Breaking the Stress-Weight Loss Cycle

Stress is an unavoidable part of life that can have profound effects.

One of the well-known effects of stress is the marked increase in the production of the hormone cortisol. Cortisol is known as the “stress hormone”. Though essential to the organs and tissues of the body, higher than normal cortisol has been known to contribute to increased: appetite, glucose levels, insulin production, and cravings for both fatty and sugary foods [1].

What happens if your cortisol levels remain high? 

Sustained higher than normal cortisol levels can lead to high blood glucose levels and insulin resistance, which contribute to unhealthy weight gain and obesity. This inevitably creates a vicious cycle of stress-induced weight gain, affecting you physically, mentally, and emotionally [2].

What can you do to break this cycle? Manage your stress! Managing stress and weight can be challenging, but you can incorporate several effective techniques into your daily routine to help.

Here are some of the best practices to manage stress and weight:

Regular Exercise: Regular physical activity helps reduce stress and maintain a healthy weight. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with strength training exercises [3]. 

Whole Food Diet: Maintain a nutritious diet. Prioritize good quality protein and Include a variety of fruits, vegetables, whole grains, and healthy fats. Avoid excessive sugary and processed foods, which can contribute to weight gain.

Adequate Sleep: Prioritize getting enough quality sleep. Lack of sleep can contribute to stress and weight gain. Aim for 7-8 hours of sleep per night and establish a consistent sleep schedule [4].  

Stress Management Techniques: Find healthy ways to manage stress. This can include deep breathing exercises, meditation, yoga, journaling, spending time in nature, or engaging in hobbies.

Social Support: Maintain a strong support network. Surround yourself with positive, supportive individuals who can offer guidance, understanding, and encouragement during challenging times.

Avoid or Reduce Caffeine and Alcohol: Excessive consumption of caffeine and alcohol can contribute to stress and weight gain. Avoid or limit your intake and opt for healthier alternatives such as herbal teas or infused water.

Seek Professional Help: If stress or weight management overwhelms you, consider seeking professional help. A healthcare provider and/or therapist can provide personalized guidance and support. 

At FountainGLP, we specialize in the latest weight loss treatments available online. Start an online consultation today for expanded weight loss treatment options.

Resources:

1. Cleveland Clinic. (2023). You guessed it: Long-term stress can make you gain weight. https://health.clevelandclinic.org/stress-and-weight-gain/. 

2. Scott, K. A., Melhorn, S. J., & Sakai, R. R. (2012). Effects of chronic social stress on obesity. Current Obesity Reports, 1(1), 16–25. https://doi.org/10.1007/s13679-011-0006-3. 

3. Centers for Disease Control and Prevention. (2023). Physical activity for a healthy weight. https://www.cdc.gov/healthyweight/physical_activity/index.html

4. Office of Disease Prevention and Health Promotion. (2023). Get enough sleep. https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep.