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Stress can significantly impact your ability to maintain a healthy weight. It can also prevent you from losing weight. Whether it’s the result of high levels of the stress hormone cortisol, unhealthy stress-induced behaviours, or a combination of the two, the link between stress and weight gain is glaring

rises in the stress hormone cortisol can lead to weight gain. Every time you’re stressed, your adrenal glands release adrenaline and cortisol, and as a result, glucose which is your primary source of energy into your bloodstream. All of this is done to give you the energy you need to escape from a risky situation also known as the fight or flight response

Once the threat has subsided, your adrenaline high wears off and your blood sugar spike drops. This is when cortisol kicks into high gear to replenish your energy supply quickly.

Cue the sugar cravings. Because sugar supplies your body with the quick energy it thinks it needs, it’s often the first thing you reach for when you’re stressed.

The downside to consuming so 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 can be particularly hard to shed. And so, the vicious cycle starts get stressed, release cortisol, gain weight, crave more sugar, eat more sugar, gain more weight.

Even if you aren’t eating foods high in fat and sugar, cortisol also slows down your metabolism, making it difficult to lose weight.

In addition to the hormonal changes related to stress, stress can also drive you to engage in unhealthy behaviours, all of which can cause weight gain:

  • Emotional eating: Increased levels of cortisol can not only make you crave unhealthy food, but excess nervous energy can often cause you to overeat   Even if snacking or reaching for a second helping provides you with some temporary relief from your stress but makes healthy weight management more difficult.
  • Eating “accessible” or fast food: When we are stressed, and not planning, we tend to eat the first thing we see and/or what is readily available and accessible, which is not always the healthiest options. You may also be more likely to drive through a take away food place, rather than taking the time and mental energy to cook a balanced, healthy meal.
  • Exercising less: With all the demands on your schedule, exercising may be one of the last things on your to-do list. If so, you’re not alone. A long commute and hours spent sitting behind a desk can leave little opportunity for physical activity.
  • Skipping meals: When you are juggling a dozen things at once, eating a healthy meal can drop down in the list of priorities.
  • Sleeping less: Many people report trouble sleeping when they’re stressed. And research has linked sleep deprivation to a slower metabolism which we discussed in last weeks blog. Feeling overtired can also reduce willpower and contribute to unhealthy eating habits.

 

So how do we manage stress induced weigh gain

When you’re stressed out, healthy behaviours likely eating properly and exercising regularly can easily fall by the wayside. Maintaining a schedule and/or routine can help make these healthy behaviours a habit and combat stress-related weight changes. Here are a few strategies that can help you break the cycle of stress and weight gain:

  • Make exercise a priority. Exercising is a critical component of stress reduction and weight management. It can help you address both issues simultaneously, so it’s essential for warding off stress-related weight gain. Whether you go for a walk during your lunch break or hit the gym after work, incorporate regular exercise into your routine.
  • Eat healthier comfort foods. You don’t need carbs or fats to make you feel better. One of the few studies testing the effectiveness of comfort foods in improving mood found that eating relatively healthier comfort foods, such as air-popped popcorn, is just as likely to boost a negative mood as “unhealthy” foods. Making sure your pantry is stocked with these types of foods will make it easier to grab a healthier option during times of high stress.
  • Practice mindful eating. Focusing on what you’re eating—without distractions—may help lower stress, promote weight loss, and prevent weight gain. One study found that overweight women who had mindfulness-based stress and nutrition training were better able to avoid emotional eating, and had lower stress levels, which led to less belly fat over time. Next time you eat a meal, try enjoying it without the distraction of your phone or the TV.
  • Keep a food journal. Paying attention to your eating habits can help you gain control over your food consumption. Whether you use an app to track your food intake or you write everything in a food diary, being more mindful of what you put in your mouth could improve your eating habits.
  • Drink more water. It’s easy to confuse thirst for hunger. But confusing these two cravings can lead you to eat more calories than your body needs, prompting weight gain. It’s much easier to identify hunger after you’ve eliminated any mild dehydration. If it’s only been a couple of hours since you’ve eaten and you feel hungry, try drinking some water first. If you still feel hungry, then grab a snack.
  • Incorporate stress-relief strategies into your daily life. Whether you enjoy yoga or find solace in reading a good book, try adding simple stress relievers like taking a deep breath, listening to music, or going on a walk into your daily routine. Doing so can reduce your cortisol levels, helping you manage your weight.