How does stress affect weight gain. What are the best stress management techniques for weight loss. Can mindfulness help with stress-related weight gain. How to break the cycle of stress eating. What role does cortisol play in stress and weight gain. How to develop healthy coping mechanisms for stress instead of overeating.

The Link Between Stress and Weight Gain

Stress plays a significant role in weight management, often hindering weight loss efforts. Research has shown that elevated stress levels can lead to increased cortisol production, often referred to as the “stress hormone.” This surge in cortisol can have several detrimental effects on weight management:

• Increased appetite and food cravings, particularly for high-calorie, sugary, and fatty foods
• Accumulation of abdominal fat
• Elevated blood pressure and blood sugar levels
• Disrupted sleep patterns, which can further impact weight loss efforts

Understanding these connections is crucial for developing effective weight loss strategies that address both physical and psychological factors.

The Role of Cortisol in Stress-Related Weight Gain

Cortisol, often dubbed the “stress hormone,” plays a pivotal role in the body’s stress response. When cortisol levels remain consistently high due to chronic stress, it can lead to various physiological changes that promote weight gain:

• Increased insulin resistance, making it harder for cells to use glucose efficiently
• Enhanced fat storage, particularly around the abdominal area
• Stimulation of the appetite center in the brain, leading to increased hunger and cravings
• Reduction in the production of testosterone and growth hormone, which are important for maintaining muscle mass

How can we effectively manage cortisol levels? Implementing stress reduction techniques, maintaining a balanced diet, engaging in regular physical activity, and ensuring adequate sleep are all crucial steps in regulating cortisol production and mitigating its negative effects on weight management.

Mindfulness-Based Stress Management Techniques

Mindfulness has emerged as a powerful tool in stress management and weight loss. By cultivating present-moment awareness and non-judgmental acceptance, individuals can develop healthier relationships with food, stress, and their bodies. Some effective mindfulness-based techniques include:

1. Mindful eating: Paying full attention to the sensory experience of eating, helping to reduce overeating and emotional eating
2. Body scan meditation: Systematically focusing attention on different parts of the body to promote relaxation and body awareness
3. Breathing exercises: Using focused breathing techniques to calm the mind and reduce stress
4. Loving-kindness meditation: Cultivating compassion for oneself and others to reduce stress and emotional eating
5. Mindful movement: Engaging in activities like yoga or tai chi that combine physical exercise with mindfulness

How effective are these mindfulness techniques for weight loss? Studies have shown that individuals who practice mindfulness-based stress reduction techniques often experience greater success in weight loss programs, improved eating behaviors, and reduced emotional eating episodes.

Breaking the Cycle of Stress Eating

Stress eating is a common challenge for many individuals trying to lose weight. This behavior often stems from using food as a coping mechanism for emotional distress. To break this cycle, consider the following strategies:

• Identify triggers: Recognize the situations, emotions, or thoughts that lead to stress eating
• Develop alternative coping mechanisms: Find non-food related activities to manage stress, such as exercise, journaling, or talking to a friend
• Practice mindful eating: Pay attention to hunger cues and eat with intention and awareness
• Plan meals and snacks: Having healthy options readily available can prevent impulsive eating during stressful times
• Seek support: Consider joining a support group or working with a therapist to address underlying emotional issues

How can one differentiate between physical hunger and emotional hunger? Physical hunger develops gradually and can be satisfied with various foods, while emotional hunger often comes on suddenly and craves specific comfort foods. Learning to recognize these differences is key to overcoming stress eating habits.

The Impact of Sleep on Stress and Weight Management

Sleep plays a crucial role in both stress management and weight control. Insufficient or poor-quality sleep can disrupt hormonal balance, leading to increased cortisol levels and appetite. To improve sleep quality and support weight loss efforts:

• Establish a consistent sleep schedule
• Create a relaxing bedtime routine
• Optimize your sleep environment (dark, quiet, cool)
• Limit screen time before bed
• Avoid caffeine and heavy meals close to bedtime

How much sleep is optimal for weight management? While individual needs may vary, most adults require 7-9 hours of quality sleep per night. Consistently getting adequate sleep can help regulate appetite hormones, improve insulin sensitivity, and enhance overall weight loss efforts.

Exercise as a Stress Management Tool for Weight Loss

Regular physical activity is not only essential for weight loss but also serves as an effective stress management technique. Exercise helps reduce cortisol levels, release endorphins (feel-good hormones), and improve overall mood. To maximize the stress-reducing benefits of exercise:

1. Choose activities you enjoy to increase consistency
2. Incorporate a mix of cardio and strength training exercises
3. Practice mindful exercise by focusing on your body’s movements and sensations
4. Set realistic goals to avoid additional stress
5. Consider group classes or working with a personal trainer for added motivation and support

How often should one exercise for optimal stress management and weight loss? Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with strength training exercises at least twice a week. Remember, consistency is key, and any amount of physical activity is better than none.

Nutrition Strategies for Managing Stress and Supporting Weight Loss

A balanced diet plays a crucial role in managing stress and supporting weight loss efforts. Certain nutrients and dietary patterns can help regulate cortisol levels, improve mood, and promote overall well-being. Consider incorporating the following nutrition strategies:

• Emphasize whole, unprocessed foods
• Include complex carbohydrates for sustained energy and serotonin production
• Consume adequate protein to support muscle maintenance and satiety
• Incorporate omega-3 fatty acids for their anti-inflammatory and mood-stabilizing properties
• Stay hydrated, as dehydration can increase stress levels
• Limit caffeine and alcohol intake, which can disrupt sleep and exacerbate stress

What specific foods can help reduce stress and support weight loss? Some stress-reducing foods include fatty fish (rich in omega-3s), leafy greens (high in folate), nuts and seeds (containing magnesium), and fermented foods (supporting gut health). Additionally, incorporating mindful eating practices can enhance the stress-reducing benefits of these foods.

The Role of Adaptogens in Stress Management

Adaptogens are a class of herbs and mushrooms that may help the body adapt to stress and promote overall balance. While research is ongoing, some adaptogens have shown promise in managing stress and potentially supporting weight loss efforts:

• Ashwagandha: May help reduce cortisol levels and anxiety
• Rhodiola: Known for its potential to combat fatigue and improve mental performance under stress
• Holy Basil: May help regulate blood sugar levels and reduce stress-related overeating
• Ginseng: Could improve energy levels and cognitive function

How should adaptogens be incorporated into a stress management routine? It’s essential to consult with a healthcare professional before adding adaptogens to your regimen, as they may interact with medications or have side effects. When used appropriately, adaptogens can be a helpful addition to a comprehensive stress management and weight loss plan.

Cognitive Behavioral Techniques for Stress and Weight Management

Cognitive Behavioral Therapy (CBT) offers valuable tools for managing stress and changing unhealthy eating behaviors. By identifying and challenging negative thought patterns and developing healthier coping mechanisms, individuals can better manage stress-related weight gain. Key CBT techniques include:

1. Thought challenging: Identifying and reframing negative self-talk and beliefs about food and body image
2. Behavioral activation: Engaging in activities that promote positive mood and reduce stress
3. Problem-solving skills: Developing strategies to address stressors effectively
4. Relaxation training: Learning and practicing relaxation techniques to manage stress
5. Goal-setting: Establishing realistic, achievable goals for both stress management and weight loss

How effective is CBT for weight loss and stress management? Studies have shown that individuals who incorporate CBT techniques into their weight loss programs often experience greater long-term success and improved stress management skills. CBT can be particularly helpful in addressing emotional eating and developing healthier relationships with food and body image.

The Importance of Self-Compassion in Stress and Weight Management

Cultivating self-compassion is a crucial aspect of effective stress and weight management. Many individuals struggle with harsh self-criticism and negative self-talk, which can exacerbate stress and lead to unhealthy behaviors. Practicing self-compassion involves:

• Treating oneself with kindness and understanding, especially during challenging times
• Recognizing that imperfections and setbacks are part of the human experience
• Maintaining a balanced perspective on one’s experiences and emotions
• Avoiding self-judgment and cultivating a supportive inner dialogue

How can self-compassion support weight loss efforts? By reducing stress and negative emotions associated with weight struggles, self-compassion can help individuals maintain motivation, bounce back from setbacks, and make healthier choices. Research suggests that individuals who practice self-compassion are more likely to engage in health-promoting behaviors and maintain long-term weight loss.

Social Support and Stress Management for Weight Loss

Building a strong support system is essential for managing stress and achieving weight loss goals. Social support can provide emotional encouragement, practical assistance, and accountability. Consider the following strategies for cultivating social support:

• Join a weight loss support group or online community
• Enlist the help of friends or family members in your weight loss journey
• Work with a health coach or personal trainer
• Participate in group fitness classes or activities
• Share your goals and progress with trusted individuals

How does social support impact stress levels and weight loss success? Studies have shown that individuals with strong social support networks experience lower stress levels, are more likely to adhere to healthy lifestyle changes, and achieve greater success in weight loss programs. Social connections can provide motivation, encouragement, and a sense of belonging, all of which contribute to better stress management and weight loss outcomes.

The Role of Professional Support in Stress and Weight Management

While self-help strategies are valuable, seeking professional support can significantly enhance stress management and weight loss efforts. Healthcare professionals can provide personalized guidance, evidence-based interventions, and ongoing support. Consider consulting with:

1. Registered dietitians for nutrition counseling and meal planning
2. Mental health professionals for addressing emotional eating and stress management
3. Endocrinologists for hormone-related weight issues
4. Sleep specialists for addressing sleep disorders that may impact weight
5. Integrative medicine practitioners for a holistic approach to stress and weight management

When should one seek professional help for stress-related weight gain? If you find that stress is significantly impacting your weight or overall health, or if self-help strategies have been ineffective, it may be time to consult with a healthcare professional. They can help identify underlying issues, develop a personalized treatment plan, and provide ongoing support and monitoring.

Integrating Stress Management into Daily Life for Sustainable Weight Loss

Effective stress management and weight loss require consistent effort and integration into daily life. By making stress reduction techniques a regular part of your routine, you can create a sustainable approach to managing both stress and weight. Consider the following strategies:

• Start your day with a brief meditation or mindfulness practice
• Take short breaks throughout the day for deep breathing or stretching
• Schedule regular exercise sessions as non-negotiable appointments
• Practice mindful eating during meals and snacks
• Engage in a relaxing bedtime routine to promote better sleep
• Keep a journal to track stress levels, eating habits, and progress

How can one maintain motivation for long-term stress management and weight loss? Focus on creating sustainable habits and celebrating small victories along the way. Remember that progress is not always linear, and setbacks are a normal part of the process. By consistently practicing stress management techniques and making healthy choices, you can create lasting changes that support both your mental well-being and weight loss goals.

The Importance of Flexibility and Adaptability

As you work towards managing stress and achieving your weight loss goals, it’s essential to remain flexible and adaptable. Life circumstances and stressors can change, and what works for you at one point may need adjustment over time. Be open to trying new strategies and modifying your approach as needed. Regular self-reflection and assessment can help you identify areas for improvement and ensure that your stress management and weight loss efforts remain effective and sustainable.

How often should one reassess their stress management and weight loss strategies? Consider performing a self-assessment every 4-6 weeks to evaluate your progress, identify challenges, and make necessary adjustments. This regular check-in can help you stay on track and ensure that your approach remains aligned with your goals and current life circumstances.

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Can Stress Keep You From Losing Weight?

It may sound surprising, but stress actually plays a large role in your waistline and how easily you can lose weight. For example, multiple studies show how stress and lack of sleep can lead to an increase in your cortisol levels (the stress hormone). Having higher levels of cortisol in your body can cause you to:

• feel hungrier; and
• crave foods that have a lot of sugar, calories, and fat.

Higher cortisol levels can also cause people to build up fat around their bellies.

Learning to reduce stress through exercise and meditation—while also being more mindful about food—can have a large impact on your well-being and help you keep weight off in the long-term.

Stress Management Services

We offer mindfulness-based stress management classes to help you:

• respond to stress and food cravings by using healthier, more effective strategies; and
• recommit to healthy living after experiencing a setback or challenge.

Classes last eight—12 weeks. These classes are offered through Wellness & Integrative Health. 

Where Are Classes Held?

Stress management classes are held at the L.S. Skaggs Patient Wellness Center.

What Will I Learn In Class?

You will learn to:

• stop unhelpful behaviors and patterns that cause you to gain weight,
• use simple mindfulness strategies in your day-to-day life,
• learn how to manage the stress and discomfort that comes with change, and
• approach life with more flexibility, openness, and self-compassion. 

We’ll encourage you to experiment with different mindfulness strategies to relieve stress, like mindful eating, brief meditation, or connecting with others in a meaningful way.

How Does Managing Stress Help Me Lose Weight?

When you’re stressed, your body releases a hormone called cortisol. Increased amounts of cortisol can:

• raise your blood pressure,
• raise your blood sugar, and
• make you crave fatty and sugary foods.

All of these things can make it harder for you to lose weight.

Learning how to respond to life’s ups and downs with stress reduction activities (like mindfulness exercises) helps you manage stress in a thoughtful, healthy way. This can make it easier for you to lose weight and stay healthy.

Make an Appointment

To schedule an appointment for stress management services, please call 801-447-1195.

Our weight loss team will help you determine what services you need and the best classes for you.

Find a Location

L.S. Skaggs Patient Wellness Center

530 Wakara Way
Salt Lake City, UT 84108

Sugar House Health Center

1280 E. Stringham Avenue
Salt Lake City, UT 84106

University of Utah Hospital

50 N. Medical Drive
Salt Lake City, UT 84132

Food As a Stress Reliever

There are strong connections between the brain and stomach. Many times, people overeat because they’re stressed, anxious, or depressed. To make things worse, we learn from a very young age that food brings us comfort. Because of this, some people mindlessly eat to relieve stress—even when they’re not hungry.

Our stress management classes will help you reflect on whether you have an emotional relationship with food and then learn how to turn to other activities besides eating to handle stressful situations.

Resources for Our Patients

What to Expect During Your Appointment

During your first appointment, your weight loss doctor will talk with you about your goals and help you find the best treatment so you can keep weight off in the long-term.

Why Is It So Hard to Lose Weight?

How much you weigh is controlled by complex interactions between hormones and neurons in your hypothalamus. For most overweight people, their body tries to prevent permanent weight loss. This means your body is actually working against you to lose weight.

Meet the Team

Our bariatric surgery team is here to help you successfully lose weight and support you in your weight loss journey. We can provide all the care you need, from surgeons and physician assistants to dietitians and even financial advocates.

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How Stress Can Lead to Weight Gain, and How to Fight It

What’s the deal with stress and weight gain? Would you weigh less if you felt less frazzled?

“There are several ways stress can lead to weight gain,” says Ariana M. Chao, PhD, RN, an assistant professor at the University of Pennsylvania School of Nursing in Philadelphia. “People may eat as a way to cope with stress and as a way to make themselves feel better. ” Prolonged, chronic stress can also lead to hormonal changes that may increase your appetite and cause cravings for higher-calorie comfort foods, such as ice cream, chips, and pizza.

By contrast, acute stress, which is of short duration, tends to make people lose their appetite as the brain directs resources away from normal body functions, such as eating, to the organ systems needed to survive an immediate challenge. “In the short term, adrenaline usually makes people feel less hungry,” says Dr. Chao. “However, with chronic stress, adrenaline’s effects on appetite wear off and cortisol starts to urge the body to replenish your energy stores. For some people, this tends to result in weight gain.”

That’s not to say acute stress can’t lead to overeating. In one study, overweight volunteers exposed to stressful situations desired more desserts and snacks, and ate more carbohydrates and fat, compared with normal-weight subjects exposed to the same stressful situations. “We believe that stress adds to the need for reward, and a person needs more food to get the same reward” during a stressful situation, says Femke Rutters, PhD, coauthor of the study and researcher at VU University Medical Center in Amsterdam. “Overweight people are more often those with high restraint and high disinhibition.” In other words, she explains that being overweight may predispose you to want to restrain calorie intake and to cave in stressful situations or when unexpectedly presented with food.

RELATED: 9 Foods That Help or Hurt Anxiety

Why You Crave Comfort Food When You’re Stressed

Chronic stress has an almost diabolical effect on the metabolism. “Chronic stress may influence our brain’s reward system in areas such as the amygdala and hippocampus, which may promote food cravings,” says Chao.

The secretion of cortisol in response to a stressor also tells your body to store belly fat, says Shawn Talbott, PhD, an exercise physiologist and nutritional biochemist in Salt Lake City, and author of The Cortisol Connection. One review found that belly fat not only adds pounds but increases your risk for heart attack.

In addition, another study revealed a connection between belly fat and ischemic stroke in women. At the same time, hormones released in response to chronic stress can prompt the loss of skeletal muscle, according to other research. “Muscle tissue is the largest calorie burner in the body, so overall metabolism drops,” Dr. Talbott says.

Research has repeatedly found that social support can help decrease stress levels and thus lower the likelihood of weight gain. In one study, researchers found that while most first-year college students gained weight, students with lower levels of social support at the beginning of college had greater increases in body mass index (BMI).

BMI is a measure of body fat based on height and weight and can be an indicator of disease risk associated with a higher amount of body fat, per the National Heart, Lung, and Blood Institute.

Male students in the previously mentioned study with stronger social support were less likely to “stress eat” and gain weight. Stressful eating encompasses consuming extra calories to compensate for increased appetite during stressful experiences, as well as the likelihood to eat more high-calorie foods during high-stress times. More research is needed to see if this same connection is observed in women as well, although this study did not identify one.

You don’t need those carbs and fats to make you feel better. Another study found that eating relatively healthier comfort foods, such as air-popped popcorn or almonds, was just as likely to boost a negative mood as more caloric comfort food, such as ice cream, or a food that subjects considered “neutral,” such as a granola bar, in terms of how much they liked the food and how much comfort they thought it provided.

RELATED: 5 Fall and Winter Foods With Mood-Boosting Benefits

The Importance of Sleep and Exercise for Stress Management

In several experimental studies, short-term sleep deprivation led to increased calorie intake and weight gain.

This may be because of changes in the appetite-regulating hormones leptin and ghrelin, and a greater intake of high-calorie foods and sugar-sweetened beverages. Most adults should aim to get seven hours or more of sleep each night, according to the Centers for Disease Control and Prevention (CDC).

Exercise helps lower stress levels and may help decrease symptoms of anxiety, according to a systematic review.

But the benefits of moving regularly don’t end there. “Exercise can have direct effects on weight by helping burn calories and increasing lean muscle mass, which helps with weight control,” says Chao. “Regular exercise can help improve your physiological toughness when facing stress. Exercise can lead to beneficial adaptations in the stress response system that improve how your body reacts to future physiological stressors, which may result in the body being more efficient at coping with psychological stressors.”

Exercising regularly can also help you more rapidly recover from stressors and decrease negative feelings following a stressor. “This lessens the overall wear and tear that the stressors have on the body,” says Chao.

Plus, regular physical activity can stimulate the production of endorphins. These are brain chemicals that can elevate mood and produce feelings of relaxation, explains Chao.

As for how hormones, sleep deprivation, stress, and eating habits are linked, the connections are many. “Stress and sleep can interact in a cyclical manner,” says Chao. “High stress has negative effects on sleep quality and duration, and poor sleep can negatively affect stress levels. Sleep deprivation is often thought of as a chronic stressor that can contribute to stress dysregulation and hyperactivation of the stress systems, including higher levels of cortisol.”

“Cortisol is one of the main hormones involved in stress responses and prepares you for fight or flight,” says Chao. “It can increase your appetite and trigger cravings for high-calorie comfort foods. Stress hormones can also impact your metabolism and promote fat storage, particularly around the abdomen. ” Higher cortisol levels resulting from insufficient sleep can furthermore influence areas in the brain that may further enhance the impact of stress, says Chao.

RELATED: A Science-Backed Plan to Fix Your Sleep Schedule

Science-Backed Tips for Preventing Stress-Fueled Weight Gain

“Too many people tend to view stress as something that they just have to deal with,” says Talbott. “But they really need to think about managing stress as something that is as important as their diet or their exercise program.”

Here are some tips for breaking the chronic stress-weight gain feedback loop:

Set priorities. “Make a record of how you spend your time each day for a week,” suggests Chao. “Decide which tasks and activities are most important to you and prioritize them.” Don’t forget to incorporate time for adequate sleep and exercise into your schedule. “Sleep and joyful physical movement are important parts of self-care,” says Alexis Conason, PsyD, a private-practice psychologist in New York City who counsels her patients on body image and acceptance, as well as mindful eating.

Sleep lays the foundation for mental well-being — when you feel well rested, you’re more likely to have more resilience and be better able to handle the changes that are bound to come up in your life. “In contrast, when you don’t get enough sleep, every little obstacle that comes up in your day-to-day life feels more difficult to cope with,” says Dr. Conason.

Become efficient. “Streamline healthy eating and physical activity to make them easier to fit into a busy lifestyle,” says Chao. Chop vegetables for the week to eat as snacks or to throw into stir-fries or salads, and prepack several days of lunch over the weekend. Keep a set of exercise clothes and shoes at the office so working out after you wrap up at your desk becomes a no-brainer.

RELATED: 10 Tricks for Getting Enough Fruit and Veggies

Love your body. “Poor body image, internalized weight bias, and body shame are major sources of stress,” says Conason. “Research suggests that internalized weight bias increases stress, as well as contributes to other poor medical and mental health outcomes.”

Improve your body image by focusing on being healthy. When eating, for example, fill half your plate with fruits and vegetables, take walks several times a week, and begin other healthful habits, rather than putting all your mental energy into the number on the scale.

“Mindfulness meditation is a great tool to decrease stress and improve our capacity for self-acceptance and self-compassion, which have been shown to reduce body image dissatisfaction, body shame, and associated stress,” says Conason. Mindfulness meditation is the act of being fully aware and present in the current moment, with a sense of nonjudgmental awareness and acceptance, explains Conason.

Recognize what you can appreciate in your life. At the same time that you acknowledge whatever is stressing you out, recognize what you can appreciate in life.   “As simplistic as it sounds, the fact that you can look to what is improving in a given situation can help to psychologically buffer the stress in other areas of your life,” says Talbott.

RELATED: How Stress Affects Your Body, From Your Brain to Your Digestive System

Think before you snack. Stop before you eat other than at mealtimes, and consider whether you are actually hungry or if you’re reaching for food for another reason. “Food is not the best match for the emotional need of stress,” says Conason. “It may alleviate stress for a moment, but the stress will almost always return. It’s important to find a way to more authentically meet our emotional needs.”

Conason recommends focusing on noticing when you’re eating in response to stress, versus when you’re eating in response to physiological hunger. “From there, you can think about how to best care for your needs, whether that is with food or another coping mechanism, such as a stress-reduction or relaxation technique,” she says. Do some yoga or deep breathing, call a friend, read a book, or even take a nap. Don’t be afraid to seek professional support if you need it.

Take a walk. Instead of taking out your stress on a bag of chips, take it outside or walk around the house. It can do wonders for helping to calm you down.

Editorial Sources and Fact-Checking

• Lemmens SG, Rutters F, Born JM, Westerterp-Plantenga MS. Stress Augments Food ‘Wanting’ and Energy Intake in Visceral Overweight Subjects in the Absence of Hunger. Physiology & Behavior. May 3, 2011.
• Cao Q, Yu S, Xiong W, et al. Waist-Hip Ratio as a Predictor of Myocardial Infarction Risk: A Systematic Review and Meta-Analysis. Medicine. July 2018.
• Rodríguez-Campello A, Jiménez-Conde J, Ois Á, et al. Sex-Related Differences in Abdominal Obesity Impact on Ischemic Stroke Risk. European Journal of Neurology. February 2017.
• Poornima KN, Karthick N, Sitalakshmi R. Study of the Effect of Stress on Skeletal Muscle Function in Geriatrics. Journal of Clinical and Diagnostic Research. January 2014.
• Darling KE, Fahrenkamp AJ, Wilson SM, et al. Does Social Support Buffer the Association Between Stress Eating and Weight Gain During the Transition to College? Differences by Gender. Behavior Modification. May 2017.
• Assessing Your Weight and Health Risk. National Heart, Lung, and Blood Institute.
• Wagner HS, Ahlstrom B, Redden JP, et al. The Myth of Comfort Food. Health Psychology. December 2014.
• How Much Sleep Do I Need? Centers for Disease Control and Prevention. September 14, 2022.
• Stonerock GL, Hoffman BM, Smith PJ, Blumenthal JA. Exercise as Treatment for Anxiety: Systematic Review and Analysis. Annals of Behavioral Medicine. August 2015.

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Losing weight due to stress: is it possible to lose weight due to stress and why is this happening?

Losing weight due to stress: is it possible to lose weight due to stress and why is this happening?

Emotional state can affect health in general. Stressful situations can lead to malfunctions of individual organs and systems. Stress is a response to physical overstrain, monotonous bustle, psychological pressure, etc. It can increase anxiety and lead to loss of appetite and weight loss.

Causes and consequences of weight loss due to stress

Stress is more likely to lose weight than gain weight. This is due to the fact that a significant amount of cortisol, adrenaline and noradrenaline is released into the blood. These are the hormones that are responsible for our emotions, as well as for the functioning of the nervous system, brain and metabolism.

Thus, adrenaline is responsible for the production of fatty acids and metabolism in tissues. It is able to enhance the breakdown of fats into simple components. Arterial pressure can change under the influence of norepinephrine. The same hormone activates the work of all internal organs. Cortisol, in turn, controls carbohydrate metabolism, which is directly related to the balance of the body’s energy reserves. During stress, the concentration of these hormones rises sharply, which means that nutrients begin to be consumed with a vengeance to bring the body into a state of “full combat readiness”. Temporary mobilization of forces is important and necessary to solve the problem. But if such a state is permanent, the reserves are depleted, sleep and appetite disappear. The person begins to lose weight.

Malnutrition affects not only the digestive organs, it can cause a breakdown, drowsiness, menstrual irregularities in women, hair loss, deterioration of the skin and nails, and disorders in the musculoskeletal system.

How to get back to normal

You can cope with stress and return to normal body weight on your own, if there are no other dangerous conditions. To do this, you must adhere to the following recommendations.

Provide adequate rest and sleep. Go to bed earlier, try to think about something pleasant before going to bed, leave a few minutes in the morning to soak a little in bed. If you can’t get enough sleep on your own, you should consult a specialist. He may prescribe sedatives.

Give up (at least temporarily) caffeine. This substance is able to increase the level of cortisol, which is already increased.

Eat well. The diet should be balanced, do not skip meals due to being busy at work or not wanting to eat. Eat fruits, vegetables, enough protein, fish, dairy products, nuts.

Walk more. Walking outdoors is good for both physical health and your mood.

Find a hobby. Favorite activity can be anything: embroidery, reading books, even watching TV shows. The main thing is that this activity distracts from unnecessary worries and brings joy.

Leave time for fun. Among working days it is so important to find an outlet. Go to a concert of your favorite band, visit a spa, meet friends.

When You Need Specialist Help

Constant stress and rapid weight loss are not normal. You can’t do without the help of a specialist. He will diagnose and, if necessary, prescribe treatment. Often, patients are recommended herbal sedatives, such as Corvalol PHYTO.

Why do we lose weight from stress

Health

For some of us, stress directly affects weight. We analyze exactly which mechanisms that affect weight loss trigger stress and why losing weight in this way is a bad idea.

Why do we lose weight

• We don’t feel hungry.

• When you are under stress, you may behave differently than usual, such as skipping lunch because you are busy or staying up very late to do something important.

• Your body’s fight or flight response can speed up your metabolism.

• When you’re stressed, your body goes into fight or flight mode. This physiological mechanism, also known as the “acute stress response,” tells your body that it should respond to a perceived threat.

• Your body prepares itself by releasing hormones such as adrenaline and cortisol. Adrenaline prepares your body for activity, but it can also minimize your desire to eat.

• Meanwhile, cortisol signals your body to temporarily suppress functions that are not essential during a crisis. This includes your digestive, immune and reproductive responses.

Stress and weight fluctuations

Most stressed people tend to hyperphagia, or overeating, and fewer people suffer from hypophagia, or malnutrition. The ratio is 2 to 1. One study of university students in the UK confirms an even larger ratio: 55 percent of participants gained weight during their busy first year, compared to 12 percent who lost weight. The female students in the study were more susceptible to both weight loss and gain than their male counterparts. The results appeared in the journal Physiology & Behavior in 2007.

The prevalence of hyperphagia under stress makes sense given the longer period that cortisol stays in your system making you hungry. In addition, chronic stress constantly raises cortisol levels, such as if you are struggling to adjust to a new situation, say college, or you are caring for a sick or elderly relative.

Stress Eating Patterns

If you tend to gain weight when stressed, you are probably a “restrained” eater under normal circumstances, according to a study published in Physiology and Behavior in 2006. This means that you tend to diet, and when you are under stress, you choose foods that are forbidden during the diet, such as high in fat and high in sugar. In contrast, rampant eaters are less likely to diet, and they tend to eat less food when they are under stress.

Loss of appetite by a rampant eater can lead to weight loss during times of stress. If you eat less food than your body needs to perform many of its functions, you will lose weight over time.