In modern lives, stress has become an inevitable and somewhat unavoidable factor. Stress and weight management are inextricably linked. Stress can cause weight loss and on the other hand, can provoke unintentional weight gain.
The American Psychology Association details how tension and pressure affect eating patterns. 30% of adults admitted to missing meals due to distress while 38% confessed to indulging in overeating or gorging to deal with pressures. How can you tell if that change in the scales has been spurred by a stressor? Let’s take a look at the how, what, and why of it!The relationship between stress and weight
Stress (particularly chronic) can have an adverse effect on your weight. It can cause it to either plummet or soar on the scales. It is somewhat of a gray area – it affects individuals in distinct ways. Stress plays a surprising role in digestion, as relaxed eaters tend to avoid gaining excess weight.The What: Stress-Related Weight Loss
Stress is well, stressful. It can prompt us to take actions that we normally wouldn’t. Being under strain may cause people to disregard meals. Weight loss due to stress and depression is a common issue as it can cause a dip in appetite. Yet, as we mentioned previously stress and weight fluctuation is a fickle beast; bouts of depression can often spur a surge in appetite and consequentially, weight gain. The link between depression and obesity is unknown yet those suffering from one are 43% more likely to suffer from the other.The How: Can Stress Make You Lose Weight?
The fight-or-flight response has been vital in anticipating predatory advances. However, it can sometimes do too good of a job. The acute stress response is a physiological mechanism that triggers adrenaline release, warning your body about an impending threat. Adrenaline causes your heart rate and breathing to quicken, burning calories. In the short term, it may suppress appetite. Because of this, stress can cause weight loss.
Being under duress can also bring about gastrointestinal distress. Due to the interconnectivity of the brain and gastrointestinal system, stress may worsen symptoms such as bloating, abdominal pain, and difficulty swallowing. These disruptions to your digestive system will affect eating habits and appetite, resulting in unintended weight loss.
How Fast Can Stress Make You Lose Weight?
The rate at which an individual loses weight is relative to their situation. The level of stress endured, a person’s metabolism, and general physical health are all interplaying factors. Weight fluctuations are to be expected however if the unexpected weight loss is more than 5% of your body weight over the course of 5-12 months, this may be a cause for concern.
Signs of Stress-Related Weight Loss
Te sooner you perceive signs of stress-related weight loss, the sooner you can get on track to recovery. If you are experiencing any of the following in line with rapid weight loss from stress, reach out to a medical professional:
-Fatigue and lethargy
-Mood swings
– Heart palpations (increased heart rate)
-Lowered libido
-Lapses in short-term memory
-Bodily aches and pains
How Can You Stop Losing Weight from Stress?
We’ve learned why stress makes you lose weight. Now, how do we counteract it?
Stress management is the cornerstone for unduly weight loss. We know – it’s far easier said than done. Making time for daily mindful moments such as meditation, deep breathing, and exercise is incredibly helpful. Getting good-quality sleep is essential for weight management and general mental well-being. Finally, making smart food choices can help reduce stress in the body. Incorporating vitamin-C-rich products and Omega 3 Fatty Acids may lower stress hormones.
The What: Stress-related Weight Gain
Stress doesn’t just bring about weight loss, it can result in a gain too. A stress-induced headache is hard to ignore. However, certain side effects such as weight gain may not be as noticeable right away.
The How: Can Stress Make You Gain Weight?
The previously mentioned fight-or-flight response triggers cortisol release when under perceived threat. Cortisol is a naturally occurring hormone, yet excessive amounts can be cause for concern and weight gain. When the adrenal glands unleash the stress hormone, this can ramp up the appetite. If the stress response switch doesn’t get flicked, the motivation to gorge can remain. Cortisol is also known to decelerate the metabolism, making it more difficult to lose weight. Finding tactics to help you switch off stress-activated chemicals is key to dropping the pressure-caused pounds.
People often turn to stress-eating to deal with unpleasant emotions such as sadness, anger, and loneliness. Sometimes, it is simply easier to tuck into greasy food than face what is really troubling us. Turning to sucrose-laden products for self-medication can engrain unhealthy coping mechanisms that promote hedonistic behaviors surrounding food. Rethinking emotional eating can be beneficial and can help you learn your triggers.
How Fast Can Stress Make You Gain Weight?
The speed at which weight gain occurs can vary. Female stress weight gain is particularly noteworthy, according to a 2015 study carried out by Ohio State University. Women who disclosed more stressors than average burned 104 calories less than those significantly less stressed. This could potentially translate to an additional 11 lbs gained in a year.
However, overeating is not the only trigger for stress-induced weight gain. Those suffering from stress often enter a vicious cycle of less-than-healthy behaviors to combat the heightened state: excessive drinking, poor sleep, and reduced activity levels.
Signs of Stress-Related Weight Gain
-Lethargy and fatigue can be common signs of stress-related weight gain.
– An increase in body weight in the midsection -known as cortisol belly fat/visceral fat accumulation- can be another telltale sign.
How Can You Lose Stress Weight?
The last thing anyone wants to hear when they’re stressed is to calm down. Yet, taking steps to reduce the presence of stressors in your life is the first step.
- Engage in movement that you enjoy: brisk walks, hitting the gym or cycling. Any form of exercise that you look forward to doing will make the process easier.
- Relax, take it easy – As Mika said, “Relax, take it easy”. This could look like mindfulness, deep breathing, meditation or yoga. Informing oneself about the psychology behind eating behaviors can lead to a better understanding of stress weight gain and loss.
- Following a healthy diet – Ensure that tempting and tantalizing treats aren’t accessible. Strive to include foods such as yogurt, chamomile and blueberries that have been reported to ease anxiety.
- Get professional advice – This doesn’t have to be something you do alone. Consulting with healthcare experts can provide personalized weight management programs. For those suffering from deep-rooted issues such as food addiction, professional support may be necessary.
Stress and Weight: Concluding Remarks
The connection between stress and weight fluctuation must be understood to then counteract it. Stress can cause weight loss and ironically, weight gain too.
Learning stress triggers and how physiological processes can suppress or bolster appetite is crucial for effective weight management. For those at the end of their tether, the Spatz gastric balloon is a minimally evasive option for weight control and long-term success.
Finally, taking note of symptoms and bodily changes can help implement strategies to ensure positive outcomes and sustained benefits.
