Do THIS ONE EXERCISE Every Day!
Powerful (easy!) exercise reduces stress & helps fat loss
Think back to your 20’s or early 30’s.
If you wanted to lose some weight you were probably able to see results simply by exercising more (cardio anyone?) and eating less.
Even while dealing with loads of stress and little sleep.
I hate to be the bearer of reality, but that’s not going to fly anymore.
As a woman going through perimenopause and into your post-menopausal years, when stress, in particular, is unchecked, your weight loss efforts are going to be a struggle.
You could be doing the most dialed-in workout plan and diet that always worked for you in the past.
And yet, your body fat (especially that dangerous belly fat) will barely budge.
But, this is not the time to throw in the towel!
Managing your stress every day is more important now than ever.
Especially if fat loss is one of your goals.
JUST ONE THING
It’s simply not realistic to delete everything in your life that causes you stress.
But you CAN actively reduce the physical impacts that stress has on your body.
✅ Choose 2-3 stress reducing strategies to implement every day in an effort to lower your stress levels—whether you feel like you need it or not.
One simple, yet powerful daily tactic to reduce the physical impacts of stress is to do patterned breathing.
Your JUST ONE THING to Reduce the Physical Impacts of Stress
Do Patterned Breathing Daily
This is so bite-sized and doable!
Taking just a few moments, periodically throughout the day, to do some deep breathing can have a significant impact on what stress is doing inside your body.
Why does something so simple work so well?
When you’re stressed, your breathing rate increases, causing your breaths to be shallow and stay at the top of your rib cage.
You can actively override that nervous system mechanism and give your brain the signal that it is safe to relax, by doing rhythmic patterned breathing.
Ready to learn how?
Patterned or Rhythmic Breathing
- Inhale through your nose for a count of 5, expanding lowest ribs and belly as you fill with air.
- Hold the breath in for a count of 5.
- Exhale slowly through your mouth for a count of 8, contracting your belly and ribs as the air is pushed out.
Extra Tip: Try to do at least 5 rounds in a row of this 5-5-8 pattern of breathing. It is completely natural for the first 1-2 rounds to feel shallow and a bit of a struggle. Once you settle into the pattern, you’ll notice the length of your breaths become easier. This is PROOF that your nervous system is relaxing!
Did You Know...
- Chronic, unmanaged stress is one of the most common sources of excess body fat in midlife and is also connected to higher incidences of cardiovascular disease.
- Box Breathing is another great option: Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat. It’s easier than 5-5-8 and great for high-stress moments.
- Other simple ways to lower stress: Put your phone away, step outside for a walk, stretch, take a bath, light a candle, or just listen to music. Pick 2–3 calming activities each day to reset your nervous system and help with weight loss efforts.
Until next week... Be strong💪
