by Caitlin H,
October 9, 2023
transportation. Work. groceries. bill. Stress is a part of life—most of us face it every day. Thankfully, we tend to become adept at managing all of these common daily stressors.
But when the stress becomes overwhelming, maintaining a healthy weight becomes very difficult. Below, we examine the link between stress and weight gain and offer some ways to better manage stress, which is especially helpful if you want to lose weight.
Causes of stress in physical processes
The World Health Organization defines stress as “a state of worry or mental tension caused by difficult situations.” Whenever we encounter a challenge, our adrenal glands release hormones called cortisol and epinephrine, which release glucose into our bloodstream. This process just helps us “escape” from this situation. Once the “danger” is over, our blood sugar drops and the adrenaline disappears, causing cortisol to kick in again and increase your energy supply.
This powerful chemical reaction is necessary for our daily lives, but it can also trigger cravings when our blood sugar levels spike and drop. Many of us tend to cope by snacking, causing our bodies to store excess sugar as fat.
Effects of stress on metabolism
Cortisol is also a hormone responsible for slowing down your metabolism. A 2015 study found that women who experienced one or more stressful situations in the 24 hours before eating a high-calorie diet burned 104 fewer calories than women who did not experience such situations.
Unhealthy behaviors related to stress
The connection between stress and weight also goes beyond physiology. Researchers have also linked stress to unhealthy habits, including:
bad eating habits: The more stressed we are, the more exhausted we feel, and the less likely we are to plan ahead. This often results in us eating foods such as fast food and junk food “conveniently”.
emotional eating: If you find yourself reaching for a bag of chips between meals, or looking through the refrigerator when you’re feeling particularly stressed out late at night, you’re probably emotionally eating. This is a common stress response, as overeating may give us temporary relief while making weight loss more challenging. *
Not eating: On the other hand, you may find that greater stress causes you to eat less, especially if you’re juggling many challenging things at once. You may be so busy that you forget to eat, or you may not feel like eating at all. You may then overeat later to make up for the calories you missed earlier in the day. Either way, maintaining a healthy weight is more difficult. *
avoid exercise: When you’re stressed out by what’s going on in your life or the many things on your to-do list, exercise might be one of the first things to put on the back burner. The annoying problem is that many of us sit behind a desk all day or spend hours commuting in traffic, which means we have less time for much-needed activities.
sleep disorder: Stress and insomnia go hand in hand. No matter how exhausted you are, chances are you can recall many nights when you lay in bed with the wheels spinning in your head. Not getting enough rest can create an extremely unhealthy cycle, as the exhaustion generated during the day can slow down your metabolism and make you less disciplined about eating right and exercising.
How to break the stress-weight cycle
No matter how much you have on your plate, it’s possible to break the stress cycle. It’s also important to prioritize yourself. Doing so will help you maintain a healthy weight while making stress more manageable. Here are some simple ways to help you break the stress-weight cycle:
“Me time” is a popular way to describe the time you set aside for yourself. This can be time for exercise, meditation, journaling, reading, etc. Give yourself at least 30 minutes of personal time every day and treat it like any other appointment or meeting. Carve out time in your schedule and stick to it.
Whether it’s an hour of yoga, a 30-minute walk, 5 minutes of meditation, or 10 seconds of deep breathing, incorporating mini-stress reduction activities can do wonders for your ability to cope with stress. Any of these activities will lower your cortisol levels, which may also help you maintain a healthy weight.
What you put into your body matters—and it matters a lot. Drink plenty of water throughout the day to avoid dehydration. Choose healthy foods packed with nutrient-dense calories to keep you full and focused. If you struggle to find the time to plan your meals properly, consider a healthy meal delivery service like Diet-to-Go.
At Diet-to-Go, our mission is to make healthy eating simple. We deliver restaurant-quality meals crafted by chefs right to your door.We did all the planning and preparation, so all you What to do is Heat and serve!
Do you have a coping method for managing stress? Help others by sharing in the comments below!
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Author: Caitlin H
Food community manager
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about connecting with others online and maintaining a healthy, active lifestyle. She believes moderation is key and that people will have the greatest weight loss success if they practice common-sense healthy eating and fitness.