Stress has adverse effects on weight loss, beyond simply wanting to stress eat. 

 Here are 5 ways to reduce your stress: 

1.  Eat a whole food (ketogenic) diet.  

I know by now, you probably see this one as my "broken record response" to everything.  And for that I apologize.  But - the truth of the matter is - nutrition is super important.   

That means - sorry friends, but ditch the packaged treats and focus on that wholesome food that will give you the nutrients your body needs to stay well.

The reason that eating a whole food diet is important for reducing or managing stress (and weight loss) is largely because stress and blood sugar regulation are interconnected.

The more stressed you are, the more likely your blood sugar can become unbalanced.  And, those of us in the keto community tend to be ultra aware of why blood sugar imbalances are a problem for our overall health and our weight.   

What a plate should look like (for weight loss): 

Pick your high quality protein and then add some low carb vegetables around it.  You can have a few berries, nuts or some dairy if tolerated.  

If you are unsure about how to calculate your keto macros, this my favorite calculator.  It was created by Craig and Maria Emmerich.

Most importantly, it is vital that you try to make meal-time a low stress event.  

 This is important - in order to make sure that your digestion is working properly.  Digestion requires being in a parasympathetic state (rest and digest), but when you are stressed, you are in a sympathetic state (fight or flight). Click here for some ideas on how to get settled before your meal.  

2.  Get Up & Move!

If this one made you feel a little panicked inside - don't worry, I don't mean that you have to go out for a run or get a gym membership.  

Movement helps regulate our blood pressure, blood sugar, improve our mood and mental clarity and it can even boost our immune systems.

This can include your formal workout routine, but if you don't have one, for stress relief any movement is okay.  Perhaps you enjoy working in your garden, taking the dog for a while or my personal favorite - having a dance party in your kitchen.   

If you are stressed about the idea of movement, because you have a sedentary job and you just don't know when you'll have time - worry no more, my friend.

Standing for two minutes of every hour helps!   It's best to be able to get up and walk around, and even shut your brain off from what you are working on when you can.  Your body will thank you for the movement and you will actually feel more focused when you return to your project.  

If turning away from your work is a no-go, simply standing at your desk for a few minutes is good enough for now!  

3. Get real with nature.

There have been multiple studies that indicate people are able to reduce their stress levels and improve their concentration by spending time out in nature.  This can be an active thing, so you are also enjoying movement, or you can simply sit in your backyard in take in the sounds, smells and sights.

Bonus points if you go outside and allow your feet to be "grounded" to the Earth, meaning you enjoy the ground barefoot.  

4. Reframe your thoughts.  

Reframing a thought around a stressful situation can be a challenge.  Often people mistake this to mean that they are simply supposed to replace a negative thought with a positive one.

Unfortunately, that does not work in many situations, because it is no believable. 

One way to reframe a thought is to neutralize it: 

If your thought is "I hate my legs," think instead "I have legs."  I have legs should not evoke much emotion and actually at the end of the day - you probably are grateful for them.

Or you can try this approach: 

Maybe this situation is happening for me.  Maybe I lost my job so that I could get the degree that I've always desired and do the job I've really always wanted.  

5. Take a minute to just breathe.

My Apple Watch even tells me to take a minute to breath every once and awhile and sometimes I even make a point to listen.  This is quite possibly the most simple thing to add to your de-stress routine, but it is ultra important!   

I like using the 4-7-8 breathing technique:  

1. Exhale completely through the mouth, making a "whoosh" sound.

2.  Close your mouth and mentally count to 4 - while inhaling.

3.  Hold for a count of 7.

4.  Exhale out of your mouth, with the "whoosh", for a count of 8.  

Repeat this at least 3 times.  

I hope you enjoyed these tips to de-stressing.  Please remember that it is always a good thing to take a few minutes to care for yourself, because you are at your best for others, when you are feeling your best.