manage your stress, lose more weight - contentful · manage your stress, lose more weight ... from...

126 REAL APPEAL | VOLUME ONE REAL APPEAL | VOLUME ONE 127

8

Manage Your Stress, Lose More WeightIn this session, we’ll help you pinpoint your sources of stress (which are not always obvious) and suggest techniques to manage them.

REAL APPEAL | VOLUME ONE 129 128 REAL APPEAL | VOLUME ONE

SESSION 8

Y ou’re changing lanes on a highway

when you spot a truck bearing down

on you in your rear view mirror—it came

out of nowhere! You swerve back into your

lane, narrowly missing an accident.

Your heart’s pounding, your breathing

quickens and you’re shaken up. This is

your “fight or flight” response—a reaction

to stress that’s caused by a rush of

hormones and other brain chemicals

that instantly prepare your body to

combat or flee from an enemy.

Although there’s no need to flee or fight

the “enemy” in this situation—the trucker

who’s long gone—you still experience all

the same responses inherited from our

primitive ancestors, which helped them

fend off animal attacks and other dangers.

You may also have the same reaction while

sitting in your office, feeling frazzled after

a bad review. Or at your kitchen table, as

your kids fight with each other. As you can

see, most stressful situations don’t have

anything to do with fighting or fleeing.

The Connection Between Stress and the Scale

That’s a problem because high levels of

stress hormones, which should prompt you

to take action, end up going unused. When

this happens frequently, the result can be

downright damaging—chronic stress can

lead to weight gain, high blood pressure,

heart disease and other illnesses.

This is what happens to people who

are consistently stressed due to money

worries, toxic relationships or other issues.

In fact, they may be so used to the stress

response that they don’t even realize

how stressed they are.

How Feeling Frazzled

Affects Your Figure

Women with higher waist-to-hip

ratios (bigger waist in proportion to

hips) reacted more poorly to stressful

situations and secreted more of

the stress hormone cortisol than

women with lower waist-to-hip ratios,

according to a study at the University

of California in San Francisco.

REAL APPEAL | VOLUME ONE 131

SESSION 8

130 REAL APPEAL | VOLUME ONE

It directs fat to your belly. Cortisol, a hormone secreted in response

to stress, directs the body to deposit fat

deep in the belly, surrounding the liver and

other organs. (The body interprets stress

as possible food scarcity, and wants that fat

in reserve as fuel.) This deep “visceral” fat

promotes chronic inflammation in the body,

which is one of the causes of heart disease,

cancer and type 2 diabetes. Even among

thin people, those with larger waistlines

tend to have higher cortisol levels.

It triggers your appetite. You’re overwhelmed at work and reach for

the candy bar or at the end of a stressful

day, you find yourself in front of the TV with

a bag of cookies. If you were munching on

celery or oranges, it wouldn’t be a problem.

But when you’re out of sorts, it’s cookies,

fries, and other fatty, sugary and/or salty

foods that do the trick (temporarily, of

course). Cortisol whets your appetite for

these types of foods.

It throws a wrench inyour schedule. It could be smooth sailing for you and

then—wham—your father has a stroke,

or you start traveling for work, or another

stressor hits. Suddenly, your schedule’s

thrown off. For example, you’re caretaking

instead of food shopping, or on an airplane

instead of taking your morning walk.

Without the time (and energy and focus)

you once had, it can be tough to keep

healthy habits up.

It disrupts sleep. Stress is a well-known sleep saboteur,

and lack of shut-eye disrupts appetite

hormones, making you hungrier. Plus,

when you’re tired, it’s hard to gather

up the motivation to exercise—or do

much of anything, really!

Here’s How Stress Packs on the PoundsChronic stress and weight gain are closely linked. A survey that tracked people in midlife for nine years found that as stress levels rose—especially among overweight or obese people—so did body weight.


SESSION 8

So... What’s Stressing You Out?

On a scale of 1 to 10, how would you rate your stress level the past month?

_______________

I f you’re like the majority of Americans,

then you feel stressed out on a regular

basis. According to a recent American

Psychological Association (APA) survey, 67

percent of people report emotional stress,

such as irritability, anger or anxiety. And

72 percent say it affects them physically,

with symptoms such as fatigue or

upset stomach.

As you read this, you might be wondering,

“How stressed am I?” Stress doesn’t always

manifest itself in the same way, as you can

see in the “Signs of Stress” box. Answer this

quick question to check your stress level.

What's Stressing You Out?It could be any one of the following triggers, which are the top stressors,

according to American Psychological Association surveys. Put a check mark

next to your particular stressor(s)—this info will come in handy when making

your Commitment Contract.

Warning!Signs of Stress

Stress shows up in both physical

and psychological ways. Here

are the top signs (ranked from

most common to least), according

to American Psychological

Association surveys:

-Irritability or anger

-Fatigue

-Lack of interest,

motivation or energy

-Feeling nervous or anxious

-Headache

-Feeling depressed or sad

-Feeling as if you could cry

-Upset stomach or indigestion

-Muscular tension

-Change in appetite

-Teeth grinding

-Change in sex drive

-Tightness in the chest

-Change in menstrual cycle

-Feeling faint or dizzy

-Erectile dysfunction

Money. Not having enough to pay bills, mortgage, rent or health

insurance, or in other ways feeling over your head financially is a

classic source of stress.

Work. A busy job with lots of responsibilities can be rewarding—

even exhilarating—as long as you enjoy it. Sure, you may have some

stress, but it’s not the damaging type. On the other hand, jobs that

leave you feeling overwhelmed, exhausted, unappreciated and/or

unrewarded can wear you down.

The economy. The aftermath of the recession has left a lot of

people out of work, insecure about their jobs, stuck in lower status/

lower wage jobs and, sometimes, more socially isolated.

Family responsibilities. Whether it’s your partner, kids,

aging parents, disabled family members or all of the above, family

obligations can be stressful!

Relationships. While supportive, loving relationships help buffer

you from stress, hostile and unstable ones do just the opposite.

Personal health concerns. Managing diabetes, depression

or another disease or chronic condition is tough enough, but if it

impacts your ability to work, you have a double whammy.

If you answered “3” or

less, you have little stress.

Answer 8 or higher, your

stress level is high. If you

fall in the 4-to-7-range,

you’re about average.


SESSION 8

Getting a Grip On It

S tress isn’t always a bad thing. For

example, you could be taking a class

you enjoy, but still find the challenging

material stressful. On balance, the

experience is enriching and positive. A

certain amount of stress can light a fire

under us, spurring achievement.

Often, it’s not the stressor that’s the

problem, but the way you react to it. For

example, your coworker doesn’t let your

unpleasant boss get to him, but you suffer

terribly from his rants.

Say you’re diagnosed with pre-diabetes.

After the initial shock wears off, you:

a) Read up on the condition and begin

taking the necessary diet and exercise

steps to lower your blood sugar.

b) Feel so overwhelmed that you can’t take

any steps towards treating the condition.

c) Figure you don’t have the skills to deal

with the situation and don’t do anything

about it.

Which option best describes how you

would handle the situation? If it's “a,” then

you have the self-confidence to meet

challenges head-on; that belief in your

competency is associated with lower levels

of stress. If your reaction is closer to “b” or

“c,” then you could use some help in the

coping department!

How to Boost Self-Confidence

and Competency

• Set realistic and specific goals. Going

back to the example above, you might

tell yourself: “Today, I'll search for 15

minutes to find books on managing pre-

diabetes.” “Tomorrow, I'll order a book.”

Once you get the book, you might plan to

read one chapter every three days. Then

you might plan on implementing one or

two diet changes per week, and so on.

• Make a list of past accomplishments.

Did you graduate from high school or

college or complete another type of

training? Perhaps you organized a party,

meeting, or other event. Maybe you’re a

good parent or friend. List some of your

past accomplishments and review them

whenever you feel you can’t deal with

an issue.

• Seek support. Maybe you have some—

but not all—of the skills it takes to tackle

a problem. That’s OK! Ask your coach, a

fellow Real Appeal participant, co-worker,

or another trusted person for help, read

up on a subject or find a mentor to help

fill in any gaps.

Boost Your Confidence

BUSTER

STRESSSTRESS

#1

Sometimes, it’s the sheer number of

stressful events. You shrugged off your

car’s breakdown (and waiting over an hour

for the tow truck and being late to work).

But when you got that call to pick up your

sick child—with what car?—and neither

your spouse nor your mother could be

found, now you’re officially stressed.

There’s no way around it: Stress is simply

a part of life. The goal is not to eliminate

it, but to better manage it. To help you,

here are nine of the most effective stress-

busting strategies.


SESSION 8

SESSION 8

People who are more physically active

• Are less likely to be anxious.

• Are less likely to be depressed.

• Are more resilient to stressful

situations and other stressors.

• Have lower levels of stress hormones,

inflammatory compounds and DNA-

damaging compounds called free

radicals, all of which increase stress

and depression.

• Have a more muted response to stress

because there’s a smaller increase in

heart rate and blood pressure, and levels

return to normal more quickly.

• Tend to produce endorphins

while working out; these feel-good

chemicals remain elevated for hours

after exercising.

• Are less likely to be obese, which can

be a trigger for stress and depression.

• Tend to get better quality sleep,

which can lower stress levels.

As you become more physically fit, you

become more mentally fit too, especially

when it comes to stress. Exercise offers

a number of stress-busting perks, from

protection against depression to

improved sleep.

How to Get More Active

Hopefully, you've increased your activity

with the Real Moves workouts, the Walk

It Off! Walking program, or DIY exercise

program. Or, maybe you’ve joined a

kickball, softball or other team.

Keep in mind, both aerobic exercise and

strength traning ease stress. In fact, now

that you’re moving your body more, take

note: Do you feel less stressed? Or better

able to cope with it?

Chowing down on mashed potatoes,

pizza, ice cream and other comfort foods

to assuage anxiety only leads to bloating,

sluggishness, guilt, and eventually weight

gain, which will leave you more stressed.

If you’re also staying up late web-surfing

or watching TV to escape your troubles,

you may be cutting into your sleep time;

lack of sleep disrupts your nervous

system in a variety of ways (including

raising cortisol and adrenaline,

another stress hormone). The result:

Mood plummets and you feel

more overwhelmed.

How to Prioritize Yourself

Eat healthfully (the Real Appeal nutrition

guidelines and meal plans should be

helping with that). Turn off the TV, shut

down the computer, or do whatever

it takes to get eight hours of sleep a

night. (Find more sleep tips in Session 11,

Volume Two.)

From Carole King’s “You’ve Got a Friend”

to Bruno Mars’ “Count on Me,” songs

about friendship resonate for good

reason: social support is critical to our

health and well-being. Having a network

of family, friends, neighbors and others

who can lend a sympathetic ear, remind

you of your wonderful attributes, watch

your kids when an unexpected event

crops up, or even offer financial help, can

significantly help ease your stress levels.

How to Expand Your Social Circle

• If you’ve let friendships lapse,

try to reconnect with your more

supportive friends. (Skip those

who stress you out.)

• Meet new people by joining a

softball team, knitting circle, charity

or other group activity.

• Recruit someone from your Real

Appeal online support group

to be your virtual “support buddy.”

Who better to lean on than someone

sharing a similar experience?

• Be a supportive friend yourself, taking

time to listen, plan fun get-togethers

and be giving in other ways. (But not

too giving, as explained under Stress

Buster #7, page 140)

Get by with a Little Help from Your Friends

BUSTER

STRESS

STRESS

#4

Make YOU a #1 Priority

BUSTER

STRESSSTRESS

#3

Sweat It OutBUSTER

STRESSSTRESS

#2

Exercise to...

Steps taken

If you’ve never meditated or taken a yoga

or tai chi class, you may be thinking, “that

New Age-y stuff isn’t for me!” But this New

Age-y stuff (which dates back more than

2,500 years) can really help ease stress!

How to Relax

• Progressive muscle relaxation. This

practice involves tensing one specific

muscle group at a time, then relaxing

it. You can try it at home—you can

find audio guides online, or written

instructions such as the one by the

American Medical Student Association

(http://www.amsa.org/healingthehealer/

musclerelaxation.cfm).

• Meditation. While the goal and technique

vary depending on the type of meditation,

most have the following in common:

• You learn to focus your attention.

• You put judgment aside.

• You let distractions come and go

without getting upset—you gently

return to focusing.

• You meditate in a comfortable

position whether it’s sitting,

lying down, standing or walking.

• It calms you down.

These two types have good

scientific support

• Mindfulness meditation involves focusing

on the present moment and observing

what unfolds with acceptance and

openness. Just a 5-minute meditation can

reap significant well-being rewards. Try

downloading a meditation app for your

smartphone or computer to get started.

• Transcendental meditation, which,

ideally, is practiced for 20 minutes per

session, twice daily, takes you to the

quieter, calmer regions of your mind.

• Yoga. This ancient Indian practice has a

number of different “schools” or styles.

Hatha yoga, which is the most popular

type in the U.S., combines moving

postures, stretches and breathing

exercises, which all relax muscles. Try

the yoga-based Real Flex 2 workout for

the perfect way to put this "practice" into

practice. Or, find yoga classes in your

area by searching the web or through

word of mouth.

You’re late for an appointment because

you can’t find the keys and once you finally

do, you realize your gas tank is empty

and have to stop at a gas station. Getting

organized can go a long way toward

alleviating stress.

How to Get Organized

• Clear distracting thoughts from your

mind, perhaps by tucking them into the

“for later” part of your brain.

• Organize and clean your work space.

Throw, file, clean and create a system for

incoming paper or other items.

• Organize and clean your home. This

might take weeks, but dedicate time

for it every day. You might go room by

room, or try just 10 minutes at a time. Part

with stuff you don’t use or need, and set

up a system for dealing with incoming

groceries, mail, and other items.

• Stop buying stuff you don’t need.

You’ll save money, space, and reduce

your carbon footprint.

• Get help if needed. Professional

organizers don’t come cheap, but they

can work wonders. One place to find an

organizer is www.napo.net (The National

Association of Professional Organizers).

- Boost your confidence- Sweat it out- Make you a #1 priority- Help from friends- Chill out!- Clear the clutter


SESSION 8

Chill Out!BUSTER

STRESSSTRESS

#5 BUSTER

STRESSSTRESS

#6

Clear the Clutter


While it’s wonderful to be a giving person,

too much of a good thing can wear

you down. Spread yourself too thin at

work, with friends and family, with other

responsibilities, and you could wind up

overworked, overwhelmed, and stressed

Do you make time to do things you truly

enjoy? It might be listening to music,

playing an instrument, reading a novel,

or catching up with a friend. Go back to

your schedule and try to find time to do

something pleasurable daily, even if it’s just

for 15 minutes. And then schedule in longer

events, like a movie, concert, or going out

dancing at least once a week.

Sometimes, your issues are more

than you can handle alone, or even

talk out with your Real Appeal

coach or friends. You might need

professional counseling from a

licensed psychologist, social worker

or psychiatrist. To find one, ask friends

or your primary healthcare provider, or

try www.findapsychologist.org

or locator.apa.org

out. Plus, all that saying “yes” might mean

you’ve left no time for exercising, food

shopping and preparing meals. Steve Jobs

said it well: “It’s only by saying ‘No’ that

you can concentrate on the things that are

really important.”

How to Say No

① Check your calendar for the next week.

② Circle all events you can get out of without

causing harm to yourself or anyone else.

③ Drop one or more of them.

④ Next, think beyond the next seven days.

Are there long-term responsibilities or

activities you can drop? How about TV

shows—can you give some up to free up

time? Any other ways to save time?

Lightening up your schedule might mean

saying “no” to someone. Hard to do? Just

be honest. Let the person know that you’ve

become overscheduled and that you’re

trying to lower your stress levels and

become healthier.

Give Yourself Permission to Say No

Make Time for the Things You LoveB

USTER

STRESS

STRESS

#8

Seek Outside Help

BUSTER

STRESSSTRESS

#9BUSTER

STRESSSTRESS

#7

“Let's be real”Beat Stress with Booze?

While it may be tempting to relieve

your stress with alcohol, doing so

can backfire: After the buzz wears

off, mood can plummet leaving you

even more depressed or anxious.

You should be especially careful

if you have an anxiety disorder,

as National Institutes of Health

surveys show that you’re about

twice as likely as the general

population to develop an alcohol

dependency. And, let’s face it:

Most of us aren’t firing on all

cylinders when under the influence

or hung over. So, the myth that

alcohol relieves stress? Busted!


SESSION 8


SESSION 8

Commitment ContractI’ll lower my stress levels to look better and feel better.

This week, I'll:

Make a list of my top stressors using the chart on the

facing page (refer back to page 133 for examples of

common stressors). I will examine all aspects, such as

money issues, relationships, and my emotional state. I’ll

continue to add new stressors to the list as I uncover them.

Note: Be specific; for example instead of “job” you might say “dealing with angry customers.”

Brainstorm healthy ways to cope, and ask my coach to

review my strategies. I’ll write down those “stressbusters”

on the chart in the facing page.

Note: Again, be specific, as in “I’ll ask my colleague to take on half the angry customers.”

Avoid unhealthy outlets to cope with stress, such as

(examples: junk food, alcohol, drugs, excessive TV watching)

Meanwhile, I’ll continue my other healthy habits (weighing

in, tracking, staying within my calorie range, etc.) to the

best of my ability.

It’s time for my monthly check in! I will take my Week

8 photo, track my weight, BMI, and assess my progress

using the Real Snapshot overview on RealAppeal.com.

My signature: ______________________________

StressbusterSources of Stress


Goals & Motivation

Sometimes you might try something

that doesn’t work, and your weight loss

might stall. Or, you might go through a

phase when life seems too hectic and

your workouts fall by the wayside.It’s

OK if things don’t go perfectly 100% of

the time. In fact, that’s life–it’s bound to

happen! But if you write down your goals

and motivators here, you’ll have your

“rock”—the touchstone of your individual

program—and you can come back time

and time again to remind yourself why you

are doing this. And whenever you could

use some help setting or sticking with your

goals, don’t forget—you always have your

trusty coach to lend a hand!

You are so worth it. So, dream big! As long

as you set attainable, relevant, and well-

defined goals, you will be successful!

W hat are your hopes and dreams for

yourself and your body? Do you

want to lose 30 pounds by the end of 16

weeks? Do you want to be able to shop in

the “regular” size section at the store? Or,

maybe you want to get and stay healthy so

you can be more active with your family–

and your future grandkids? Whatever

your motivation is, it’s important to get

crystal-clear on what is going to help keep

you going throughout this transformation

journey. The more personal, specific and

well-planned you are about your goals, the

better you will be at staying focused and

motivated towards the end result.

Look at the Real Appeal program as a

“Choose Your Own Adventure” experience.

Some weeks might seem like a breeze,

and you’ll lose two or more pounds easily.

Set Your GoalsWhat are the goals you would like to reach with the Real Appeal program?

• I want to lose 8 lbs in the first 30 days of the program.

• I want to exercise 5 days a week.

• I want to fit into my jeans comfortably within the first 2 months of the program.

• I want to lose 50 lbs by the end of the year.

• I want to be able to play in the backyard with the kids for an hour without getting winded.

• I want to have a “healthy” yearly physical check-up at the doctor.

SHORT-TERM GOALS

LONG-TERM GOALS

Short-term:

Now, fill in your own short-term and long-term goals in the space below. Be specific. And, don’t forget to refer back to them at any point during the program.

Long-term:


146 REAL APPEAL | VOLUME ONE REAL APPEAL | VOLUME ONE 147

BMI ChartBody Mass Index (BMI) Chart for Adults

The Body Mass Index (BMI) comes from

a simple formula, based on your height and

weight, that provides a good indication of

body fat and your weight status. Generally

speaking, the higher the BMI, the more

body fat.

In addition to this chart, you can find

your BMI by using the BMI calculator on

RealAppeal.com. (It’s particularly handy

if you fall in between the heights on this

chart (for instance, if you’re 5’3 ½”, or if

you're taller than 6-foot-4-inches.

19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36

4'10" 91 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167 172

4'11" 94 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173 178

5'0" 97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179 184

5'1" 100 106 111 116 122 127 132 137 143 148 153 158 163 169 174 180 185 190

5'2" 104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191 196

5'3" 107 113 118 124 130 135 141 146 151 158 163 169 175 180 186 191 197 203

5'4" 110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204 209

5'5" 114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210 216

5'6" 118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216 223

5'7" 121 127 134 140 146 153 159 166 172 178 185 131 198 204 211 217 223 230

5'8" 125 131 138 144 151 158 164 171 177 184 190 137 203 210 216 223 230 236

5'9" 128 135 142 149 155 162 169 176 182 189 196 203 209 216 223 230 236 243

5'10" 132 139 146 153 160 167 174 181 188 195 202 209 216 222 229 236 243 250

5'11" 136 143 150 157 165 172 179 186 193 200 208 215 222 229 236 243 250 257

6'0" 140 147 154 162 169 177 184 191 199 206 213 221 228 235 242 250 258 265

6'1" 144 151 159 166 174 182 189 197 204 212 219 227 235 242 250 257 265 272

6'2" 148 155 163 171 179 186 194 202 210 218 225 233 241 249 256 264 272 280

6'3" 152 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 279 287

6'4" 156 164 172 180 189 197 205 213 221 230 238 246 254 263 271 279 287 295

37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54

4'10" 177 181 186 191 196 201 205 201 215 220 224 229 234 239 244 248 253 258

4'11" 183 188 193 198 203 208 212 217 222 227 232 237 242 247 252 257 262 267

5'0" 189 194 199 204 209 215 220 225 230 235 240 245 250 255 261 266 271 276

5'1" 195 201 206 211 217 222 227 232 238 243 248 254 259 264 269 275 280 285

5'2" 202 207 213 218 224 229 235 240 246 251 256 262 267 273 278 284 289 295

5'3" 208 214 220 225 231 237 242 248 254 259 265 270 278 282 287 293 299 304

5'4" 215 221 227 232 238 244 250 256 262 267 273 279 285 291 296 302 308 314

5'5" 222 228 234 240 246 252 258 264 270 276 282 288 294 300 306 312 318 324

5'6" 229 235 241 247 253 260 266 272 278 284 291 297 303 309 315 322 328 334

5'7" 236 242 249 255 261 268 274 280 287 293 299 306 312 319 325 331 338 344

5'8" 243 249 256 262 269 276 282 289 295 302 308 315 322 328 335 341 348 354

5'9" 250 257 263 270 277 284 291 297 304 311 318 324 331 338 345 351 358 365

5'10" 257 264 271 278 285 292 299 306 313 320 327 334 341 348 355 362 369 376

5'11" 265 272 279 286 293 301 308 315 322 329 338 343 351 358 365 372 379 386

6'0" 272 279 287 294 302 309 316 324 331 338 346 353 361 368 375 383 390 397

6'1" 280 288 295 302 310 318 325 333 340 348 355 363 371 378 386 393 401 408

6'2" 287 295 303 311 319 326 334 342 350 358 365 373 381 389 396 404 412 420

6'3" 295 303 311 319 327 335 343 351 359 367 375 383 391 399 407 415 423 431

6'4" 304 312 320 328 336 344 353 361 369 377 385 394 402 410 418 426 435 443

Normal Overweight Obese Obese

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He

igh

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Body weight (pounds) Body weight (pounds)

BMI BMI

manage your stress, lose more weight - contentful · manage your stress, lose more weight ... from...

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