Submitted By: Amy Sercel MS RD CD
Edited By: Marcia Bristow MS RDN CSSD CD
Losing weight is
stressful! Whether you’re counting
calories, craving a dessert that you swore you’d given up, or trying to fit in a
run before dinner, losing weight can feel like another item on an ever-growing
to-do list. The feeling can be even
worse when you aren’t seeing any results despite all of your hard work. Unfortunately, the stress you feel about
weight loss could actually be one of the reasons that losing weight is so tough.
Your body makes a lot of
hormones that regulate appetite and weight.
These hormones are impacted by stress levels. One of the most influential of these is
cortisol, a hormone that’s released when you are stressed. Today, the body responds to emotional stress
in a similar way to when our ancestors literally had to fight off or run away
from predators to survive. This is
called the fight-or-flight reflex. This
reflex would cause humans’ bodies to release cortisol, which in turn would
raise blood sugar levels to provide the muscles with enough energy to run away
from whatever caused the stress. This
energy was used up by literally running away from predators. Today, your body still has the same reaction
to stress, but the situation has changed.
Cortisol is still released and blood sugar levels rise up, but the need
for energy isn’t there. Instead, the
additional calories released are stored as fat. 1
At the same time, the
human body is able to store calories as fat very efficiently because our
ancestors had to hunt and gather food.
After successful hunts, food was plentiful and early humans were able to
eat their fill, but there were also times when food was scarce. When this happened, our ancestors’
metabolisms would slow down and their bodies would depend on stored fat for
energy. Without this metabolic
slow-down, it’s likely that our ancestors would have starved when food was
harder to come by.
Today, we are fortunate
not to have times of famine.
Unfortunately, the combination of stress, the amount of food available,
and sedentary lifestyles provide an ideal situation for storing extra calories
as fat. When you are stressed your body
releases cortisol, which not only slows your metabolism and promotes the
storage of fat, but also increases your hunger for foods high in fat and
carbohydrates. For the early human, this
process would provide enough energy to fuel the fight-or-flight reflex. Today, when high-calorie foods are so
plentiful, it only makes losing weight more difficult.1
On top of all that, your
body produces other chemicals in response to both stress and dieting that will
drive you to crave comfort foods. For
example, when you go more than three hours without eating, your body produces the
hormone ghrelin, and as a result you will crave refined carbohydrates.2 Eating these foods triggers your brain to release
dopamine, which makes you feel happy but also reinforces the craving. Ultimately, this leads to a cycle where
stress leads to cravings for both refined carbohydrates and the happiness you
feel when you eat them.2
So, with all of these
hormones working against your goals, is weight loss even possible? Yes!
Studies have shown that eating small meals containing a variety of
complex carbohydrates and protein can prevent ghrelin levels from rising and
causing carbohydrate cravings. It is
also important not to skip breakfast and to eat regularly.1,3 Tune into your hunger using mindful eating
strategies: eat food you like when you’re hungry and stop when you are
satisfied. Mindful eating is known to
help with weight loss - people who practice it are less likely to crave food in
response to stress or to regain weight after ending a weight loss program.2
In addition, reducing the
overall stress in your life will help both your mental and physical
health! Try some of these tips:4
1.
Get enough
sleep: Adults need 7-9 hours of sleep each night. Feeling tired can make it harder to think
clearly, which definitely promotes stress!
A regular sleep schedule, when you go to sleep and wake up at about the
same time each day, will help you sleep better, too.
2.
Be physically
active: this can be a great way to take your mind off a stressful
experience. Physical activity also releases
endorphins in your brain, making you feel happier.
3.
Spend time
with other people: laughing, hearing about someone else’s day, or problem
solving with a friend can be the perfect way to relax.
4.
Make a
schedule: block out time to yourself, time with friends, and time to engage in
physical activity! Having a routine can also eliminate the stress of finding
time to fit in everything you want to do each day.
The food you eat shouldn’t
be another stress in your life! Choose
whole grains, lean proteins, fruits, and vegetables, and don’t stress yourself
out by restricting a food you really want.
Instead, take a mindful eating approach by eating when you are hungry,
paying attention as you eat, and stopping when you are satisfied. This way, eating will remain the enjoyable
experience that it was meant to be!
References:
1. Villacorta
M. Eating Free: The Carb-Friendly Way to Lose Inches, Embrace Your Hunger,
and Keep the Weight Off for Good. Deerfield Beach, FL: Health
Communications, Inc; 2012.
2. Mason AE, Epel ES, Aschbacher K, et al.
Reduced reward-driven eating accounts for the impact of a mindfulness-based
diet and exercise intervention on weight loss: Data from the SHINE randomized
controlled trial. Appetite. 2016;100:86-93.
doi:10.1016/j.appet.2016.02.009.
3. Jakubowicz D, Froy O, Wainstein J, Boaz
M. Meal timing and composition influence ghrelin levels, appetite scores and
weight loss maintenance in overweight and obese adults. Steroids.
2012;77(4):323-331. doi:10.1016/j.steroids.2011.12.006.
4. Stress Management: How to Reduce,
Prevent, and Cope with Stress.
http://www.helpguide.org/articles/stress/stress-management.htm. Accessed June
29, 2016.
