How Does Stress Affect Weight Loss?
Did you know that stress affects weight?
If you’ve developed healthy diet and physical activity habits but struggle to see weight loss results, stress may have something to do with it.
The American lifestyle encourages us to work hard and avoid breaks. We are also affected by social stressors, which increased dramatically with the onset of COVID-19.
Stress disrupts the normal functioning of our bodies. When we’re stressed, our bodies tap into our “fight or flight” response, where stress hormones like cortisol go up and pro-inflammatory cytokines, or cell messengers, elevate to prevent bodily damage that may arise. The stress response is meant to be temporary and serve us only in those moments where we need to avoid immediate stress. Think of prey escaping a predator—the response is the same. A predator’s chase for its prey is temporary, and when the prey escapes, its stress response dissipates and the body returns to normal.
However, because of our lifestyle and the extent of social stressors we as Americans face, the stress response becomes prolonged. Daily stressors cause the stress response to occur more than it should, leading to constantly elevated levels of cortisol and inflammation. Cortisol is our main stress hormone that helps us utilize energy quickly in times of need, and it also stimulates us to take in more energy. It’s because of elevated cortisol that we may feel cravings in times of stress—the body is seeking quick forms of energy like sweets or salty snacks to power us through a potential fight or flight situation. Yet when our fight or flight mechanism is constantly on and we constantly consume sweets or salty snacks without additional physical activity, that energy doesn’t get used. Thus, we maintain or gain weight.
Additionally, under chronic stress the body faces higher levels of inflammation, which damage body tissues and prevent the body from working properly metabolically. This means that the normal systems in place to digest food and absorb nutrients don’t work properly, leading to the body’s inability to properly handle energy. In other words, weight loss becomes more difficult under stress.
Another reason for stress cravings has to do with disrupted sleep. When we’re stressed, we don’t sleep as much or as well. Sleep is the main time during which our bodies regulate hormones and recharge to function properly. Lack of adequate sleep prevents the body from regulating hormones. Lack of sleep particularly affects the hormone leptin, which is a hormone made in the brain that helps us feel full. When not enough leptin is made, the hormone ghrelin, which is our hunger hormone made in the stomach, takes over and causes us to feel more hungry than we normally would.
Suffice it to say that for a multitude of reasons, stress definitely impedes weight loss. But new studies are arising that prove that stress management in addition to weight management can actually improve weight outcomes. A new study published in Comprehensive Psychoneuroendocrinology suggests that participation in a stress management program at the same time as a weight loss program may improve weight outcomes in adults. The study subjects were obese and participated in the Weight Watchers program simultaneously with a cognitive behavioral stress management program. The researchers found that those who participated in the behavioral stress management program demonstrated reduced levels of stress than those who did not. They analyzed BMI and weight outcomes in addition to obesity and stress biomarkers, and while the evidence was inconclusive for improved weight, the research does suggest that stress management has an important part to play in weight loss.
That being said, there is no downside to reducing stress, whether you are trying to lose weight or not. It may seem overwhelming to add new lifestyle habits onto a diet habit change, but there are simple ways you can start to reduce stress:
If sleep is your main issue, try setting up a sleep routine. Put a reminder in your phone to start winding down a half hour before bed time with no screens, and try to go to bed at a consistent hour each night. Try to also wake up at a consistent hour each day, and maybe add a morning routine that will help you decompress before the day. For some this can take the form of exercise, for others it’s meditation and breathwork, or maybe it’s simply a hot shower with some essential oils. Regulating sleep is such an important foundation to reducing stress.
Try taking walk breaks throughout the day, even if they’re only 5-10 minutes long. If you work from home, pretend you have to “commute” to the next task—in between completing each task, take a 5-10 minute walk to move your body and decompress.
Exercise! Moving your body is one of the best ways to relieve stress and release endorphins that create a more positive energy in your mind. Move joyfully in ways that you love—you do not need to commit to intense exercise each day to say you got some physical activity. Do what works best for you.
Try to take at least 5 minutes for yourself each day. What is something you love or love to do? Is it preparing a meal? Is it your skincare routine? Is it online shopping? Is it calling a friend? Whatever it is, allow yourself to lean into self care. This is so important for creating boundaries in your life and separating yourself from your stressors.
For more information about the study or how stress affects weight, visit these links:
https://www.sciencedirect.com/science/article/pii/S2666497622000157
doi:10.1007/s13679-011-0006-3
https://www.verywellmind.com/how-stress-can-cause-weight-gain-3145088
By Jessica Kaplan