Edmonton Journal

Putting on pounds? You’re too stressed

When you’re running on empty, dial down the exercise intensity

- JAE BERMAN Washington Post

Wake up before sunrise to go running. Avoid breakfast in the hope of saving calories. Assume that “more intense” is always better, in a workout or for an eating plan.

All this effort and often no results.

Many of us are struggling. We’re working hard at eating right and exercising, and we don’t know why the number on the scale doesn’t reflect our efforts. Why is that? The answer could be stress. Although there are billions of reactions and biochemica­l functions going on in our bodies at any moment, fundamenta­lly the body wants to know the answer to one simple question: Are we stressed or are we safe?

Stress is a major player in determinin­g whether we see results in the weight-loss game. The key is to use stress hormones to our benefit rather than our detriment.

If our bodies think we are safe, our parasympat­hetic nervous system (PNS) is at work. This is our “rest and digest” response.

Your PNS is hard at work getting you to rest by lowering blood pressure, heart rate and lung effort. This is the time your metabolism will burn fat and you will lose weight.

If we’re stressed, our sympatheti­c nervous system or “flight or fight” response is working. If our body goes on alert, the SNS kicks in and does the opposite of the PNS.

Stress hormones cause heart rate, breath rate and blood pressure to increase. Meanwhile, all other systems for daily life and preventive health — such as digestion, immune response and detoxifica­tion — slow down because they are not a priority when we are in danger.

Our body will hold onto fat during this time. Why? Fat will keep us warm and is great for storing energy if we are truly in trouble.

Learn to manage stress so your nervous system works in your favour. Time your meals: Eat within an hour of waking and every three to four hours thereafter. Eat clean: Avoid processed foods that lack nutrients and will trigger more cravings. Hydrate: If the body is dehydrated, it will think it’s in danger. Stay hydrated. Take five breaths: If your days are non-stop and stress seems to be everywhere, take 30 seconds for five good breaths at least once a day. Exercise in a way that gives you what you need: If you’re living in a stressed state and running on empty, a high-intensity interval workout is going to elevate your stress. Go for a walk. Slow it down rather than speeding it up. Sleep: Seven to eight hours is ideal. Give your body time to recover.

 ?? GETTY IMAGES/ISTOCKPHOT­O ?? Learn to manage your stress so it doesn’t derail your fitness goals.
GETTY IMAGES/ISTOCKPHOT­O Learn to manage your stress so it doesn’t derail your fitness goals.

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