Stress and weight gain
Let’s make it normal, we all get stressed by our work life or personal life. It is a part our life and we cannot ignore it. But do you know that stress has a huge role to play in your weight loss journey?
But how does stress hinder your weight loss journey?
Let’s understand this bit by bit…
Hormone which deals with stress is Cortisol.
Cortisol, a glucocorticoid (GC) hormone, is known to cause a redistribution of white adipose tissue to the abdominal region and in addition increases appetite with a preference for energy-dense food.
It is naturally produced by our body. This hormone is released when your body is under stress.
When our body is in stress, cortisol sends signals to our body to slow down the metabolism.
Stress also affects food preferences. Many studies have shown that physical or emotional distress increases the intake of food high in fat, sugar, or both. Furthermore, it increases the appetite or an urge to have something good. Once ingested, components of the food like fat and sugar give a feedback response that reduces the stress related emotions.
Binge eating is not the only stress-related behavior, in stress people tend to drink more alcohol, exercise less and sleep less, these behaviors also add up extra pounds to your body.
Generally, when people have stress, they go out, have something good, fill up their bellies and end up gaining weight.
Yes, we all say when you are in stress, grab a spoon and hop on an ice cream tub. Definitely it gives you satisfaction!!
Studies have shown that people with abdominal obesity have higher levels of cortisol hormone in their body. Excess of cortisol can lead to a variety of clinical manifestations, such as abdominal obesity, hypertension, abnormal glucose tolerance, and proximal muscle weakness.
So now what, how to overcome this stress?
1. Exercise, exercise and exercise – exercise releases endorphins, which act as a natural mood elevator.
2. Practice relaxation techniques – there are many applications which will guide you throughout your stress management journey.
3. Try mindful meditation, relaxation yoga, listen to music – Meditation will help you to control your thoughts and all it will contribute to mindful eating behaviors. It will help to calm your impulsive nature for grabbing something which is high in fat or sugar. When we eat in stress, we eat without noticing. Try eating your food slowly, take deep breaths, make thoughtful choices, focus on food while eating and make healthy choices.
4. Take help of counselors
5. Foods that will help in regulating the cortisol levels are – vitamin C rich foods like citrus fruits (lemon, orange, strawberries), broccoli, peppers. Vitamin B rich foods like sea foods, peanuts, oats, bananas, poultry etc. Studies have shown that these 2 vitamins are involved in the metabolism of cortisol.
6. Dark chocolates – cocoa polyphenols are the compounds which are responsible for reducing stress. Stress has been shown to enhance lipid peroxidation and create an imbalance in antioxidant enzyme activity. Cocoa is the richest source of antioxidants. Supplementing with antioxidants is seen as a useful technique for reducing stress.
7. Theanine – it is an amino acid which helps in reducing stress. Matcha tea or powdered green tea is the most abundant source of it. However other teas like green tea and black tea are also the source of theanine but matcha tea contains theanine in a more concentrated form.
So, if you are someone who is determined to bring out the best version of yourself, stop stressing but most important learn how to cope up in the stress situation. Concentrate on healthy eating behaviors.