Happy Wednesday!
Today, I want to share with you some triggers you might not be aware of that contribute to stress-weight.
Yes, stress-fat (weight) is a REAL thing!
Too much cortisol triggered throughout your day on a daily basis, can STOP weight loss and fat loss.
That being
said, I thought I would create a list of triggers that you can watch for and consider to help you resist chronic levels of cortisol flowing through your body, keeping and creating stress-fat (weight).
Here's a list of everyday things that can trigger cortisol spikes and lead to stress-weight, along with some tips on how to manage or avoid them:
Everyday Triggers of Cortisol Spikes...
Poor Sleep Quality;
- Lack of sleep or disrupted sleep patterns can increase cortisol levels.
- Tip: Aim for 7-9 hours of quality sleep. Create a relaxing bedtime routine and maintain a consistent sleep schedule.
Bright Lights & Screens Before
Bed;
- Exposure to blue light from screens can disrupt your circadian rhythm and increase cortisol.
- Tip: Limit screen time at least an hour before bed. Use blue light filters on devices.
High-Intensity Work Environments:
- Constant pressure and high demands at work can lead to chronic stress and elevated cortisol levels.
- Tip: Take regular breaks, practice time
management, and incorporate stress-relief techniques like deep breathing (from your belly) or short walks.
Caffeine & Energy Drinks:
- Excessive consumption of caffeine can spike cortisol levels.
- Tip: Limit caffeine intake, especially in the afternoon and evening.
Sugary & Processed Foods
- Diets high in sugar and processed foods can increase
cortisol and lead to weight gain.
- Tip: Opt for whole foods, including lean proteins, fruits, veggies, and whole grains.
Social Media Overload (Strolling):
- Constant engagement with social media can lead to stress and anxiety, increasing cortisol.
- Tip: Set boundaries for social media use, take digital detoxes, and focus on in-person interactions.
Sedentary Lifestyle:
- Lack of physical activity can lead to increased cortisol levels and stress.
- Tip: Incorporate regular exercise into your routine, such as strength training, yoga, and walking.
Negative Relationships:
- Toxic or stressful relationships can cause chronic stress and elevated cortisol.
- Tip: Surround yourself with supportive people and
practice healthy communication. Set boundaries if needed.
Financial Worries:
- Stress related to finances can lead to increased cortisol levels.
- Tip: Create a budget, seek financial advice, and build financial management that focuses on what's important to you and remove the rest.
Overcommitting & Lack of Downtime:
- Taking on too many
responsibilities without adequate rest can lead to chronic stress.
- Tip: Prioritize self-care and ensure you have downtime to relax and recharge.
Strategies to Release or Avoid Cortisol Triggers:
- Mindfulness and Meditation: Practice mindfulness techniques such as meditation, deep breathing, and progressive muscle relaxation to lower cortisol levels.
- Regular
Exercise: Engage in regular physical activity, which can help regulate cortisol and improve overall well-being.
- Healthy Diet: Focus on a balanced diet rich in whole foods, omega-3 fatty acids, and antioxidants to support cortisol balance.
- Hydration: Stay hydrated, as dehydration increases cortisol.
- Nature and Fresh Air: Spend time outdoors in natural settings to reduce stress and lower cortisol
levels.
- Hobbies and Leisure Activities: Engage in activities you enjoy to relax and reduce stress.
Which ones are your triggers?
If you are having trouble losing weight or fat, consider the above list and see where you can remove and reinvent yourself to experience less stress and go from chronic stress to acute stress and release the weight and
fat.
As you know, a lot of the above we can help you with. So, if your fitness & health are in need of an upgrade, reach out today!
If we start today, imagine where you could be on just 2-3 months???
Much Love,
Carrie A Kukuda
Get a
Grip Total Fitness, Inc.
Your Holistic Fitness & Health Studio & Coach
GetaGripTotalFitness.com
.