7 Ways to beat stress fat

Anxiety is a powerful biological trigger for weight gain. Here’s how to stop it-fast,

For most of us, stress is a fact of life.

Unfortunately, recent research reveals that it’s also a fact of fat. “Even if you usually eat healthfully and exercise, chronic high stress can prevent you from losing weight-or even add pounds,” says Pamela Peek, MD, MP, a prevention adviser and the author of body for life for women.

     Here’s what happens: your body responds to all stress-physical or psychological-in exactly the same way. So every time you have a stressful day’ your brain acts as through you’re in physical danger and instructs your cells to release potent hormones. You get a burst of adrenaline, which taps stored energy so you can fight or flee. At the same time’ you get a surge of cortisol, which tells your body to replenish that energy even through you haven’t used very many calories in your stressed-out state. This can make you hungry…very hungry. And your body keeps on pumping out that cortisol as long as the stress continues.

     Sadly, few of us reach for carrot sticks in these situations. “Instead, we crave sweet, salty, and high-fat foods because they stimulate the brain to release pleasure chemicals that actually do reduce tension,” explains Elisa Epel, PhD, a researcher on stress eating at the University of California, San Francisco. This soothing effect becomes addicting, so every time you’re anxious, you reach for fattening foods.

     In addition, with your adrenal glands pumping out cortisol, production of the muscle-building hormone testosterone slows down. “Over time, this drop causes a decrease in your muscle mass, so you burn fewer calories,” explains Shawn Talbot, PhD, author of the cortisol connection. “This occurs naturally as you age, but high cortisol levels accelerate the process.”

1.    Drop and Do 10 That’s right, power out some push-ups. “Moving your muscles is an effective, instant stress reliever. It actually fools your body into thinking you’re escaping the source of your stress,” says Talbot.

2.    Go slowly at Meals Under stress, we tend to scarf down even healthy food, and research has linked this behavior to bigger portion and more belly fat.

3.    Stop strict Dieting It’s ironic, but research shows that constant dieting can make cortisol levels rise as much as 18%. In addition, when your cortisol levels spike your blood sugar goes haywire, first rising, then plummeting.

4.    give into cravings When stress drives you toward something sweet or salty, it’s okay to yield a little. It’s much better to indulge in a small way and cut off your cortisol response before it gets out of control.” says Epel.

5.    Curtail Caffeine Next time you’re under duress, choose decaf. When you combine stress with caffeine, it raises cortisol levels more than stress alone.

6.    De-stress breakfast

Deficiencies in vitamin B, vitamin C, calcium, and magnesium are stressful to your body, leading to increased cortisol levels and food cravings, says Talbot.

7.    Sleep It off

The most effective stress-reduction strategy of all: Get enough shut-eye. “Your body perceives sleep deprivation as a major stress-or,” says Talbot.