Weight gain can be triggered by stress through various mechanisms, such as:
Hormonal Changes Stress prompts the body to release hormones that impact metabolism and appetite:
Cortisol: Referred to as the "stress hormone," cortisol is secreted by the adrenal glands during times of stress. It can elevate blood sugar levels, suppress the immune system, and boost fat and carbohydrate metabolism. While this can provide energy and increase appetite, it may also result in cravings for sugary, fatty, and salty foods. Prolonged high cortisol levels can lead to weight gain.
Insulin: Stress can also influence insulin levels, making it more challenging for the body to efficiently process sugars, leading to increased fat storage.
Leptin: Stress can reduce the effectiveness of leptin, a hormone that signals fullness to the brain. This can cause individuals to keep eating despite being physically satisfied.
Metabolic Effects Stress can decelerate metabolism, causing the body to burn fewer calories throughout the day. This can hinder fat burning, particularly in the abdominal region.
Additional Influences Stress can impede cognitive functions like self-control, making it more challenging to engage in physical activity and adhere to healthy routines. Furthermore, stress can disrupt sleep patterns, contributing to weight gain. Sleep deprivation can lower metabolism, while feeling excessively tired can diminish willpower and lead to unhealthy eating patterns.
What can be done to reduce this?
Physical Activity
Engaging in physical activity can help you relax, divert your attention from stressful thoughts, and expend energy. However, intense workouts may elevate cortisol levels, so opting for a brisk walk could be a better choice.
Utilize Relaxation Techniques Experiment with yoga, meditation, deep breathing, or tai chi to clear your mind and manage cravings for comfort foods.
Maintain a Healthy Diet Opt for nutritious foods, primarily whole, plant-based options. Eating slowly, enjoying each bite, and being mindful of fullness can help reduce cortisol levels and control portion sizes.
Prioritize Sufficient Sleep Strive for a minimum of 7 hours of quality sleep per night as an adult. Establish a pre-sleep routine, avoid screens, and stick to a consistent sleep schedule.
Cultivate Mindfulness Practice gratitude for the positive aspects of your life, even amid stress. If craving unhealthy foods, set a timer for 20–25 minutes and engage in a different activity instead.
Below is a fantastic morning routine for you to follow daily to kickstart your mindfulness journey! You can join my groups here to access exercises and recipes! CLICK here to join.
xoxo, Addie
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