Trying to lose weight I have written many articles about how to lose weight from your diet plans to healthy foods and what are the food to avoid when you are trying to lose weight. But today I will be pointing to another big issue which often is neglected and people don't consider this as a problem as a hurdle in weight loss yes... stress.


Stress-and-Weight-Gain

I will tell you today how this  can affect a lot to our abilities to maintain a  good normal healthy life and  how Stress can affect to increase weight and prevent us from losing weight. Whether it is the result of high levels of cortisol, the stress hormone, stress-induced unhealthy behaviors or a combination of the two, the link between stress and weight gain but this fact is scientifically proved.

Can Stress Cause Weight Gain

Contents:

  1. Does stress cause weight gain
  2. Unhealthy habits (stress weight gain)
  3. How to Stop the cycle of stress and weight gain


Does Stress Cause weight Gain


Researchers have shown that with the increase in cortisol, the stress hormone, weight gain can also occur. Every time you are stressed, the adrenal glands release adrenaline and cortisol, and as a result, glucose, the primary source of energy, is released into the bloodstream. All this is done to provide the energy needed to escape a risky situation, also known as a fight, flight or frost response.


Does-stress-cause-weight-gain


Once the threat has diminished, the level of adrenaline decreases, along with the level of blood sugar. This is often when cortisol takes action to refill energy.


Cortisol and Weight Gain

Because sugar gives the body the quick energy it thinks it needs, it is often the first thing we get when we are stressed.


The disadvantage of excessive sugar consumption is that the body tends to store it, especially after stressful situations. This energy is stored mainly in the form of abdominal fat, which can be particularly difficult to eliminate. And so the vicious circle begins: stress, cortisol release, weight gain, the desire for more sugar, which leads to consumption and larger deposits.


Low Cortisol Levels and Weight Gain

Even if we do not eat foods high in fat and sugar, cortisol slows down the metabolism, which makes it difficult to lose weight.


In 2015, researchers at Ohio State University interviewed several women about the stress they had experienced the day before before giving them a high-fat, high-calorie meal. After finishing the meal, the scientists measured the women's metabolic rates - the rate at which they burned calories and fat - and examined their blood sugar, cholesterol, insulin and cortisol levels. It has been found that, on average, women who have reported one or more stressors in the last 24 hours have burned more than 100 fewer calories than unstressed women. This could lead to a weight gain of 11 kilograms in one year. Women who have experienced stress have also had higher levels of insulin, a hormone that helps store fat.


Unhealthy Habits (Stress Weight Gain)

In addition to hormonal changes, stress can cause you to engage in the following unhealthy behaviors, all of which can lead to weight gain.

Read what are Top12 bad habits damaging your brain


Stress-and-Weight-Gain


Emotional eating: 

High levels of cortisol can not only make you crave unhealthy foods, but excess nervous energy can often cause you to eat more than you normally would. Unhealthy snacks temporarily relieve stress, but have long-term effects on weight.


Affordable Food:

When we are stressed and do not plan our meals we tend to eat what is available and accessible, which are often unhealthy. When we are stressed, we are more likely to resort to fast food than to take the time and mental energy to cook a balanced and healthy meal.


Less sports:

When you have a busy schedule, exercise is the first thing you tend to cut from the list. Many hours spent in the office and in traffic will result in reduced chances of sustained physical activity.


Irregular meals:

When you juggle many tasks at once, regular meals are no longer a priority in the program. Many people end up skipping breakfast and eating lunch and dinner very late.


Less sleep:

Many people report sleep problems when they are stressed, and research has linked sleep deprivation to a slower metabolism. Also, when you are tired you have less willpower and are more likely to resort to unhealthy eating habits.


How to Stop the Cycle of stress and weight gain


When you are stressed, healthy behaviors that include balanced meals and regular exercise are more difficult to sustain. Maintaining a routine can help you turn these healthy behaviors into a habit and fight stress-related weight changes. Here are some strategies that can help you break the cycle of stress and weight gain:


Stress-and-Weight-Gain


Make Exercise a Priority

Exercise is a critical component of stress reduction and weight management. Whether you go for a walk for lunch or go to the gym after work, incorporate regular exercise into your routine.


Eat Healthier Foods

You don't need carbs or fats to feel better. One of the few studies that tests the effectiveness of comfortable foods in improving mood has found that a relatively healthier diet, with less harmful foods such as popcorn, is just as likely to stimulate a negative mood as "unhealthy" foods. What foods to avoid to live healthy


Practice Conscious Eating

Focusing on what you eat - without distraction - can help reduce stress, stimulate weight loss, and prevent weight gain. One study found that overweight women who practiced conscious eating were better able to avoid emotional eating and had lower levels of stress, which led to a reduction in abdominal fat. It is important to avoid distractions such as the TV or the phone during meals.

Learn more about Conscious Eating and its Benefits


Keep a Food Diary

Paying attention to eating habits can help you gain control over your food intake. A 2011 review of studies that examined the link between self-monitoring and weight loss found that those who kept a food diary were more likely to manage their weight than those who did not.


It is therefore advisable to use an application to keep track of your food intake or to write everything in a food diary. This way you will be more careful about what you eat and you will improve your eating habits.


Drink More Water

Often, the feeling of hunger and thirst are similar, and the confusion of the two can make us eat more calories than our body needs, causing weight gain. If it's only been a few hours since you've eaten and you're hungry, try drinking some water first. If you're still hungry, have a snack.


Incorporate Strategies to Relieve Stress into your Daily Life


Whether you enjoy yoga or relax reading a good book, try adding simple stress-relieving techniques to your daily routine, such as deep breathing, listening to music, or walking. This can lower your cortisol levels and help you manage your weight better.


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