Stress: The Enemy of Weight Loss

We secrete a hormone called “Cortisol” when we feel stressed. The higher cortisol levels there are, the more visceral fat we store in our bodies. Higher cortisol also decreases the amount of growth hormone in our bodies, makes it hard to build muscles, lowers the metabolism, which overall creates difficulty to lose weight.

At the same time, stress makes us want to indulge in bad habits such as overeating, smoking, binge drinking, and staying up late. Stress is a big factor in whether or not we can succeed in achieving our weight loss goals.

Effective Stress-Relief Activities

The following activities are known to help with stress:

• Spend time to relax
• Laugh from your heart
• Get quality sleep
• Concentrate on an activity
• Get adequate exercise

When we carry stress our hearts are being weighed down. Every person has a different level of stress resilience and there’s no one answer in how to resolve it. What’s most important is that we have ways to keep our distance from our stress source.

Dancing is gaining attention as it checks off many of the points above.

The Benefits of Dance for Weight Loss

There are many types of dancing from competitive dancing to casual fun dances for weight loss. The dances we will mention here are anything short enough to practice within 5-10 minutes.

The following are the benefits we gain from dancing:

A Stress Reliever

According to studies of dance movement therapy, participating in expressive and communicative body movements with others creates a sense of safety and stress relief. By letting go of stress, our mental capacity becomes better prepped for taking on the challenges of a weight loss journey.

A Fun and Painless Way to Exercise

There is a unit called “MET” that measures exercise intensity based on our oxygen consumption. Our inactive resting state is measured at 1 MET and we can measure our activity intensity by MET units to figure out a metabolic rate.

For example, jogging is 7 METs, tennis is 6 METs. Every activity has a MET measurement. The higher the MET is, the more calories are burned in the same amount of time spent on it.

Dancing, which can be categorized as aerobic exercise, is about 8 METs. This is a higher MET than jogging. If the usual exercise of weight lifting and running seems stressful, dancing could be a great way to exercise in a fun and painless way.

Infinite Variations to Try

When we’re trying to lose weight, oftentimes our diet and exercise can become repetitive and mundane. That alone can be a cause of stress. However, dancing is a great way to switch up your mood!

To dance, we need music, and this can easily bring our mood to a high. What makes dancing unique is its variety in the types of dance movements. From hip-hop, ballet, jazz, salsa, ballroom, dubstep, or just freely dancing however you feel, dance has so many means of expression. This also why Zumba has gained popularity as an exercise.

If repeating the same kind of dance bores you to the point of stress, there’s no need to continue. You can always try different styles of movements to keep things interesting.

Dance for Stress Relief and Weight Loss

Weight loss exercises are only effective when we continue them, but it can also become painful and stressful to do the same movements every day. Stress is the enemy in achieving weight loss goals.

Therefore, dancing is an excellent way to relieve stress, get exercise, and refresh our mood. We hope you find a fun dance to incorporate as part of your exercise routine so that you can combat stress while trying to lose weight.

Looking to improve your mental wellbeing? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Reference：
Clements, A. (2020, August 12). How Laughter Can Relieve Stress + Ideas to Laugh it Off. University of St. Augustine for Health Sciences. https://www.usa.edu/blog/how-laughter-can-relieve-stress/

Jeong, Y. J., Hong, S. C., Lee, M. S., Park, M. C., Kim, Y. K., & Suh, C. M. (2005). Dance Movement Therapy Improves Emotinal Responses and Modulates Neurohormones in Adolescents with Mild Depression. International Journal of Neuroscience, 115(12), 1711–1720. https://doi.org/10.1080/00207450590958574

Koch, S. C., Riege, R. F. F., Tisborn, K., Biondo, J., Martin, L., & Beelmann, A. (2019). Effects of Dance Movement Therapy and Dance on Health-Related Psychological Outcomes. A Meta-Analysis Update. Frontiers in Psychology, 10, NA. https://doi.org/10.3389/fpsyg.2019.01806

Miyachi, M. (2019). Physical activity, METs, and energy expenditure. Nippon Shokuhin Kagaku Kogaku Kaishi, 66(2), 57. https://doi.org/10.3136/nskkk.66.57

Physical Activity Guidelines Resources. (2020). American College of Sports Medicine. https://www.acsm.org/read-research/trending-topics-resource-pages/physical-activity-guidelines

Tamashiro, K. L. K. (2011). Metabolic syndrome: links to social stress and socioeconomic status. Annals of the New York Academy of Sciences, 1231(1), 46–55. https://doi.org/10.1111/j.1749-6632.2011.06134.x

Tsujimoto, H., Yamada, K., & Morioka, I. (2013). Experience of Weight Loss and Its Related Factors of Thin Females Who Still Wished to Lose Weight among Junior High School Students. Nippon Eiseigaku Zasshi (Japanese Journal of Hygiene), 68(3), 197–206. https://doi.org/10.1265/jjh.68.197

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What Is EFT Tapping?

Emotional Freedom Technique (EFT) is a form of mental health intervention that draws from theories such as acupuncture, neuro-linguistic programming (NLP), energy psychology, and Thought Field Therapy (TFT). It’s popularly known as “EFT Tapping” and was developed by Gary Craig, a Stanford engineering graduate who claims to be neither a psychologist nor a licensed therapist.

EFT techniques involve tapping specific acupressure points on the body, primarily on the head and the face, in a particular sequence. The person focuses on the issue that they wish to treat while using these tapping techniques.

EFT Tapping is commonly used to treat or help with the following:

• Anxiety
• Depression
• Insomnia
• Physical Pain
• Post Traumatic Stress Disorder (PTSD)
• Phobias
• Stress
• Weight Loss

Many people used to disregard the technique as the origin and effects are seemingly controversial, but as more recent research suggests, EFT tapping can be extremely helpful in coping with our emotional struggles. We’ll explain the science of EFT below for the skeptics!

Is EFT Tapping Scientifically Proven?

A quick google search will show that EFT tapping can be controversial as some people consider it “pseudo-science.” However, more and more recent research indicates interesting results. More than 100 studies show that clinical EFT does have an impact on a patient’s mental and physical well-being.

A 2019 meta-analysis and review study set to find out whether EFT was an evidence-based practice since there have been dismantling studies that lead to the skepticism of it. When their results were measured under the standards of the American Psychological Association Task Force on Empirically Validated Treatments, EFT was found to be an “evidence-based” practice for anxiety, depression, phobias, and posttraumatic stress disorder (PTSD). Results showed not only psychological but physiological benefits as well.

• Posttraumatic Stress Disorder (PTSD):
  In 2013, researchers studied EFT tapping and it’s effectiveness on veterans with PTSD compared with standard care. Within a month, EFT coaching recipients successfully reduced significant amounts of psychological stress, and more than half of the same group no longer fit the criteria for PTSD.
  
• Anxiety:
  A 2016 review compared EFT tapping and standard care for anxiety symptoms. EFT indicated a significant decrease in anxiety scores compared to other forms of care. Other cases show that EFT can help with public speaking anxiety, and a 2018 Indian study concluded EFT as equally effective as Cognitive Behavioral Therapy (CBT) for anxiety and depression.
  
• Depression:
  Results of a meta-analysis review from 2016 that shows clinical EFT to be highly effective for depression.
  
• Weight Loss and Physical Performance:
  The physical impact of EFT is less studied than the psychological effects, but there are cases of successful weight loss through EFT. Researchers found EFT weight loss treatments to lead to decreased symptoms of depression as well. The significant reduction in cortisol levels after EFT sessions lead to a hypothesis made in 2013 that EFT could improve both depression and obesity through the reduction of cortisol. A 2010 journal also mentions clinical reports and accounts that EFT is practiced in professional and college-level golf, baseball, and American football to increase athletic performances.

How to Try EFT Tapping

STEP 1: Identify Issue and Discomfort Intensity

• Use your device or a piece of paper to write down all of the issues you are experiencing, one by one. Try to separate each issue and don’t clump many into one.
• After all the issues are identified, go down each issue to rate the intensity of discomfort you feel on a scale of 0 – 10 with 0 being the lightest and 10 being the worst. The scale assesses the emotional or physical pain and discomfort you feel.
• Choose one issue that hits the highest number on your intensity scale. This will be your first focal point as we practice the tap sequence. Focusing on only one problem at a time enhances the outcome.

STEP 2: Establish a Phrase

Before starting the tapping sequence, you need to establish a phrase that addresses two goals:

• Acknowledging the issue
• Accepting yourself despite the problem

The common setup phrase is:
・“Even though I have this [fear or problem], I deeply and completely accept myself.”

You can alter this phrase to fit the issue, but it should never involve someone else’s.

An example of a non-effective phrase involving someone else’s problem would be:
・“Even though [Name] is sick and struggling, I deeply and completely accept myself.”

Focus on how the problem makes you feel in order to relieve the distress it causes.
It’s better to address a situation where someone sick is impacting your life, by phrasing:
“Even though I’m sad [Name] is sick, I deeply and completely accept myself.”

A great setup phrase for personal stress would be:
・“Even though I feel stress, I deeply and completely accept myself.”

STEP 3: Tap Specific Points

1. First, take your four fingers (excluding the thumb) and tap the karate chop point on both sides of your hands. As you tap, simultaneously recite your setup phrase 3 times.

2. Using the same four fingers, lightly tap each following point 7 times as you recite your phrase 1 time.

Move down the body points in this ascending order on just one side of the body:

• Top of the head (starting & finishing point) – directly in the center of the top of the head
• Eyebrow – the beginning of the brow, just above and to the side of the nose
• Side of the eye – on the bone at the outside corner of the eye
• Under the eye – on the bone under the eye, approximately 1 inch (in) below the pupil
• Under the nose- the point between the nose and upper lip
• Chin – halfway between the underside of the lower lip and the bottom of the chin
• Beginning of the collarbone – the point where the breastbone (sternum), collarbone, and first rib intersect
• Under the arm – at the side of the body, approximately 4 in below the armpit
• After the underarm, go back to the top of the head to finish your last taps there

If the phrase is too long, you can use reminder shortened phrases. If your setup phrase is, “Even though I feel stress, I deeply and completely accept myself.” your reminder phrase can be, “This stress.” Recite this phrase at each tapping point. Repeat this sequence two or three times.

STEP 4: Retest the Intensity of the Issue

At the end of your tapping sequence, rate your intensity level on a scale from 0 to 10. Compare results with your initial intensity level. If you haven’t reached 0, repeat this process until you feel a difference. It could take multiple attempts for some people to feel the difference. If the intensity level has decreased, you can take another issue from your initial list to work on.

Although tapping can be performed on your own, a qualified EFT practitioner may help you further in learning and understanding tapping techniques for more serious problems.

It’s unbelievable that such simple tapping and phrasing could have such significant impacts on our mental and physical wellbeing. Many schools around the world are starting to implement EFT programs to better equip students with the coping skills to face adolescent challenges and other environmental stressors. No matter how small the problem, taking early care of stress is essential to our wellness. Give EFT tapping a try next time you feel stressed!

If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!
→ Looking to improve your mental health? Try the SELFMIND app FREE for a week!

Image : Unsplash
Reference:

Anthony, K. (2018, September 18). EFT Tapping. Healthline. https://www.healthline.com/health/eft-tapping#research


Bach, D., Groesbeck, G., Stapleton, P., Sims, R., Blickheuser, K., & Church, D. (2019). Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health. Journal of Evidence-Based Integrative Medicine, 24, 2515690X1882369. https://doi.org/10.1177/2515690×18823691


Church, D. (2010). The Effect of EFT (Emotional Freedom Techniques) on Athletic Performance: A Randomized Controlled Blind Trial. The Open Sports Sciences Journal, 2(1), 94–99. https://doi.org/10.2174/1875399×00902010094


Church, D., Hawk, C., Brooks, A. J., Toukolehto, O., Wren, M., Dinter, I., & Stein, P. (2013). Psychological Trauma Symptom Improvement in Veterans Using Emotional Freedom Techniques. The Journal of Nervous and Mental Disease, 201(2), 153–160. https://doi.org/10.1097/nmd.0b013e31827f6351


Clond, M. (2016). Emotional Freedom Techniques for Anxiety. The Journal of Nervous and Mental Disease, 204(5), 388–395. https://doi.org/10.1097/nmd.0000000000000483


DİNCER, B., ÖZÇELİK, S. K., ÖZER, Z., & BAHÇECİK, N. (2020). Breathing therapy and emotional freedom techniques on public speaking anxiety in XXX nursing students: A randomized controlled study. EXPLORE, . https://doi.org/10.1016/j.explore.2020.11.006


Jasubhai, D. S., & Mukundan, P. C. R. (2018). Cognitive Behavioural Therapy and Emotional Freedom Technique in Reducing Anxiety and Depression in Indian Adults. International Journal of Emergency Mental Health and Human Resilience, 20(2), . https://doi.org/10.4172/1522-4821.1000403


Leonard, J. (2019, September 26). A guide to EFT tapping. Medical News Today. https://www.medicalnewstoday.com/articles/326434


Nelms, J. A., & Castel, L. (2016). A Systematic Review and Meta-Analysis of Randomized and Nonrandomized Trials of Clinical Emotional Freedom Techniques (EFT) for the Treatment of Depression. EXPLORE, 12(6), 416–426. https://doi.org/10.1016/j.explore.2016.08.001


Stapleton, P., Church, D., Sheldon, T., Porter, B., & Carlopio, C. (2013). Depression Symptoms Improve after Successful Weight Loss with Emotional Freedom Techniques. ISRN Psychiatry, 2013, 1–7. https://doi.org/10.1155/2013/573532

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