by Mandisa Fabris

It’s no secret. Many American children and adults suffer with obesity. Nowadays, we are in midst of a major food and environmental crisis; GMOs, pesticides, food additives, smog and much more may be adding to our predicament of obesity and disease. And the problem is not getting better but getting worse. Today’s health professionals blame obesity on poor eating habits, sedentary lifestyles, and lack of daily detoxification. However, that is only part of our dilemma.

Another issue Americans are facing today is chronic stress. We all experience some form of stress. And small amounts of stress are actually good for us. However, too much stress is harmful. Research has shown us time and time again that stress can be a major factor in the development of life-threatening diseases and conditions such as infection, heart disease and depression. In fact, chronic stress and anxiety can lead to unhealthy lifestyle behaviors such as alcohol abuse, drug use and overeating.

So how does stress relate to our metabolic power?

Dr. Hans Selye studied the physiological consequences of stress in rats and transferred that research data into a human model. He found that in a stressful or “fight or flight” response situation, the adrenal glands enlarge and secrete large quantities of adrenal cortical hormones. Any kind of stress will activate the adrenal glands. The hormone cortisol is elevated in response to stress. If your adrenal glands are producing too much cortisol, you may develop conditions such as weight gain, especially around the abdomen.

According to MedicineNet.com, studies show that increased cortisol in the system leads to increased fat accumulation. That means that people who suffer from chronic stress also tend to gain weight. If you seem to be doing everything right for weight loss but you’re stuck on the same plateau, ask yourself about the stress in your life. In a chronically stressed state, unfortunately, no amount of calorie counting or exercise will get you the body you really want.

Stress can also alter our eating choices. When under stress, people have different coping strategies. However, today’s nutrition counselors have found that many overweight people tend to eat to maximize pleasure and minimize emotional pain or stress. This emotional eating can lead to compulsive overeating. Foods that are attractive to the stressed person are comfort foods such as ice cream, cookies and milk, candy, pizza, hamburgers, pasta, alcohol, chocolate and even lattes.

So what can we do to reduce stress in the body and boost our metabolism to lose weight? It only takes a few minutes to get the body back into an optimal metabolic state through mindful deep belly breathing. Hatha yoga teachings say that this type of breathing helps turn off the stress and activate the parasympathetic nervous response, which is the “digest and rest” system. When we mindfully adopt the deep belly rhythmic breathing patterns of the relaxed state, we can fool the central nervous system into allowing the body to shift from a low-digestive-activity state to a state of full digestive activity.

So at every meal, you can start by asking yourself, “Am I about to eat under stress?” If your answer is yes, take 10 long, slow, deep belly breaths. Breathing this way before and during meals is a great way to become a more relaxed eater and boost metabolism, and thus increase weight loss.

Another way to boost metabolism and weight loss is to slow down, relax and practice mindful eating. Practicing eating slower involves slowly chewing and mixing your food with saliva. This slower eating also favors better digestion and lowers the burden on our digestive systems. Give yourself at least 20-30 minutes to eat every meal.

Fast mindless eating leads to various problems with the digestive system, as well as overeating and weight gain. Research conducted at the University of Pennsylvania determined that diners consumed more overall food and calories when they sped up their eating pace and consumed fewer calories when they slowed down. Researchers from Georgia State University and their institutions found that most people ate more when they were distracted by watching TV, talking to dinner companions or listening to music. And research on thousands of Japanese office workers showed that fast eaters consumed more calories than slower eaters, tended to gain weight, and were more likely to show insulin resistance, which is a precursor to diabetes.

Practice patience, self-love and acceptance. Oftentimes overeaters are suffering from a lack of emotional expression. Take some time to find a spiritual or meditative practice where you can detox emotionally. Finding a daily physical activity that makes you feel connected to your body is another way to de-stress. Only eat seasonal, organic and local whole-nutrient-rich natural foods that make you feel good from the inside out. Locating a qualified holistic nutritionist who can help you find delicious foods that fit your lifestyle and biochemistry is important. Dieting without supervision can be dangerous and upsetting to your digestive and metabolic system.

And lastly, when under stress, think about changing any possible negative thoughts to more empowering positive thoughts. Bruce Lipton, the author of The Biology of Belief, said, “We can control our lives by controlling our perceptions.” When you find yourself stressed, ask yourself one question: “Will this matter five years from now?” If yes, then do something about the situation. If “no,” then let it go. Remember Richard Carlson’s words: “Don’t sweat the small stuff — and it’s all small stuff.”

Mandisa Fabris

Mandisa Fabris, CNE, is a certified holistic nutrition educator. She is also a certified life coach specializing in helping people make healthy dietary and lifestyle choices that are sustainable, delicious and fun. Check out her blog posts, recipes and health tips at simpleholisticliving.com.

References

Lipton, Bruce. The Biology of Belief, Hay House, 2005.

Stöppler, Melissa Conrad. “Stress, Hormones, and Weight Gain.” www.medicinenet.com, 2005.

Morgenstern, Stacey. Boosting Your Metabolic Power. http://tinyurl.com/morgenstern-teleclasses.

Peeke, Pamela M. and Chrousos, George P. “Hypercortisolism and Obesity.” Annals of the New York Academy of Sciences, 1995.

Rosch, Paul. “Reminiscences of Hans Selye, and the Birth of ‘Stress.’” The American Institute of Stress, http://stress.org/hans.htm.

Beck Institute for Cognitive Therapy and Research: http://beckinstitute.org.

Beck, Judith. The Complete Beck Diet for Life: The Five-Stage Program for Permanent Weight Loss. Oxmoor House, 2008.