Stress, can be in your job and or personal life this stress can wreak havoc on you eating habits. When you are under stress, your hormonal balance can change, leading to cravings and an, increased appetite or even a lack of appetite. Your limited time, lack of energy and motivation can also affect your mental approach to food. It can also affect the types of food you eat and when you eat. Changes in weight due to stress varies from person to person depending on how they cope with stressful situations.

For some people, the minimum amount of stress will have them reaching for the nearest chocolate bar or slice of cake. For others emotionally draining situations can see people plough throw a huge amount of unhealthy food.

Does any of this sound like you?

For others stress will lead to skipping meals and loss of appetite which can also lead to weight gain as your body’s metabolism will simply go at a snails pace.

Is this you?

Stress and weight gain

Stress can have a very powerful effect on your body than you may think. When it comes to your hormones, there are a number of reasons why stress can cause weight gain. When we are stressed, the body releases adrenalin, and cortisol. This potent mix gives us an instant energy boost but this effect is short term. In years gone by we have used this instant boost to run from stressful situations. In modern society we take a much different approach, we stay put and try to battle through.

Cortisol is a long lasting hormone than adrenalin and is believed to remain at high levels long after the cause of the stress has passed. This will stimulate us to feel hungry. This increase of appetite will for some lead to an increased intake of food and the intake of higher sugar and calorie food. High levels of cortisol also tend to result in high levels of fat around the abdominal area, which is the most dangerous in terms of increasing risk of heart disease and diabetes.

Carb Cravings

Have you ever found yourself desperate for something sweet or a high calorie pasty when you are under stress?

A craving for carbs is a common response to increased stress hormones, as sugar is the quickest way to replenish muscles that would have been needed to get us out of the stressful situation in the past.

Carbohydrates are broken down by the body to form sugar.. The body also produces insulin to take on board this sugar.  When we have too much sugar and insulin regularly, it is well known to be a major cause of weight gain.

Comfort Eating

Hormones have some effect on appetite and weight gain when we are stressed but your mind can also contribute to the amount and type of food you choose to eat.

In the beginning eating carbs may have come form higher levels of cortisol but over time the body finds comfort in this and this can lead to ongoing behavioral or bad habits meaning you turn to food and carbs when you are stressed.

You have to avoid this habit, which is easier said than done but you have to re-train the body and mind and, try to find other distractions or releases to alleviate stress instead of food.

Bad food choices and lack of time

When we are under stress you are more likely to make bad food choices because of either cravings, comfort eating or even just lack of time. If you are very busy, it is very tempting just to go to the fast food restaurant or corner shop for a quick carb fix , rather than to take time to shop for healthy options. Over time, a diet of high fat carbohydrate and processed foods that lack nutrients can play a huge part on your weight gain.

Lack of time can also mean there is no time to exercise, which means you will not be burning off the excess calories you have just eaten resulting in you gaining weight.

What to do to minimize stress and maintain your weight.

  1. Exercise

This is a perfect way to relieve stress and burn calories. When you exercise endorphins are released which lift your mood make you feel good.

They also chase away the stress hormones!! – well not really but you get the idea….

Endorphines can also help to control insulin and blood sugar levels, which can help you to calm your cravings.

  1. Eat a balanced diet

A diet rich in a variety of brightly coloured foods is the best way to keep your mind and body healthy. To make it easy for you keep the healthy foods with you and prepare healthy foods at home ready for the next day. Frozen vegetables are perfect because you can keep them for a long time and can quickly be used for a healthy stir fry or soup.. To save you time you could even try making large batches of healthy stews, soups or casseroles and freezing in individual portions for a quick, stress free meal when you have less time.

  1. Don’t skip meals

Eating regular meals that contain protein, fibre, healthy fats and complex carbohydrates is the best way to keep blood sugar levels constant, minimize cravings and avoid weight gain. Try to eat small frequent meals rather than less large ones.

  1. Relax

Taking time to relax and do something for you is the best way to beat stress. Always make the time to do something you enjoy and that takes you away from the everyday life.

  1. Choose high fibre nutritious snacks

By snacking on nutritious, high fibre foods can curb those carb cravings without turning to unhealthy fattening foods.

  1. Avoid things that can increase stress

High caffeine, alcohol and smoking can all lead to increased stress levels and cause a rise in cortisol. This produces a large drop in blood sugar which leads to hunger and cravings and overeating, so avoid these if you are feeling stressed.

If you would like help reducing your stress,  schedule a coaching call with a certified fat loss coach today and find out how my Fit Body 12 week body transformation programme can help.

Now that you’ve read this post, I’d love to hear your comments.

Stuart Henderson

Coach and Owner of Ideal Fitness

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