- Stress hormones can have many effects on the body, including weight changes.
- Stress interferes with metabolism, appetite and digestion, leading to weight loss.
- Sleep, relaxation, and other self-care can help manage stress and minimize its negative effects.
You may already know that stress can contribute to weight gain over time, but did you know that it can also lead to weight loss?
When you’re stressed, hormones like cortisol and adrenaline flood your body, keeping you tense, alert, and ideally safe from danger.
It doesn’t matter if your stress is coming from a deadly enemy or a terrifying PowerPoint presentation – your body doesn’t know the difference.
When stressful situations are encountered over and over again, the end result is usually the same, regardless of the cause.As stress hormones build up in the body, they can cause a variety of psychological effects, including anxiety, panic attacks, sleep disturbances, and weight changes. may cause physical and psychological effects.
Here are 4 reasons why stress can lead to weight loss, plus expert tips for managing your stress levels.
1. Stress can sabotage your appetite
Chronic stress stimulates hormones that regulate appetite, making you feel hungry. So you can eat larger meals or have additional snacks.
Short-term stress, on the other hand, can suppress appetite hormones.
In a nutshell, stress and anxiety can lead to less attention to food and unintended weight loss, says Dr. Jacob Haskarobisi, a board-certified neurologist and chief medical officer at Clearing. increase.
Researchers estimate that about 40% of people respond to stress by eating less. When you’re nervous and distracted by conflicts, deadlines, or other challenges at work or school, it can make it hard to focus on your meals.
The effects of short-term stress usually subside after 24 hours. In other words, a rotten day or week probably won’t make a big difference in your weight. It may become a department.
2. Stress Changes Your Metabolism
According to some studies, the large amount of hormones your body releases under stress can affect your metabolism.
One hormone in particular, corticotropin-releasing hormone (CRH), can reduce appetite. It also stimulates the release of catecholamines, hormones that stimulate the body to break down fatty tissue.
The researchers also found evidence to suggest that the way the body responds to stressful situations may differ from person to person.
For example, eating fresh apples, vegetable soup, and popcorn instead of macaroni, cheese, donuts, and pizza may help you gain less weight when you’re stressed. For you, it means eating less than usual.
3. Stress can affect how your body digests food
When you’re stressed, your body slows down digestion and prepares for “fight or flight.”
In fight-or-flight mode, blood and oxygen flow to your limbs instead of your digestive tract, slowing your bowel contractions. As a result, food does not move through the digestive system as quickly as it normally would.
The body also produces less secretions to help digest food. This means that you may not be able to absorb enough of the nutrients you consume.
These digestive disorders can also cause unpleasant stomach problems such as:
- stomachache
- convulsions
- nausea
- diarrhea
- bloating
- acid reflux
Not to mention, you may not want to eat if you’re hunched over at your desk with heartburn or cramps. Therefore, any of these gastrointestinal ailments can lead to unintended weight loss over time.
If you’re feeling stressed from time to time, your body usually returns to normal when the tension is relieved. But when something happens that triggers a stress response on a regular basis, the body has a harder time recovering.
Stress can also trigger flare-ups of chronic diseases such as inflammatory bowel disease (IBD). IBD may play a role in weight loss by affecting appetite and the body’s ability to absorb nutrients.
4. Stress can lead to excessive exercise and fidgeting
Moderate exercise often helps reduce stress levels. But if you tend to run away from trouble on the treadmill or track, consuming extra calories can lead to unexpected weight loss.
It may not sound so bad, especially if you want to improve your gains at the gym. increase.
Of course, extra training isn’t the only potential culprit when it comes to stress-related weight loss.
Some people respond to stress with a nervous fidget, says Poplarsky. For example, you can tap your feet or do other involuntary movements to burn calories.
And if you can’t stop nervously bouncing in your seat or walking through stressful phone after stressful call, you may unintentionally be in a calorie deficit.
stress management tips
Even if you want to lose weight, accumulating stress is not a good idea.
Constant stress in your life can increase your risk of health concerns such as:
If you tend to lose weight during stressful times, these expert tips can help you better manage your stress levels.
- Relief visualization: Mindfulness and visualization techniques can help reduce stress and anxiety. Hascalovici suggests imagining a cool blue light passing through wherever the body is stressed. Now imagine light absorbing and releasing stress.
- A sigh of purpose: Sighing is the body’s natural way of slowing the heart rate, says Poplawski. If you’re tense, you can relax with a technique called “spontaneous physiological sighing.” To take a mental sigh, take two short breaths through your nose and one long breath out through your mouth. He can repeat this up to three times each time stress strikes.
- Embrace the cold: If you need a quick way to soothe yourself, Haskarovich recommends soaking your face in cool water. A sudden change in temperature stimulates the vagus nerve, which can help slow your heart rate and relieve stress.
- Sleep priority: “Sleep is essential for stress management, so keep your sleeping space dark, cool, and quiet,” says Haskarovici. Other tips for maximizing sleep hygiene and a more restful nap include putting away your smartphone and avoiding caffeine and sugar before bed.
- Exercise regularly: Low-impact activities like yoga and walking can help improve circulation and reduce stress levels. Avoid massively increasing your workouts due to stress, and be careful to monitor yourself for signs of overworking, such as fatigue, insomnia, or excessive pain.
- Choose Soothing Snacks: Magnesium helps regulate the body’s stress response. So opt for magnesium-rich snacks like almonds and pumpkin seeds to help you feel calmer. Also, keep in mind that substances such as caffeine can also raise stress-related hormones. Switching to decaf or herbal teas may help you relax.
When to Seek Medical Help for Stress
Breathing and visualization techniques can help you calm down in the moment. But if your stress levels are deeply woven into your life, it may be time to seek help.
“If your stress starts to feel like it’s controlling you, it may be time to seek out a doctor or therapist,” says Dr. Haskarovich.
- Feeling anxious, irritable, or depressed frequently
- get sick more often
- Feeling urges to avoid or withdraw from family and friends
- Become aware of stress that interferes with your daily life, such as work, school, or relationships
In short, if you don’t feel like yourself and you don’t know how to get out of the roller coaster of stress, I recommend reaching out to your primary care doctor or therapist.
insider takeout
Stress can affect your appetite and weight in many ways. In some cases, stress can cause loss of appetite, indigestion, or nervous movements, all of which may contribute to unintended weight loss.
Practicing breathing techniques, getting enough sleep, and getting moderate exercise can help you cope with high stress levels and make your life more calm, all while maintaining your ideal weight.
If you’ve unexpectedly lost weight or are having trouble managing stress on your own, your doctor or therapist can always provide you with more guidance and support.
