Squats, Snacks and Stress: Unravelling Our Body's Responses
The importance of understanding the different types of stress your body experiences
The ways in which stress, particularly distress, can sabotage weight loss efforts
Tactics you can implement to reduce stress and foster better results from your fitness journey
The key link between stress and decision making associated with eating habits
The crucial role exercise plays in mitigating the effects of stress
Not All Stress Is Bad: Eustress vs Distress
The human body has an innate tendency to react to different situations, whether positive or negative, to protect itself and ensure survival. As personal trainers, we use this term a lot when describing workouts, but here we're focusing on the stress that comes outside of the weights room. Stress isn't all bad though. It's important to understand that there are two types of stress: eustress and distress. Eustress is your friend; it's the motivation you feel running your first 5k or lifting a heavier weight. It brings out your best performance. Conversely, distress turns up uninvited, and tends to stick around as a somewhat unwanted guest. It's the stress you feel when you're overworked, dealing with family drama, or just cramming too much into your day.
How Distress Disrupts Your Fitness and Weight Loss Goals
The reality is that stress, particularly distress, can play a significant role in curbing your fitness and weight loss efforts. It's a sneaky little troublemaker that's been known to derail fitness journeys when you least expect it. You see, when your body is under chronic stress, it goes into survival mode which can result in a higher tendency to store fat, particularly in the abdominal area. Couple that with stress-eating and you’ve got a fitness-hampering combo right in front of you. As such, understanding the effect of stress on your body is a vital component of maintaining a satisfactory rate of weight loss.
Simple Strategies to Tackle Stress Head-On
But distress isn't something you should just accept. Instead, you can implement strategies to manage your stress levels. This could be anything from participating in yoga, practising deep breathing exercises, ensuring you get a sufficient amount of sleep, or simply decluttering your workspace. Each individual responds differently to these interventions, so try them out to find what works best for you. These stress management tactics may seem simple, but they can play a significant role in influencing your fitness journey positively.
Why Stress Affects Your Eating Habits
If you've ever migrated towards the biscuit tin after a stressful day, then you've experienced the link between stress and decision making. When we're distressed, our decision-making abilities can get clouded, pushing us towards a path of unhealthy food habits. Irrespective of how much we tend to deny it, there's a deep-seated co-relation between stress and the food choices we make. This said, acknowledging this relationship can help you understand and combat these moments of weakness and enhance your overall fitness journey.
Exercise: A Powerful Antidote to Stress
Finally, we need to discuss the role of exercise in handling stress. It's important to remember that physical activity is one of the most effective ways to reduce stress. Movement stimulates the production of endorphins, naturally elevating your mood while reducing cortisol and adrenaline levels. It's a bit of a well-being cocktail that works wonders for your body. Remember to focus your workouts on enjoyment too, not just pushing for results. Find a balance and view exercise as therapy, not just a task to check off.
The Hidden Stressors: Social Pressure and Self-Expectations
Another important angle to consider is how social environments and personal expectations can silently intensify stress. Whether it’s the pressure to look a certain way, keep up with others on social media, or meet unrealistic goals, external forces can weigh heavily on your internal state. These pressures can create a chronic cycle of dissatisfaction and guilt, which not only dampens motivation but can also lead to emotional eating or skipping workouts. Learning to identify and block out the noise is key—focus on your personal progress and celebrate the small wins. After all, your journey is yours alone, and comparisons often do more harm than good.
Sleep: The Overlooked Stress Buster
Sleep, often overlooked, is another foundational element that directly influences how our bodies cope with stress. When you're sleep-deprived, your cortisol levels spike, your appetite-regulating hormones go haywire, and your decision-making becomes compromised. It becomes easier to grab junk food and harder to find the energy to exercise. Prioritising a regular sleep schedule—aiming for 7 to 9 hours per night—can significantly improve both stress resilience and physical performance. In short, recovery is just as crucial as the workouts themselves.
Personalise Your Stress Relief Plan
Lastly, it’s vital to approach stress management with patience. No one masters it overnight, and there’s no one-size-fits-all solution. Some people find relief through creative outlets like journaling or art, others may benefit from spending time in nature or speaking with a therapist. The key is to stay proactive and flexible. Keep checking in with yourself and adapting your routine to match your lifestyle and emotional state. By doing so, you create a more sustainable, enjoyable approach to health and fitness—one that not only helps you reach your goals, but supports your overall well-being for the long haul.
From a Personal Trainer’s Perspective
As a seasoned personal trainer from Liverpool, I can't emphasise enough the significance of stress management in your fitness journey. It's not just about lifting weights and running distances. Your mental health is equally crucial in this voyage. Understanding the different types of stress your body undergoes is the first step towards taking control of your fitness journey. It's certain that distress is an unwanted party pooper, but with mindful strategies, it can be addressed to foster fruitful results. Let's not forget, overthinking and fretting unnecessarily can also add to your distress. Enjoy the process, adapt, and strive for consistency over perfection. Remember, your workouts are not just about getting a fit body but also about having a healthy and vigorous mind. Exercise is your ally against stress, so embrace it. It's time we give stress a run for its money!
Further Reading and Resources
To learn more about stress management check out stress.org.uk