He stress is a physiological and adaptive response of the organism that allows coping with a situation perceived as threatening and compliance with the demands of the environment. This term was coined in 1936 by Hans Seyle.
Stressful stimuli are varied and can be physical, psychological, and emotional. Stress is a natural and necessary reaction that allows the activation of the body and the mobilization of resources to face the demands of the environment. However, sometimes this response originates in the absence of real danger or lasts too long.
In addition, stress promotes a series of changes in our metabolism and the release of various hormones, which has an effect on people’s constitution and weight. So, Can you gain weight from stress? According to research, stress can impact both weight loss and weight gain. There are various factors that influence the body’s reaction to stress states:
- Genetics: The interactions between genes and the environment is one of the factors that would explain why some people lose weight, others gain weight, and others maintain a stable weight in the face of stressful situations.
- Type of stress: Acute or short-term stress is usually associated with weight loss, while chronic or long-term stress is usually associated with weight gain. In the following article you will find the different ones explained.
- Associated behaviors: The symptoms of stress can produce an alteration, directly or indirectly, in behaviors and lifestyle habits. Depending on what types of behaviors are adopted, stress can make you lose weight or gain weight. The personality factors They could be involved in the development of some behavioral patterns.
- Mood: Stress resulting from negative circumstances and associated with depression or states of sadness is linked to weight gain.
Why does stress make you gain weight? There is a relationship between stress and weight gain which takes place through various mechanisms: hormonal, behavioral and emotional.
Hormonal cause
The first of them refers to the secretion by the adrenal glands of the hormone cortisol, also known as the stress hormone. Cortisol raises glucose levels in blood with the aim of increasing the energy and resources of the body. This sugar, if not used, remains in the blood, is not burned and is accumulated in the form of fat. Therefore, stress makes you gain weight even without eating.
Furthermore, cells demand increased energy, which increases appetite. If the stress hormone remains elevated permanently, hypercortisolism, as in the case of chronic stress, increases insulin resistance, the hormone responsible for promoting the absorption of glucose by cells. Likewise, there is a increase in fat abdominal and fluid retention as a consequence of high levels of cortisol in the blood. That is why it is said that stress makes the belly fat. In the following article you will find.
In addition to cortisol, the hormone called ghrelin, or hunger hormone, is also secreted during the stress response. Its function is to induce appetite through calorie intake and adiposity or fat accumulation in the body.
Finally, adrenaline, norepinephrine and cortisone released in stressful situations, they would also be involved in the increase in adipose tissue or fat.
Behavioral cause
The second mechanism of weight gain due to stress refers to the effects of this body response on behaviors. Stress can cause modification of lifestyle and health habits, influencing body weight. Lack of time and acceleration can increase the likelihood of fast food consumptionhigh in calories, low quality and unhealthy and, in addition, can reduce physical activity and practicing sports. On the other hand, stress negatively affects the quality and quantity of sleep and rest, which in turn influences poor hormonal regulation and a decreased feeling of satiety.
emotional cause
Finally, regarding the emotional route, this is based on the rewarding power of food in the organism. In stressful situations, both the and the tend to reduce their brain levels. These hormones are part of the brain’s reward system. This is why, when the levels of these hormones decrease, a search for palatable food that is pleasant and rewarding. These types of foods, nicknamed comfort foods, are usually those that contain high levels of fats and sugars and, therefore, are very caloric and cause weight gain.
Many people wonder what to do if stress makes you gain weight? How to stop gaining weight due to anxiety? or how to lose weight while under stress? To maintain weight, the best option is prevention through stress management. Refering to prevention of weight gain due to stress, the advice or actions to be taken will be focused both on controlling eating and coping with stressful processes. It is important to emphasize that the objective of these is to improve the state of health in general and not only weight control.
How to prevent stress from making you fat
Manage stress and eating habits by following the following tips
- Consumption of anti-stress foods: Fruits and vegetables, on the one hand, have necessary and healthy vitamins and minerals for the body. On the other hand, the consumption of protein (milk, eggs, meat, legumes, etc.) helps to satisfy appetite and control blood glucose and insulin.
- Increased Omega-3: It is advisable to increase the intake of foods with omega-3 (salmon, sardines, walnuts, tuna, spinach, chia and flax seeds, etc.), since they increase the levels of tryptophan, the precursor of serotonin, which is the , helping to combat anxiety and stress.
- Avoid foods rich in sugar: Avoid foods with too much sugar, such as processed and artificial foods, as they raise blood glucose levels and deregulate insulin levels.
- Meal planning: Making a meal schedule and menu, as well as shopping planning, can be helpful in increasing your consumption of foods that help you not gain weight due to stress and reducing those that negatively affect your health.
- Stimulus control: Avoid having within reach those foods that are of low quality but are a temptation. This is one of the most effective methods to prevent its consumption.
- Do not abuse exciting substances: Alcohol, energy drinks, caffeine and nicotine increase blood pressure, increasing anxiety and stress levels, which in turn increases appetite levels. In addition, they have a harmful effect on sleep.
- Sleep hygiene: The quality of sleep influences emotional regulation and stress levels, so it is recommended to sleep a sufficient number of hours, restful sleep without interruptions and with regular schedules.
- Physical activity: Try to introduce physical exercise into your routine, as it counteracts the effects of stress and prevents weight gain due to it. Try to schedule sports into your schedules and routine. If this is not possible, try to do more physical activity, avoiding transportation and using the bicycle or walking to certain places as much as possible.
- Identify the source of stress: Perform a survey and identify what is causing you high levels of stress. To do this, ask yourself how long have you felt this way, what factors have changed and how they may be affecting you, etc. The first step in addressing stress is to know the cause of it.
- Relaxation: train in , as well as consider practicing yoga, meditation, etc.
- Rewarding activities: Plan to carry out activities that you find pleasant and rewarding, since this way you will not resort as much to gratification through food and will increase your mood, which reduces stress levels.
- Express emotions: When it comes to fighting stress or promoting its management and regulation, it is highly recommended to share emotions and concerns with people in your immediate environment, as this produces relief from tension.
- Seek help: Seek professional help if you feel overwhelmed by stress.
Here you will find others.