Have you noticed that when life seems chaotic, the number in the scale begins to emerge as well? Whether it’s demanding work, family responsibilities or just the general stress of everyday life, many of us feel overwhelmed. But can stress cause weight gain or look like a coincidence? Yes, there is a bond supported by science between chronic stress and weight gain. Stress can affect your hormones, metabolism and eating habits in ways that make weight loss difficult or maintain healthy. Below, health experts explain why stress may be sabotaging their weight goals and how to recover control.
Can stress cause weight gain?
Stress affects the body in many ways, but when it comes to weight, hormones play a great role. “When we are under chronic stress, our bodies release cortisol,” explains Helen Messier, MD, PhDmedical and science director in Source life. At healthy levels, this stress hormone is necessary for various body functions, including regulation blood sugar and the sleep cycle. However, “when we have a lot of it, [cortisol] It can take the appetite and say to the body to store fat, especially in the middle, ”warns Dr. Messier. This is our physiological response of stress, known as“ struggle or escape ”, where our bodies prioritize energy conservation for survival.
According to Gretchen San Miguel, MDmedical director in MEAS WeightlossChronically high cortisol levels drive high calorie food desires. But these desires, she observes, are not just about comfort; They are part of our survival response. “The body signals us to store energy, usually in the form of abdominal or visceral fat, which is more metabolically active and linked to greater health risks,” she explains. “Abdominal fat is associated with a higher risk of insulin resistance, Type 2 diabetes and Cardiovascular disease. ”
In addition, chronic stress can disrupt our hormone hormones and satiety and slow metabolism. “Research has shown that individuals suffering from stress can burn fewer calories after meals, making weight loss difficult, even if calorie intake does not increase dramatically,” he adds David Clarke, MDPresident of Association for the treatment of neuroplastic symptoms (att). “Stress can also interrupt sleep, more Harms metabolism and appetite control, creating a cycle in which stress and weight gain are reinforced. ”
Signs that stress may be affecting its weight
Since stress can silent in our lives, it is not always easy to say when it is affecting our bodies and weight. Here are some common signs to be observed:
- Emotional eating. “Beware of Emotional“Specifically sugar, salty or high carbohydrate desires,” says Dr. Messier. You may not even feel hungry, but eating anyway as a way to calm emotions. And constantly looking for sweets or snacks can be the way your body of dealing with stress.
- Sudden weight fluctuations. “Patients often tell me, ‘I as well as most of the time, but when I’m stressed, everything goes out the window.’ This pattern is a big track, ”says Dr. San Miguel. An increase in abdominal fat in particular is linked to high levels of cortisol. “Some may lose their appetite and experience unintentional weight loss,” adds Dr. Clarke.
- Changed food patterns. “Leaving meals, making snacks more often or eating at irregular times may indicate that stress is interfering with normal food routines, ”says Dr. Clarke.
- Fatigue or low energy. Feeling too tired to cook or exercise can lead to more sedentary habits and more travel meals, says Dr. San Miguel.
- Bad sleep patterns: “Interrupted sleep patterns such as insomnia or low quality sleep can in turn affect hunger hormones,” says Dr. San Miguel.
How to manage stress by a healthy weight
The good news? You do not need to review your life to see progress. Our experts share some small, feasible strategies that can help reduce stress and support weight loss over time.
Consistent sleeping
“Start with sleep– Up to a broken nights of sleep can increase cortisol, ”advises Dr. Messier. Point seven to nine hours of sleep every night. Going to bed and wakes up at the same time every day (yes, until weekends!) Helps regulate hormones involved in hunger and metabolism.
Practice an intuitive diet
When you get hungry, focus on intuitive feeding. “Pay attention to hunger tips, slowly eat and enjoy every bite – can neutralize stress eating and help distinguish between emotional and physical hunger,” adds Dr. Clarke. Eating certain foods It can also reduce cortisol levels.
As if we had not enough to stress, new research shows that everyday tension and concern can increase the risk of developing high blood pressure, high blood sugar and even a gain of a symptom grouping that doctors call metabolic syndrome. “There are many variables that influence metabolic syndrome, and stress is one of them,” he explains […]
Find time to move
And don’t forget the daily movement. “Exercise is one of the most effective of relevant stress and supports metabolic health,” says Dr. San Miguel. But that doesn’t mean hitting the gym for hours. She recommends going out for a 10 minutes walk or trying a short yoga session.
Practice full attention
“It does not underestimate the effect of breathingLike this, daily Or time in nature, ”says Dr. Messier. They restart your nervous system and remember your body that you are safe, which can Inferior cortisol and allow your metabolism to work normally. ”
The lower line on stress and weight gain
Although diet and exercise are -chave parts of any weight loss journey, stress management is so important and often forgotten. “It is important to address stress management as an integral part of a weight loss plan and overall well,” emphasizes Dr. San Miguel. When your body is constantly in survival mode, it is more difficult to make decisions that support your health.
If stress and weight gain remain persistent issues, it may be worth checking with a mental health professional. “The search for help from a therapist or counselor can provide additional coping strategies and emotional support,” says Dr. Clarke.
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