Welcome back to our 21 Day Weight Loss Challenge. Today, we're diving into the complex relationship between stress and weight. Stress, whether positive or negative, can wreak havoc on our lives, influencing our daily choices, sleep, and significantly impacting our weight and overall health. It's crucial to understand that chronic stress can trigger the release of cortisol, which may increase appetite and cravings for unhealthy foods, leading to emotional eating and making it harder to maintain healthy eating habits. To combat stress, I recommend incorporating a guided meditation practice into your routine. It's a simple, time-efficient method that can have a profound impact on reducing stress levels. Meditation helps calm the mind and can improve emotional well-being. I suggest trying out meditation apps like Calm or Headspace, or even free sessions on YouTube. Remember to schedule a regular time for this practice to build a habit that contributes to your weight loss journey. Additionally, I shared a story about how stress can affect blood sugars, highlighting the importance of managing stress for overall health. A friend's patient experienced significant blood sugar spikes when stressed, as monitored by a continuous glucose monitor, emphasizing the need to rethink our engagement with stress. Another powerful tool I discussed is expressive writing, based on the work of social psychologist James Pennebaker. The Pennebaker Protocol involves writing sessions where you explore troubling or traumatic events, focusing on the facts, your feelings during the event, and your current feelings. This practice has been linked to long-term benefits like improved well-being and decreased doctor visits. Today's assignment is to use your journal to reflect on the relationship between stress and your eating habits. Identify stress triggers, analyze how stress affects your eating patterns, evaluate your coping mechanisms, and consider the immediate effects of meditation on your stress levels. Finally, brainstorm strategies to better manage stress and prevent it from impacting your eating habits negatively. Remember, small habits can have a huge impact. By managing stress effectively, we can make significant strides in our weight loss journey. Stay tuned for more insights as we continue our 21 Day Challenge. Visit: https://www.drmarbas.com/