Stress, particularly chronic stress, can significantly affect your body's physiological and psychological processes. Here are six ways it can lead to issues with weight management:

1. Metabolic changes. Chronic stress can affect metabolism and fat storage patterns in the body. Research suggests that elevated cortisol levels may increase visceral fat. Visceral fat deposition can result in an increase in abdominal girth and may lead to the development of central obesity, also known as an "apple-shaped" body type.
2. Insulin resistance. Stress-induced changes in metabolism can lead to insulin resistance, making it more challenging for the body to regulate blood sugar levels and use stored fat for energy.
3. Increased hunger. Stress can disrupt your sleep patterns. Poor sleep can affect the hormones that regulate hunger — ghrelin and leptin — leading to increased appetite and weight gain.
4. Emotional eating. Stress hormones often lead to increased cravings for high-calorie, high-fat foods as a means of coping with stress.
5. Stress-induced sedentary behaviour. People experiencing high levels of stress may be less motivated to engage in exercise or other forms of physical activity, leading to a decrease in energy expenditure and potential weight gain.
6. Changes in gut microbiota. Recent research suggests stress-induced changes in gut microbiota may contribute to weight gain by affecting nutrient absorption, energy metabolism, and inflammation.

While stress itself may not directly cause weight gain, its effects on metabolism, eating behaviours, and hormonal regulation can make it more challenging to manage or lose weight.

Suspect that stress is interfering with your weight management efforts? Here are five ways to cope.

1. Practice Regular Relaxation

At the core of stress management is the balance between the sympathetic nervous system (SNS; responsible for the body's fight-flight-or-freeze response) and the parasympathetic nervous system (PNS; responsible for rest and relaxation).

By activating your PNS, you can counteract the effects of stress on your body. The PNS is responsible for slowing your heart rate, lowering your blood pressure, and inducing a state of calmness in your body.

Various relaxation techniques can help you activate your PNS. Experimenting with different methods can help you discover what works best for you. Some effective techniques include:

• Breathing exercises
• Meditation
• Listening to music
• Spending time in nature
• Progressive muscle relaxation (PMR)
• Yoga and tai chi
• Guided imagery and visualization

Check out this article for a deep dive on this topic.

2. Prioritising Sleep

As mentioned, sleep deprivation can disrupt the balance of hunger hormones, ghrelin and leptin.

Ghrelin stimulates appetite, while leptin signals fullness. When sleep-deprived, ghrelin levels rise, and leptin levels decrease, leading to increased appetite and overeating. By getting adequate sleep, you can help regulate these hunger hormones, reducing cravings and promoting healthier eating habits.

Adequate sleep also plays a crucial role in regulating metabolism and insulin sensitivity. Sleep deprivation can disrupt these processes, leading to metabolic dysregulation and increased fat storage (particularly visceral fat). By improving your sleep quality, you can support metabolic health and promote more efficient fat metabolism, which helps you lose weight.

So, how to get more sleep?

Establishing a regular sleep schedule, creating a restful environment, and adopting a calming pre-sleep routine can help. Using cognitive techniques to calm a racing mind at night also plays an essential role in sleeping better. In addition, limiting your exposure to screens before bedtime can enhance your sleep, as the blue light emitted often interferes with your natural sleep cycle.

3. Practice Mindful Eating

Mindful eating offers a solution to disrupted hunger hormones by encouraging you to slow down, become more aware of your eating habits, and make conscious choices about what and how much you eat.

Stress often pushes us into autopilot mode, causing us to eat mindlessly to self-soothe or cope with emotions. Instead of turning to food as your default coping mechanism for stress, you can explore the use of therapy techniques (CBT, ACT, DBT, etc.) as outlined in The Mental Wellbeing Toolkit.

Mindful eating also encourages us to consider the nutritional value of our food choices and how they contribute to our overall wellbeing. Before reaching for a snack or meal, slow down. Ask yourself if it will truly nourish your body and support your health goals. Consider healthier alternatives that provide sustained energy and satisfaction without unnecessary added sugars, fats, or processed ingredients.

4. Time Management

One of the primary sources of stress is the feeling of being overwhelmed by tasks. Effective time management, including setting realistic goals, prioritising tasks, and taking regular breaks, can help reduce your stress levels.

Learning to delegate tasks when possible and saying no to additional responsibilities that don't align with your goals can further alleviate pressure, allowing you to focus on what truly matters.

Additionally, using tools and apps designed for time management can streamline your schedule, ensuring that you're productive and have time reserved for self-care and relaxation.

5. Professional Guidance

If stress or weight management challenges become overwhelming or interfere with your daily functioning, consider seeking professional help from a therapist, counsellor, or registered dietitian. These professionals can provide personalized guidance, support, and strategies for managing stress and weight effectively.

Medications like Orlistat can also support your weight loss journey. Orlistat works by reducing the amount of fat absorbed from your diet, and it can be ordered online following a consultation with a healthcare professional.

Summary

The relationship between stress and weight management is complex and multifaceted. By recognizing the impact of stress on eating behaviours, metabolism, and fat storage, you can take proactive steps to manage stress effectively as part of your weight loss journey.

Some strategies to consider are:

• Developing a regular relaxation habit
• Prioritising sleep
• Practicing mindful eating
• Using time management techniques
• Seeking professional guidance and support

Remember, finding a balance between stress management and weight management is key to achieving long-term success and maintaining a healthy lifestyle. You’ve got this!

A Practical Toolkit to Reduce Stress

Our self-guided program includes tools from CBT, DBT, ACT and more, so you can discover what works best for you. Check out The Mental Wellbeing Toolkit today – it's "like 10 therapy sessions in one."