Losing weight with PTSD involves addressing both trauma's impact on eating and the body, focusing on whole foods, mindful eating, reducing sugar/processed items, and seeking supportive professional help (GP, Dietitian, Trauma Therapist) for a holistic, trauma-informed approach, as trauma affects mood, hormones, and sleep, making traditional diets difficult. Sustainable strategies include managing triggers, prioritizing sleep, incorporating Omega-3s and B vitamins, and starting with small, manageable changes rather than drastic diets.
PTSD and C-PTSD can also disturb the functioning of the hypothalamic-pituitary-adrenal axis and the sympathetic nervous system, which play a role in regulating body processes such as metabolism. This can make it even harder for people with PTSD or C-PTSD to control their weight.
Fastest ways to lose weight usually combine:
It is helpful to eat what is called a low Glycemic Load (GL) diet that avoids sugar and refined carbohydrates. Ensure your diet includes whole grains, seeds, nuts and berries with lots of green leafy vegetables and salads. Good sources of protein are important too, such as lean chicken or fish.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
Adele's significant weight loss wasn't from a quick fix but a two-year journey combining intense strength training, Pilates, hiking, boxing, and cardio, alongside major lifestyle changes focused on managing anxiety, not restrictive diets like the Sirtfood Diet, with workouts happening multiple times daily for mental and physical strength. Her routine included morning weights, afternoon hikes or boxing, and evening cardio, emphasizing getting stronger, which naturally led to fat loss and improved well-being.
Daily: The most common form of intermittent fasting is a daily fast for 12 to 16 hours. For a 16-hour fast, this would result in an 8-hour feeding window during a 24-hour period. A “16:8” fast might look like eating breakfast at 11am and finishing dinner by 7pm.
People with PTSD avoid situations, activities, thoughts or memories that remind them of the traumatic event(s). They may even avoid talking about the event(s) with their family or health care providers. People usually use these strategies to try to avoid distressing recollections.
Try some different ways to relax, including:
Magnesium is a natural muscle relaxant that helps regulate the nervous system, improve sleep quality, and reduce stress. Studies suggest that individuals with PTSD often have lower magnesium levels, contributing to anxiety, poor sleep, and muscle tension.
It is not advisable to aim for drastic weight loss, such as 10 kilograms in 2 weeks. Consult a health practitioner before attempting rapid weight changes to avoid potential health risks.
Her diet included meals like vegetable poha, fruit, roti, and grilled chicken. Alia trained with Yasmin Karachiwala, blending Pilates, cardio, and strength exercises. Her 7-day routine included running, push-ups, yoga, squats, and crunches to tone and lose weight.
The last stage of PTSD focuses on a veteran using their new coping strategies to live a more stable life. In many cases, this allows a veteran to minimize the impact of PTSD on their day-to-day routines. However, for others, long-term therapy is the best route.
The 2-2-2 Method is based on three key components: water intake, nutrient-dense fruit and vegetable intake, and regular exercise. Below, we discuss the purpose of each to highlight how they can help you lose weight and improve your health.
Foods and beverages high in sugar, caffeine, and alcohol can exacerbate PTSD symptoms. These substances can trigger changes in mood, energy levels, and disrupt sleep patterns. Thus, they are best avoided for people struggling with PTSD.
Although some people recover within 6 months, others have symptoms that last for 1 year or longer. People with PTSD often have co-occurring conditions, such as depression, substance use, or one or more anxiety disorders. After a dangerous event, it is natural to have some symptoms.
Exercise is perhaps one of the most tried-and-true methods for managing symptoms related to C-PTSD. Our bodies want to move. They need to move. And when you are experiencing stress from past trauma, that need is even greater.
Accelerated Resolution Therapy (ART)
Accelerated Resolution Therapy is an emerging psychotherapy that has gained attention for its ability to alleviate PTSD symptoms rapidly, often within a single session.
When our brain then recognises similarities between our present situation and our past trauma (e.g. a colour, smell or noise), it can activate the fight, flight, freeze, flop or friend response, even if we're not currently in danger.
Re-experiencing
flashbacks. nightmares. repetitive and distressing images or sensations. physical sensations, such as pain, sweating, feeling sick or trembling.
Yelling can serve as a powerful trigger for individuals with PTSD, reigniting their traumatic memories and plunging them into a state of overwhelming distress. The aggressive and forceful nature of yelling can mimic the threatening and dangerous situations that caused their PTSD in the first place.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
Some of the ways she's lost weight include walking, eating more protein, and medication to help with how her body processes food. Clarkson started some of these changes to her diet and exercise routines when she moved to New York City, where she hosts "The Kelly Clarkson Show."
When learning how to intermittent fast for weight loss, it helps to keep in mind that intermittent fasting is not a quick weight loss method; it might take a while for you to lose your first kilogram. Some people lose about one kilogram per week, while others can drop up to 5 kilograms in one month.