Kate McKay

How to Release Weight During Stressful Times

July 15, 2020

It’s a summer like no other that we have ever experienced. At a time of great uncertainty in our world, self-care falls to the wayside for many of us.

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While some of us venture out of our homes, many of us are still living with restrictions in travel and not able to do activities we love due to the current pandemic.

As a coach, I hear from so many of you how difficult it has been to create new routines and sticking with them with both our nutrition and an exercise routines

Many of us have gained weight and the additional stress and anxiety from the unknown is a feeding ground for self-sabotaging behaviors and habits that exacerbate our stress.

Trust me on this one—You are not alone!

The good news is that there are strategies I will share below to help you release the weight gain and lower your increased anxiety and help you return to your previous healthy lifestyle.

And even if you didn’t have these habits iron-clad, NOW is a great time to start!

Here are five easy steps you can take to not only lose the extra weight, but also to reduce anxiety and feel more confident, while enjoying this beautiful time of year.

1. Perfect your posture: Remember the skeletal model hanging from a hook that they used in science class when you were a child? Imagine that you too are being hung from that same hook, and feel how your whole spine lifts up long and lean. Feel your shoulders roll back in proper position, abdominal lifting. 

Now, look at yourself in the mirror and smile. Correcting your posture not only reduces pain due to body mis-alignment, but also activates the core muscles giving you a leaner and stronger middle section. 

Notice how you feel when you stand tall. Do you feel your mood shift? Do you notice your breathing improving? 

Practice this several times a day until standing and moving in perfect posture becomes second nature. Notice how different you feel as you move through the day.

(Way more juicy tidbits in my book Living Sexy Fit available early next month. Yippee! Want to be a part of my book launch and receive a FREE training with Kate and a FREE copy of the book? Sign up here!)


2. Visualize yourself lean: Exercise your core muscles by visualizing a greater distance between your pelvis and your rib cage. Shimmy your hips back and forth as if you are trying to get out of a too tight shirt over your head, and then reach your arms up overhead, to increase that sense of length. Stretch from one tip of the finger on one hand to the sky slowly side to side ten times, feeling the stretch through your entire waistline. As your arms gently float down to your side, hold the additional waist space in your body and mind. 

Revisit this simple stretch and visualization throughout the day for a longer leaner look and feel. How you feel on the inside is often reflected on the outside. Let your beauty and strength shine through.

3. Try Yoga: Yoga is a great way to lengthen and stretch your body from the inside out, producing a leaner look and a more peaceful state of mind. Many yoga teachers I know went on line during the pandemic, so we now have oodles of options to find a yoga class that works for us. 

Want a great exercise to support your perfect posture? Try the plank pose. Begin by getting into the push up position (you can also rest on your forearms, hands flat, fingers spread. Too challenging to be in a full push up position? Start on your knees is a great place to start), and engage the core muscles. Hold the position starting for just 10 seconds, eventually working up to 60 seconds. Repeat this exercise three times a day for best results. 

Being strong is such a confidence booster! Go ahead and try it!

4. Watch your diet: Do you know what foods make you bloat or drag you down? Too much fruit, dairy, alcohol, diet drinks- these are bathing suit busters and mood-sinkers. Removing them from your home is the quickest way to make bold changes to make your health a priority. 

Today, commit to making the steps necessary to eating a healthier diet. 

One small shift can make a big difference, both physically and emotionally. You are worth it!

4. Hydrate: Drink up your water! 64 ounces minimum of the clear stuff a day flushes your body of toxins and keeps the cells of your body healthy. Water also reduces belly bloat by helping the digestive system stay on track.

Oftentimes when we are feeling fatigue or hunger, we are actually dehydrated. The next time you sense exhaustion or hunger, reach for a big glass of water (I like mine with a few drops of lemon essential oil). 

You can also take a small walk or do a short stretch and make note how you feel. Don’t be surprised if you feel more energetic and that hunger pangs have gone away. No matter what the season, hydration is essential. Please drink up for your health and well-being.

Today is your day to start living your life as you define it, with less bloat, more energy and a greater sense of self-confidence, knowing that you can make the changes to live your best life now, even amidst these uncertain times.

Start by eliminating or minimizing one or all of your culprits. Make the change today because the smallest change can eventually lead to the most powerful shifts in our lives.

Make it a great day and be safe out there!


Please check out and like my new podcast Survive to Thrive!