How to Reduce Stress to Encourage Weight Loss

by Mitov Mitrovski

If you want to lose weight quickly, then one of the factors that can lead to a successful outcome involves stress management.

When you experience high-stress levels frequently, then your body produces a steroid hormone called cortisol. It triggers a physical response to manage that situation – one that includes a desire to eat a favorite food item.

People who are unable to control the stress in their lives adequately have a higher risk of being overweight or obese. That also means long-term exposure can lead to several health issues developing, including heart disease, high blood pressure, and certain cancers.

Best Ways to Relieve Stress Each Day

Although you cannot control external factors that lead to stress development, you are in control of the choices made in response to those situations.

If you want to lose weight, then implement these simple ideas to control the stress levels in your life.

Get some exercise every day

Exercise provides more than physical movement for your body. Aerobic activities and strength training work to lower cortisol levels, creating long-term benefits if you make it part of your regular routine. It also improves your sleep quality while giving you more confidence. Walking, jogging, dancing, yoga, and anything else involving the repetitive movement of significant muscle groups can provide impressive results.

Take supplements to keep stress levels down

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Several natural supplements work to reduce anxiety and promote stress reduction. The best options to consider are kava kava, green tea, valerian root, ashwagandha, and lemon balm. Anything that contains high levels of omega-3 fatty acids is another option to think about using as it can reduce symptoms by as much as 20%. One of the supplements, according to ScrutinyPortal, is Leptitox that can help with weight loss.

Light a candle with essential oils.

When you burn a scented candle with essential oils, feelings of stress and anxiety can begin to decline. Some fragrances are better for this approach to aromatherapy than others. Look for items that contain lavender, rose, sandalwood, geranium, or orange blossom. Many people also notice improvements to their sleep patterns when using this option to reduce stress regularly.

Reduce caffeine levels

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Although caffeine can give your metabolism a boost, it comes at the cost of increased stress. Each person has a unique threshold for how much they can tolerate. If drinking coffee makes you feel anxious or jittery, then it is time to cut back on it. Most people can enjoy a cup or two, but drinking five cups or more (or consuming energy drinks) can contribute to problems sleeping and an increase of cortisol.

Start a journal to discuss your feelings.

One of the best reasons to blog is to start journaling how you feel. When you transcribe thoughts to a keyboard, then your mind must deal with the emotions and anxiety that can lead to high-stress levels. You can also begin a gratitude journal that shifts your perspective on what is happening in life. If all you see is negativity, then higher cortisol levels are going to be part of your life.

Have some gum available to chew

If you want a fast way to relieve stress, then consider chewing a stick of sugar-free gum. People who regularly use this product typically have a higher sense of wellbeing and lower anxiety levels. Although the mechanism behind this outcome is not entirely known, scientists believe that the action of the jaw promotes more blood flowing to the brain while it works to balance your brainwaves.

Spend time with loved ones.

Most people blame their job for the high-stress levels in their life. When you receive social support from your family and friends, then the anxiety levels can decrease. Being around a spouse or your children releases oxytocin, giving you a natural way to create balance. The people who have the fewest social connections are also the most likely to have depression develop.

Start learning how to say “no.”

Some stressors in your life are entirely under your control. If it feels like your schedule keeps you too busy, then take control over the times that you can change. One of the easiest ways to adopt this approach is to start refusing to take on activities. Juggling too many responsibilities can leave you feeling overwhelmed, and the most common way to cope with that issue is to eat more. Be as selective about what you decide to do as possible to ensure a positive outcome can develop.

Enjoy the good things and moments that life offers

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Going out with friends, taking a walk, a weekend trip, going to the cinema or the theater … There are many activities that allow you to break with the stress situation and, therefore, get away from it.


This is especially important when stressful situations occur in the workplace. You have to learn to work as a team and to delegate to other colleagues. You can’t control absolutely everything or just take on the entire workload. A good organization is also essential.

Get enough rest

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Sleep is always restorative when a person faces a stressful situation, so it is necessary to maintain adequate sleep hygiene, having dinner an hour before going to sleep, maintaining the conditions of darkness and adequate temperature in the room and not doing no other activity in bed, such as reading or watching television.

Change your perspective

Try to develop a more positive attitude towards challenges. You can do this by replacing negative thoughts with more positive thoughts. For example, instead of thinking, “Why does everything always go wrong?”, Change that idea to, “I can find a way to get through this.” It may seem difficult or silly at first, but you might find that this helps you turn your perspective around.

After implementing one of these ideas, try to meditate for 15-20 minutes each day to manage your stress. By focusing on a single point of feeling your body takes in deep breaths, you can encourage natural relaxation processes to form. Then turn these options into a daily routine so that you can promote weight loss because you are feeling happier every day.

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