Stress is inevitable. Stress comes with a variety of ugliness on the body and beauty. One of the most frustrating, stress makes us store fat in an amount exceeding the limit we need. You can reduce the impact by doing the little things the following:
1. Push ups
Yes, indeed, doing push-ups when stressed whack. "Moving the muscle is one effective way, and is an instant stress reliever. It is actually a 'fool' yourself to make him think that you're running from the source of stress," explains Shawn Talbott, PhD, author of The Cortisol Connection. Exercise makes the blood more rapidly in the body bersirkular, cortisol leads to the kidneys and expelled from the body system. But if you do not have land to push up or can not do it, waving his hand muscles or calf can also help. Even a walk at lunchtime can also help. In one study, Talbott found that 18 minute walk, 3 times a week can reduce stress hormones about 15 percent.
2. Eat slowly
When stressed, we more often eat quickly, even though a healthy diet. In fact, the scientists found the eating habits of this rapidly with increasing servings, and fat in the abdomen yangberlebih. But Epel posits that eating slowly, savoring every bite, and the stomach starts to feel full, can lower cortisol levels while reducing the amount of food consumed, this way would also divide the distribution of abdominal fat.
3. Stopped a strict diet
Research shows that diet can keep cortisol levels increase by 18 percent. Thus, when cortisol levels increase, blood sugar levels will experience a "short circuit", initially high, then suddenly dropped. This will make you become irritable, and hungry. When the brain is deprived of sugar, self-control will be reduced, and persistence you too are in danger.
One way to overcome this problem is to stop dieting superketat. It is recommended to eat three main meals and two snacks in between breakfast and lunch, and between lunch and dinner so that blood sugar levels remain stable. This way, you will keep your body is not hungry, do not stress because of hunger, and can still lose weight.
4. Occasionally (few) give
When stress makes you want to eat sweets or salty, not what to give up a little. It would be better to give up on yourself a little desire to stop before the excessive cortisol response. If you suddenly want to eat chocolate, take a small piece, no more. If you are indeed a problem in maintaining self-discipline, take preventive measures. For example, only have 1 chocolate wafer at home, do not buy one big box, or store in the freezer, you have to wait until the first thaw.
5. Reduce caffeine
When you are in severe stress and had to drink coffee, avoid caffeinated. Because, according to the research of University of Oklahoma, stress coupled with caffeine can increase cortisol levels in a significant amount. The research took place against the respondents who consumed 2.5 to 3 cups of coffee during mild stress, which drives about 25 percent cortisol levels, and stable for 3 hours. When respondents taking 600 mg of caffeine, equivalent to 6 cups of coffee throughout the day, a stress hormone that increases to 30 percent and stable all day. You will feel this effect if the body used to drinking lots of coffee. Due to the high cortisol levels could contribute desire to eat when stressed, you might consider avoiding caffeine as well.
6. Nutritious breakfast
Lack of vitamin B, C, calcium, and magnesium will have an impact on the body. Lack of these substances can increase cortisol levels and the desire for snacking. But you can discourage it with a breakfast high substances earlier. Orange juice and strawberries are rich in vitamin C, low-fat yogurt contains calcium and magnesium, whole wheat bread is rich in B vitamins, peanut butter is rich in fatty acids that can lower stress hormones.
7. Sleep
One of the contrarian strategy is effective stress enough sleep. "The body count as sleep deprivation, high stress triggers. University of Chicago menemuakn that sleep 6.5 hours per day can increase cortisol, appetite, and weight. It is advisable to sleep between 7-9 hours per day. Lack of sleep can increase ghrelin levels , the driving hunger hormone. In one study, it is known that they are deprived of sleep, the desire to eat salty foods increased by 23 percent. But enough sleep and quality can restore this balance.
1. Push ups
Yes, indeed, doing push-ups when stressed whack. "Moving the muscle is one effective way, and is an instant stress reliever. It is actually a 'fool' yourself to make him think that you're running from the source of stress," explains Shawn Talbott, PhD, author of The Cortisol Connection. Exercise makes the blood more rapidly in the body bersirkular, cortisol leads to the kidneys and expelled from the body system. But if you do not have land to push up or can not do it, waving his hand muscles or calf can also help. Even a walk at lunchtime can also help. In one study, Talbott found that 18 minute walk, 3 times a week can reduce stress hormones about 15 percent.
2. Eat slowly
When stressed, we more often eat quickly, even though a healthy diet. In fact, the scientists found the eating habits of this rapidly with increasing servings, and fat in the abdomen yangberlebih. But Epel posits that eating slowly, savoring every bite, and the stomach starts to feel full, can lower cortisol levels while reducing the amount of food consumed, this way would also divide the distribution of abdominal fat.
3. Stopped a strict diet
Research shows that diet can keep cortisol levels increase by 18 percent. Thus, when cortisol levels increase, blood sugar levels will experience a "short circuit", initially high, then suddenly dropped. This will make you become irritable, and hungry. When the brain is deprived of sugar, self-control will be reduced, and persistence you too are in danger.
One way to overcome this problem is to stop dieting superketat. It is recommended to eat three main meals and two snacks in between breakfast and lunch, and between lunch and dinner so that blood sugar levels remain stable. This way, you will keep your body is not hungry, do not stress because of hunger, and can still lose weight.
4. Occasionally (few) give
When stress makes you want to eat sweets or salty, not what to give up a little. It would be better to give up on yourself a little desire to stop before the excessive cortisol response. If you suddenly want to eat chocolate, take a small piece, no more. If you are indeed a problem in maintaining self-discipline, take preventive measures. For example, only have 1 chocolate wafer at home, do not buy one big box, or store in the freezer, you have to wait until the first thaw.
5. Reduce caffeine
When you are in severe stress and had to drink coffee, avoid caffeinated. Because, according to the research of University of Oklahoma, stress coupled with caffeine can increase cortisol levels in a significant amount. The research took place against the respondents who consumed 2.5 to 3 cups of coffee during mild stress, which drives about 25 percent cortisol levels, and stable for 3 hours. When respondents taking 600 mg of caffeine, equivalent to 6 cups of coffee throughout the day, a stress hormone that increases to 30 percent and stable all day. You will feel this effect if the body used to drinking lots of coffee. Due to the high cortisol levels could contribute desire to eat when stressed, you might consider avoiding caffeine as well.
6. Nutritious breakfast
Lack of vitamin B, C, calcium, and magnesium will have an impact on the body. Lack of these substances can increase cortisol levels and the desire for snacking. But you can discourage it with a breakfast high substances earlier. Orange juice and strawberries are rich in vitamin C, low-fat yogurt contains calcium and magnesium, whole wheat bread is rich in B vitamins, peanut butter is rich in fatty acids that can lower stress hormones.
7. Sleep
One of the contrarian strategy is effective stress enough sleep. "The body count as sleep deprivation, high stress triggers. University of Chicago menemuakn that sleep 6.5 hours per day can increase cortisol, appetite, and weight. It is advisable to sleep between 7-9 hours per day. Lack of sleep can increase ghrelin levels , the driving hunger hormone. In one study, it is known that they are deprived of sleep, the desire to eat salty foods increased by 23 percent. But enough sleep and quality can restore this balance.
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