The 3-minute anti-stress stretch routine that can help banish sugary cravings and keep you on top of weight-loss goals
WE’VE all been there: work deadlines are piling up and the pressure is on – and what can fix it? A sweet treat!
The nearest snack is usually not healthy or nutritious, but high-sugar, high-fat and with minimal nutrients.
But cravings come for all sorts of reasons.
You might be stress-eating, sleepy, hormonal or hungover.
If you find yourself mindlessly eating, despite not feeling hungry, then a simple stretch routine could help overcome these cravings.
Stretching has been proven to lower levels of the stress hormone cortisol.
Of 136 people in a trial, those who were given a stretching programme over six months had lower levels of cortisol at the end than those on a yoga programme.
Research has found that people with higher stress are more likely to gain weight because cortisol ‘stimulates appetite and increases intake of highly palatable foods’ – AKA, when you’re stressed, you’re literally driven to eat treats.
Ready to stretch away those cravings?
Rowan Clift is a personal trainer and training specialist at Freeletics and he’s put together a short three-minute stretch sequence to lower your heart rate and in the process, your stress and cravings.
If you’re working from home, this is an ideal routine; simply pop a mat down on the floor nearby and get moving!
1. Lying quad stretch
Get into a kneeling position on the ground and then extend your right leg straight out in front of you.
Keep your left knee bent and lower your butt down to your left foot.
You should feel this in the front of your left thigh- your quad muscle. If you can, lean back further to deepen the stretch. Hold this for eight seconds then swap sides to the other leg.
2. Seated hamstring stretch
Sit on the ground, legs straight out in front of you.
Now, you’re going to reach down your legs with your arms as far as you can; this could be your knees, shins or ankles, or even your feet.
Hold this for eight seconds. In time, as your flexibility improves, you should be able to reach further down your legs
3. Lateral groin stretch
Get into a tabletop position with your hands underneath your shoulders and knees underneath your hips.
Next, bring your right leg out straight to the side, resting on your foot, and sit back on your bent left knee, feeling the stretch in your groin.
Make sure you do eight seconds on each side.
4. Pigeon stretch
The pigeon stretch is a great stretch if you find yourself suffering from lower back pain as it can ease tight muscles and help to loosen your back and hips.
Again, you’re starting in tabletop position for this stretch.
Bring your left leg knee up to your left wrist and sit down, moving your foot from underneath.
Your right leg should be straightened behind you with your foot against the floor.
Gently lower your left glute towards the ground – but the aim is to ensure that your weight is equally distributed between both hips.
Now, lean your torso forward and place your elbows on the ground, lowering your torso to the floor.
If this is too hard, place your hands on the floor instead and elongate your spine, looking forward the whole time.
Hold for eight seconds on each side, but feel free to hold this stretch for longer if you wish.
5. Cobra stretch
Been slumped at your desk all day? The cobra stretch will help to open up your chest and allow you to breathe more easily.
Start by lying down on your front before coming up onto your forearms, keeping your legs straight back behind you, tops of your feet on the floor.
Now press yourself up further so you’re onto the palms of your hands and push your chest up, feeling your back lengthen. Hold this for a minimum of eight seconds.
6. Kneeling reach through
Get back into tabletop position, and this time, take your right arm off the floor and slide it straight under your left arm.
As you do this, lower your right shoulder to the ground, keeping both knees on the ground. Hold this for eight seconds before swapping sides.
7. Extended sky reach stretch
As before, get back into your tabletop position, making sure your hands are directly under your shoulders.
Now, take a big step with your right foot all the way up to your right hand. If you can, step your foot even further forward.
Next, take your right arm and lift it up straight to the ceiling, opening up your chest to the right. Hold this for at least eight seconds if you can before returning to the start and swapping sides.
The snacks you SHOULD reach for
Still need something to satisfy a craving?
Nutritionist Rob Hobson says that rather than reaching for the classics such as chocolate, crisps or biscuits, which contain minimal nutrients, go for something that will satisfy your hunger and have minimal impact on your blood sugar levels.
Keeping blood sugar levels stable means you have a more consistent flow of energy, reducing highs and lows with sugar crashes.
Rob says: “Try wholemeal crackers topped with peanut butter and banana; not only will you benefit from filling fibre, but also a little protein from the peanut butter and B vitamins from the banana which help convert food into energy.
“Or, top slices of apple with nut butter.”
For something fast, try a small handful of mixed unsalted nuts and dried fruit, or opt for a small bowl of Greek yoghurt topped with fruit, seeds and a couple of squares of dark chocolate.