Stress can significantly affect your ability to maintain a healthy weight.
Stress can also prevent you from losing weight. Is this the result of high levels of the stress hormone cortisol, unhealthy stress-induced behaviors, or a combination of the two? The link between stress and weight gain is obvious.
The link between stress and cortisol
Researchers have long known that elevated levels of the stress hormone cortisol can lead to weight gain. Every time you are stressed, your adrenal glands release adrenaline and cortisol, and as a result, glucose (your main source of energy) is released into the bloodstream. This is all done to give you the energy you need to get out of a risky situation (also known as the «fight or flight» response).
Once the threat subsides, the adrenaline levels will drop, and your blood sugar spike will decrease.
Cortisol and sugar cravings
Feel the craving for sugar. Because sugar provides your body with fast energy, which «reckons» body it needs. It's often the first thing you reach for when you're stressed.
The downside of consuming this much sugar is that your body tends to store sugar, especially after stressful situations. This energy is stored mainly in the form of abdominal fat, which is especially difficult to get rid of. So the vicious cycle begins: stress, cortisol release, weight gain, craving more sugar, eating more sugar, weight gain.
Cortisol and metabolism
Even if you don't eat foods high in fat and sugar, cortisol also slows down your metabolism, making it harder to lose weight.
In 2015, Ohio State University researchers asked women about the stress they experienced the day before feeding them a high-fat, high-calorie meal. After eating, the scientists measured the women's metabolic rate (the rate at which they burned calories and fat) and checked their blood sugar, cholesterol, insulin, and cortisol levels.
Researchers found that, on average, women who reported one or several stressors in the previous 24 hours burned 104 fewer calories than women who were not stressed.
This can lead to weight gain of 11 pounds in a year. Women under stress also had higher levels of insulin, a hormone that promotes fat storage.
Unhealthy Habits Caused by Stress
In addition to stress-related hormonal changes, stress can also lead to the following unhealthy behaviors that can lead to weight gain:
- Emotional Eating: Increased Not only can cortisol make you crave unhealthy foods, but excess nervous energy can often cause you to eat more than usual. relieve stress, but make healthy weight management difficult.
- The use of «affordable» or fast food: when we're stressed and not planning, we tend to eat the first thing we see and/or what's readily available and available, which isn't always the healthiest option. You may also be more likely to drive through a fast food place rather than waste time and mental energy preparing a balanced, healthy meal.
- Exercise less: With all the demands on your schedule, exercise can be one of the last things on your to-do list. If yes, then you are not alone. A long commute and hours at your desk leave little opportunity for physical activity.
- Skipping Meals: When you're juggling a dozen things at once, healthy eating can be high on your priority list. You may find yourself skipping breakfast because you're running late, or skipping lunch because your to-do list has too much to do.
- Sleep less: Many people report trouble sleeping when they are stressed. Research has linked sleep deprivation to a slower metabolism. Feeling overwhelmed can also reduce willpower and promote unhealthy eating habits.
How to break the cycle of stress and weight gain
When you're stressed, healthy behaviors, probably proper nutrition, and regular exercise can easily fall by the wayside. Sticking to a schedule and/or daily routine can help make these healthy behaviors a habit and combat stress-related weight changes. Here are some strategies that can help you break the cycle of stress and weight gain:
Eat healthier comfort food. You don't need carbohydrates or fats to feel better. One of the few studies testing the effectiveness of comfort foods for improving mood found that relatively healthy comfort foods like popcorn were just as likely to increase negative mood as «unhealthy» products6. Stocking up on these types of foods will make it easier to choose a healthier option during times of high stress.
Practice mindful eating. Focusing on what you eat without being distracted. It can help reduce stress levels, promote weight loss, and prevent weight gain. One study found that overweight women who received mindful stress and nutrition training were better at avoiding emotional eating and had lower levels of stress, leading to less belly fat over time.
Next Time when you eat, try to enjoy it without being distracted by your phone or TV.
Keep a food diary. By paying attention to your eating habits, you will be able to control your food intake. A 2011 review of studies examining the relationship between self-management and weight loss found that those who kept a food diary were more likely to control their weight than those who did not8. So, do you use a food tracking app? or you write everything down in a food diary, being more mindful of what you put in your mouth can improve your eating habits.
Drink more water. It is easy to confuse thirst with hunger. But mixing these two cravings can cause you to eat more calories than your body needs, leading to weight gain. It is much easier to determine the feeling of hunger after you have eliminated mild dehydration. If it's only been a couple of hours since you ate and you're feeling hungry, try drinking some water first. If you're still feeling hungry, have a snack.
Integrate stress-reduction strategies into your daily routine. If you enjoy yoga or find comfort in reading a good book, try adding simple stress relievers to your routine, such as taking a deep breath, listening to music, or taking a walk. It can lower your cortisol levels, helping you control your weight.