I'm stressed about stress!

[lostinyonkers]

Ok my title might be a little hyperbolic, but I really am looking for some advice… especially some science-based advise, if there is any.

I have been strict keto since the day I started, about 11 weeks ago – and my weight loss has been very slow and has completely stopped the past few weeks (even going up this week). In another thread I started, someone directed me to Shawn Mynar’s Keto for Women podcast (thanks @VirginiaEdie), which has some really great info on hormones and other things that inhibit weight loss. Since then I’ve been voraciously reading/listening to anything I can get my hands on to try to figure out what is going wrong here.

One of the big things I keep hearing over and over again is that stress is a big culprit for weight loss resistance. There is lots of scientific evidence for that: cortisol, etc, I get it. But after pointing out that stress is bad, the only advice given is always “so you need to get rid of your stress.”

Uh… what if you can’t?
I am in the middle of a very stressful court case that does not look like it is going to end any time soon. And meanwhile, in the middle of it, my husband got laid off and we are now without our main source of income, insurance, etc. Both of these are things I have very little/no control over and cannot just get rid of them.

So, my question is… Does anyone know if there is anything that can counteract the bad effects of stress on weight loss? Until I can get rid of the stress? Or am I just doomed until this all passes?

And before you ask…
Yes, I do exercise almost daily (for mental health benefits more than anything).
Yes, I do meditate/pray daily.
Yes, I do try my hardest to make time for deep breathing and hobbies and friends and all that good stuff.
No, I don’t stress eat. I really have been faithfully strict keto since the day I dove in.

[devhammer]

One thing you didn’t mention is sleep patterns. Stress can mess with sleep, and end up being a bit of a self-reinforcing thing (lack of sleep leads to more stress, which leads to lack of sleep, etc.), regardless of which comes first, the lack of sleep or the stress.

One of our other admins, @Donna, recommends progressive muscle relaxation as a means of reducing anxiety and stress:

MuscleRelaxation.pdf

I’ll admit, I’ve not been the best about following the recommendation, but it’s another arrow to stick in your quiver.

A potentially useful supplement is l-theanine, which can help reduce anxiety.

Apart from that, taking any and all steps to resolve the stressors (help and support your husband in his job search, work with your attorney to see if there are ways to resolve the court situation more quickly, etc.).

Not saying it’ll be easy, but another thing that can make a difference is accepting that things may be difficult for a while. Having been through a very stressful period myself over the last year or two (loss of a parent due to cancer and career struggles), I know that acceptance isn’t easy at all. But it may be one way to reduce the impact of the stressors.

Good luck!

[skinnyjeans13]

I guess I am one of those types that, if I can’t see it, feel it, touch it, or it’s not a scientific proven measurable fact, I don’t believe it. Some of my greatest fat loss happened at the worst , most stressful time of my life (last year…horrible job, mother dying).

Have you recalculated your macros since losing? Your body needs change as you lose.

[PaulL]

Dr. Steven Phinney, who has been researching LCHF eating for decades, finds that many women have been restricting their calories for so long that the body puts on lean muscle mass at the same time it’s burning fat, once the woman enters ketosis. So he advised not paying attention to your scale weight, but rather to other markers, such as dress size.

I suppose it depends on your goal. I love the weight loss I’m experiencing, but my primary reason for going keto is to stave off metabolic disease. If I can avoid Type II diabetes and coronary heart disease (which run in the family) it will all be worth it, even if I never lose another pound.

[Peter]

Me too. My doc caught me running headlong into t2d. My next A1c was normal … I just said I had cut out some carbs .

[lostinyonkers]

Yeah my sleep is definitely suffering through all of this as well. I checked out that link from Donna and I’ll definitely give it a try. I’ll also look into l-theanine. Never heard of it!

I think you’re right, though, that I’m most likely just going to have to accept that things are going to be a bit tougher than I’d like them to be for a while. I keep looking for “what I’m doing wrong” since the scale isn’t cooperating and it’s leading me left and right and all over the place, and I probably just need to chill out.

[Canuck]

Jen, I’ve never been a great sleeper and on keto have more energy. I listen to youtube meditation tapes thru earbuds at night to help relax my body and fall asleep. I do better with just breathing and the meditation not all the progressive relaxation but to each our own. I find they stimulate me. Ones by Deepra Chookra or Jason Stephenson are soothing for me. I think we’re all a bit different.
I too am going thru harsh court re distracted driver that almost killed me almost 4 yr ago. It will be peaked for the next yr and I can get quite stressed.
Best Wishes with husband getting some decent employment.

[Buttonwillow]

If you are eating within your own keto limits, regardless of weight gain or loss, I’d say you are doing exactly the right thing. Stress may be raising cortisol levels but your eating is not exacerbating the problem by shooting up insulin levels.

You can only do so much. If you are eating healthy you are doing well. Keto on.