stressed & chubby
Listen. Stress plays a very important role in the way our bodies grow and adapt to different stimuli. Stress can positively and negatively affect our body depending on the amount that is applied. But what most people forget is the role stress can have on weight gain.
Simply put, too much stress causes a physiological response that can hinder weight loss, and chronic stress may contribute to unwanted weight gain. This has mainly to do with the hormones created by external stressors to the body. If the body does not undergo stress management techniques to relieve and reduce that stress, this hormonal imbalance can lead to extra, unwanted pounds.
Let’s explore a few of these hormones and their responses to added stress.
Cortisol: Often dubbed the "stress hormone," cortisol is released by the adrenal glands in response to stress. While cortisol serves important functions, such as regulating metabolism and managing inflammation, chronically elevated levels can wreak havoc on your weight loss efforts. Increased cortisol levels can lead to fat storage, particularly in the abdominal area, making it a formidable adversary in the battle against stubborn love handles.
Insulin: When stress levels are high, the body becomes less sensitive to insulin, leading to elevated blood sugar. This insulin resistance can result in increased fat storage, particularly around the abdominal region. Managing stress is crucial for maintaining insulin sensitivity and promoting a more efficient weight loss process.
Ghrelin & Leptin: Ghrelin, often referred to as the "hunger hormone," stimulates appetite, while leptin signals fullness. Chronic stress can disrupt the balance of these hormones, leading to increased feelings of hunger and a decreased ability to recognize when you're satisfied. This can, in turn, contribute to overeating and weight gain.
Adiponectin: This hormone produced by fat cells plays a key role in regulating metabolism. Higher levels of adiponectin are associated with improved insulin sensitivity and increased fat burning. Stress can suppress the production of adiponectin, potentially slowing down your metabolism and hindering weight loss efforts.
Serotonin: Often considered the "feel-good" neurotransmitter, serotonin also has a role in appetite regulation. Stress can lead to imbalances in serotonin levels, potentially triggering emotional eating as a coping mechanism. Recognizing and addressing the emotional aspects of stress can be crucial for breaking the cycle of stress-induced overeating.
Given these hormonal responses to stress on the body, it’s important to explore ways to manage and decrease stress when it is higher and affecting things like appetite, sleep and mood. There are several ways to explore when it comes to managing stress, and some will work better than others for each individual. The goal is to try one at a time and see how your body responds.
Stress-management techniques
Try things like deep breathing, meditation or journaling to allow your mind to process the stress in a healthy way. Sometimes, the stress can be pent up inside of us for long periods of time, causing an overload of these stress hormones. Finding a releasing technique that works for you can be extremely relieving for your emotional and physical wellbeing.
Regular exercise
Regular exercise releases endorphins, which are the body’s natural mood-lifters! This shift can help bring a balance to the hormonal imbalance caused by stress. Things like weight training, hiking or walking can not only help with calorie burn, but also reduce internal stress pent-up in the body.
Adequate sleep
Probably one of the “easiest” ways to reduce stress, but maybe also the most overlooked and avoided when it comes to your daily routine. Sleep is the body’s best way to repair and recover. Adequate sleep (7-9 hours/night) increases production of leptin and reduces Ghrelin (the hunger and appetite hormones). Improper or inadequate sleep can affect the following:
Impairs Insulin Sensitivity
Increases systemic inflammation
Alters Anabolic hormones
Cognitive impairment
Increases Gut permeability
Impairs immune Function
Causes Cravings
Balanced nutrition
Believe it or not, eating a well balanced diet will help the body deal with stress more efficiently. Opting for foods that do not trigger digestive issues or gut disruptions will help with this. Always choose whole, nutrient dense foods that satiate hunger (think animal proteins and root veggies). Mindful eating techniques can help break the cycle of stress-induced overeating and foster a healthier relationship with food overall!
By incorporating stress management strategies, regular exercise, sufficient sleep, and a balanced diet into your lifestyle, you can create a hormonal environment that supports your weight loss efforts. Remember, it's not just about what you eat or how much you exercise; it's also about how well you manage stress and nurture your body's intricate hormonal balance.