Stress Less
Stress is unavoidable. We live in an environment where we are expected to multitask and be constantly available. Most people are never far from their phones. You’d think that being on the go all the time would be good for weight loss but for many people this is not the case. The hormones and habits that stress creates can cause the body to hold extra weight.
We think of stress as an emotional state but the body responds to stress in a physical way. When we are under pressure the "fight or flight response" is our body's primitive automatic reaction which prepares us to "fight" or "flee" from a perceived threat. Adrenaline and cortisol are released to give us superhuman strength and mobilise energy.
Under the influence of cortisol we are less sensitive to leptin, the hormone which makes us feel full. Our instincts drive us to refuel with calorie dense foods. Most modern stresses do not require fighting or fleeing so the extra calories are unnecessary. However the serotonin ("feel good" hormone) released when we eat carbohydrates reinforces the pattern. This is why we are prone to eating high calorie foods during times of stress, they become "comfort foods" even when we are not hungry.
This doesn't cause a problem if it's only occasional but many people exist in a constant state of stress, operating under elevated cortisol levels for a long period of time. Excessive cortisol damages the waistline in other ways. Not only does it encourage us to eat more, it destroys lean muscle mass (which decreases metabolic rate), destabilizes blood sugar levels and predisposes us to carry weight around the middle. Abdominal fat is not only aesthetically undesirable, it also poses greater health risks than fat stored in other parts of the body.
Stress due to excessive busy times causes other weight-promoting habits. Busy people are often too rushed to plan proper healthy meals. After a hard day it's very tempting to pick up takeaways on the way home rather than go to the gym. Stress and sleep deprivation go hand in hand. Studies have shown that people who get adequate sleep tend to carry less body fat than people who do not.
Exercise is important for stress management. When we exercise we metabolise excessive stress hormones, if we can process them they are less likely to send messages to store fat. However, exercising too hard for too long can raise your cortisol levels and place further stress on the body. Some people over-exercise under stress. Certainly it's a healthier outlet than many but if the body is already under stress and does not get time to recover then the extra exercise can contribute to weight gain rather than weight loss. Over-exercise can also over-stimulate the appetite. It may be that under stress the best thing is to exercise just 20 minutes a day three days a week. The right type of exercise will stimulate endorphins not cortisol. The first step to losing weight is not gaining it!
With thought and care you can address the cycle of hormones and habits causing stress-induced weight gain. This is important not just for your weight but also for your health and wellbeing.
We think of stress as an emotional state but the body responds to stress in a physical way. When we are under pressure the "fight or flight response" is our body's primitive automatic reaction which prepares us to "fight" or "flee" from a perceived threat. Adrenaline and cortisol are released to give us superhuman strength and mobilise energy.
Under the influence of cortisol we are less sensitive to leptin, the hormone which makes us feel full. Our instincts drive us to refuel with calorie dense foods. Most modern stresses do not require fighting or fleeing so the extra calories are unnecessary. However the serotonin ("feel good" hormone) released when we eat carbohydrates reinforces the pattern. This is why we are prone to eating high calorie foods during times of stress, they become "comfort foods" even when we are not hungry.
This doesn't cause a problem if it's only occasional but many people exist in a constant state of stress, operating under elevated cortisol levels for a long period of time. Excessive cortisol damages the waistline in other ways. Not only does it encourage us to eat more, it destroys lean muscle mass (which decreases metabolic rate), destabilizes blood sugar levels and predisposes us to carry weight around the middle. Abdominal fat is not only aesthetically undesirable, it also poses greater health risks than fat stored in other parts of the body.
Stress due to excessive busy times causes other weight-promoting habits. Busy people are often too rushed to plan proper healthy meals. After a hard day it's very tempting to pick up takeaways on the way home rather than go to the gym. Stress and sleep deprivation go hand in hand. Studies have shown that people who get adequate sleep tend to carry less body fat than people who do not.
Exercise is important for stress management. When we exercise we metabolise excessive stress hormones, if we can process them they are less likely to send messages to store fat. However, exercising too hard for too long can raise your cortisol levels and place further stress on the body. Some people over-exercise under stress. Certainly it's a healthier outlet than many but if the body is already under stress and does not get time to recover then the extra exercise can contribute to weight gain rather than weight loss. Over-exercise can also over-stimulate the appetite. It may be that under stress the best thing is to exercise just 20 minutes a day three days a week. The right type of exercise will stimulate endorphins not cortisol. The first step to losing weight is not gaining it!
With thought and care you can address the cycle of hormones and habits causing stress-induced weight gain. This is important not just for your weight but also for your health and wellbeing.