Stressed Out about Weight Loss?

Having taught yoga in gyms for many years, I observed many people working hard to lose weight. They came in after the New Year ready for business and they furiously pedaled or ran their way through each workout session. They rarely came in for yoga class, but maybe they peeked in to see us doing some seemingly mysterious postures! Many of these faces came and went or never were seen again, and they likely went on to try something else or give up the fight altogether.

Sadly, dieting and exercise may be viewed as a life sentence, which can be an endless cycle. Two factors seem to be present here: force and deprivation, which seem to be likely a likely pair for the many battling weight loss. When force is applied in our lives, the results can be disappointing and downright stressful. We cannot force our children to eat spinach, our bosses to give us a raise, people to like us, an atheist to believe, or an animal to behave. These things take patience and understanding but overtime, a change can be made.

Depriving ourselves is another aspect of force, which will eventually take its toll and may lead to uncontrolled desires and cravings. Many dieters are fighting and forcing their bodies to lose weight quickly or they rely on fad diets, trends plus the surplus of pills on the market to work their magic. Many of these methods are short-term and do not address the needed long-term changes in thinking and behavior.

They can take a toll on a person's physical and emotional state, and when these methods fail, more stress is created, which can lead to overeating and weight gain. There is a downside to forcing ourselves: we ignore the body’s inherent wisdom and the power of the mind, which can be helpful allies in our life and in losing weight.

These popular approaches of forcing and depriving affect both our mental and physical state, which will increase stress and then keep the weight from coming off. Studies have shown that when the level of the hormone Cortisol increases from the existence of stress, then the fat levels, especially around the abdomen, increase as well. The effects of stress and stress-related eating must be addressed in order to bring about the desired change. Therefore, when stress can be brought under control, we can then make better decisions and the use of force can be discontinued.

The bottom line is that when we reduce stress in our lives, we boost our immune system and find a healthier and more efficient mindset that can be utilized for transformation. With that new mindset, we are in better touch with our feelings and emotions and can face ourselves fully. Finding methods to decrease stress plus the cravings for comfort foods are needed to reach a healthy weight. Ways to De-Stress, Cool down, Stop Cravings:

Deep Breathing- Breathe in through the nose and out through the mouth. Lengthen the exhale, which is helpful for calming down and slowing the mind especially when cravings occur. Take 3 deep soothing breaths before acting on an impulse, and then observe the subtle changes that take place internally. Continue to observe the breath.

Journal your feelings and thoughts- Rather than acting on impulse, take the time to detail out your thoughts. When you write down your feelings and issues in your life, there is a release of negative emotions, which will assist in self-healing. You can then make positive changes in your usual reactions and responses.

Walking in fresh air- Being outdoors can boost your spirit and lift your moods quickly. Taking the time to connect with nature is spiritually healing. Set your eyes on the horizon, as it will help feelings of depression and allow you to open your vision of the world.

Seated Meditation- Find a comfortable, quiet place to sit. Support your back on a wall or chair, which will help life your spine straight and shoulders back. Close your eyes and use a prayer/mantra to focus on or try counting backwards from 30-1 to focus your mind. Let this be a time to connect to your higher power and have faith that your life will unfold as planned. Allow your brain to quiet down and your nervous system will settle as well.

Sip on Chamomile tea, which is a natural, soothing tonic for your nerves and when anger arises.

Place Lavender essential oil in a bath or drop on a pillow before you sleep and to ease anxiety. This smell will help you unwind and feel relaxed mentally and physically. Many eye pillows contain lavender, which is a great way to ease into a nap.

Restorative Yoga- Try a completely restful yoga posture such as lying down with your legs up against a wall for several minutes or lying down in a corpse pose on the floor completely releasing your weight into the ground. These poses are not only powerful but allow you to heal yourself at the deepest level. Remain in the posture for several minutes.

Music- Put on some specially designed music to induce relaxation and release stress and feel an immediate change in your mood.

Gratitude- Find something you are grateful for daily and be thankful for even the smallest things in life. The very act of thankfulness will clear the way for more good things to appear in your life.

Experiment with these techniques and find out what works for you. Make small changes gradually and consistently. Know that transformation will surely come. When you feel less stress and happier in your own body, there will be less focus on losing weight and more focus on feeling content and happy where you are right now.

Kim Devery, M.Ed., CYT has been teaching yoga for over 8 years in the Phoenix area and teaches privately and in groups. She has created programs for Weight Loss, Stress Management, Women's Health and Restorative Yoga with a focus on the individual's goals and needs. To book classes: Call (480)466-4773 or find out more about Three Yoga.