you're learning to only listen to your body, you have to recognize the signals and cravings coming from the brain and ignore them.
 
Push aside any emotional eating signals that tell you to eat to make yourself feel better. You can learn to recognize the difference between physical hunger and emotional hunger. Over time, you'll notice the differences between cravings from the body and those from emotions.
 
For example, if you feel hungry, but you're not sure if it's physical or emotional, decide to eat some healthy food. If it's your body that's hungry, eating healthy food will sound good.
 
Then again, if your cravings are because of emotions and you're eating to satisfy them, particular food will come to mind when you're thinking about what's good to eat. These will most likely be fattening comfort foods with high starch content. Or maybe fats or salty foods. Junk food like McDonald's.
 
Learn to identify real hunger. Actual physical need starts slowly and gets stronger over time. You get stomach noises or feelings in your middle that begin to give you more intense signals. It wants you to pay attention.
 
But an emotional type of hunger will start suddenly. Most of the time, it's in your head. You'll get these clear messages about the kinds of foods to eat. You could even start thinking about particular tastes or textures of food that will satisfy you.
 
Finally, it would help if you were attentive to your body and its natural needs. Learn to stop eating when you're full. It's better to stop before you're full. Go for about 80% full, and this will make you feel more comfortable.
 
What you need is to be mindful of eating and not just mindlessly stuffing your mouth. Notice when your body sends a message when it's had enough. So this also means don't eat too fast. Take 20 minutes or longer to eat your meal.
 
Final Thoughts
 

Let's face it. We've become emotional eaters. We've started ignoring our intuition about our physical needs for food. But, we can learn to listen to a different set of cues. We can pay attention to the parts of our bodies that know what we need to be healthy.
 
Restoring intuition will happen when you learn to listen to the right signals about why you're hungry.

Stress causes so many problems for people.
 
Excess weight, disease and depression to name a few.
 
There are ways you can learn to deal with pressure and stress.

Your health depends on it!

People become stressed, panic, make mistakes, or overeat when they're under pressure. But, some people cope well under pressure. What's their secret?

There isn't any secret. Those people have just learned certain methods that help them deal with it.

One important point is learning to take care of yourself regularly. That'll help you stay calm when you're experiencing pressure. Let's face it. It's impossible to avoid pressure and stress in our current society completely. It's better to be an expert in handling it, right?

  1. Taking care of yourself with a good diet and exercise is the foundation for optimum health and mental wellbeing.
  2. Learn skills that help you cope
  3. Try always to keep a positive outlook
  4. Stay balanced with a proper perspective
  5. Work with the connection between mind and body

1 – Taking care of yourself with a good diet and exercise

Pressure and stress trigger the body's natural fight or flight response. It's difficult to stop this reaction fully, but it can be changed and adapted to lessen the bad effects. You can use relaxation techniques when you start to experience pressure or stress. It can break the cycle before any harm is done.

Improving your diet, exercise, and getting enough sleep is important to keep the mind and body healthy. It helps you remain calm under pressure.

A stronger body is much more resistant to things like sugar crashes. These can affect emotions and mood. With a strong, healthy body, you'll be less likely to reach for comfort foods that increase weight when feeling stressed.

Psychology Today reports that a healthy, cared-for body not only keeps you in better physical health but improves your mental health as well. It ensures you remain calm during stressful situations.

2 – Learn skills that help you cope

Learning to use good coping skills is just as important as avoiding unhealthy coping skills. Being physically active of any kind is beneficial for your health and wellbeing.

Exercises like walking, yoga, cycling, or jogging will help to reduce most types of stress. It'll help you remain calm when you're in stressful situations.

Journaling or similar activities are great ways to fight stress. Putting your thoughts that are bothering you down on paper, let's off steam.

Some people turn to drugs, alcohol or eat too much fattening food when under stress. These things never help and create a lot of negative issues quickly. Sometimes they seem to help in the beginning, but all you end up with are unhealthy addictions. They'll shorten your life.

Don't cause yourself more serious pressure by using incorrect coping methods. Find healthy ways. There are many good ones.

3 – Try always to keep a positive outlook

When facing challenges or issues, your outlook on life can deteriorate quickly. Sometimes, simply the shift of looking at the glass as half full instead of half-empty can alter your entire thought process. It can help shift your perception of all areas of your life.

This simple shift makes it more likely you'll remain calm during moments of high pressure.

Practicing gratitude can help to foster a positive outlook. When you are more positive, it reduces cortisol levels.

A hormone called Cortisol is released during stressful times. It acts as a lubricant for your nervous system. It can cause nervous system damage with long-term exposure. Cortisol can also make you store fat and leads to weight issues.

4 – Stay balanced with a proper perspective

Learn to keep things in proper perspective. It can have many benefits, including being able to stay calm in almost any situation. It can assist you in maintaining a good balance in all areas of your life.

Just evaluating and prioritizing your goals, skills, and talents can help you gain some perspective. It increases confidence by raising your self-esteem.

And of course, higher confidence helps you calmly and smoothly handle high-pressure situations. Having the right perspective creates balance in all areas of life.

5 – Work with the connection between mind and body

Your connection between what's happening in your mind and body is important. But, most people usually forget this link when stuck in their daily struggles and pressures.

A way that we can positively use this link is by relabeling emotions. So, negative emotions are thought of more positively.

Like this, anxiety or fear can become excitement or anticipation. Anticipation is more like being excited about something that'll happen. Anxiety or fear is a feeling of dread. The body follows the mind to prepare for the upcoming situation. If it's a positive attitude, you'll feel light, calm, and happy. If it's not, then the opposite will happen.

Regular meditation can make your mind-body connection stronger. Doing meditation has proven to be an effective tool for handling stress.

Conclusion

You don't need to feel stress, panic, or any other problems when facing high pressure. Educating yourself and developing an awareness of your mind and body makes it possible to face any situation calmly.

Practice self-care, a positive attitude, and healthy coping skills. Train the mind and body to react calmly to pressure.

Resources Mentioned in This Episode

Okinawa Flat Belly Tonic

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