Stress is a natural reaction of our body that allows it to adapt to the demands of the environment. This response generates a series of changes in metabolism, so it is common to hear that people before stressful situations feel that their stomach closes, while others have an appetite and have need to eat. If you want to know more about stress and how it affects diet and weight, keep reading this Psychology-Online article: Does stress make you fat? Why and how to avoid it.
The stress is a physiological and adaptive response of the organism that allows the coping of a situation perceived as threatening and the fulfillment of the demands of the environment. This term was coined in 1936 by Hans Seyle.
Stressor stimuli are varied and can be both physical, psychological and emotional. Stress is a natural and necessary reaction that allows the activation of the body and the mobilization of resources to cope with the demands of the environment. However, sometimes this response originates in the absence of a real danger or is prolonged too long in time.
In addition, stress promotes a series of changes in our metabolism and the release of various hormones, which has an effect on the constitution and weight of people. Then, Can you get fat from stress? According to research, stress can affect both weight loss and weight gain. There are several 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 situations stressful.
- Type of stress: acute or short-term stress is normally associated with weight loss, while chronic or long-term stress is associated with weight gain. In the following article you will find explained the different types of stress.
- Associated behaviors: stress symptoms can cause an alteration, directly or indirectly, in behaviors and life habits. Depending on what types of behaviors are adopted, stress can lose weight or gain weight. The personality factors they could be involved in the development of some behavior patterns.
- Mood: stress resulting from negative circumstances and associated with depression or sadness is linked to weight gain.
Why does stress make you fat? There is a relationship between stress and weight gain that takes place through various mechanisms: hormonal, behavioral and emotional.
Hormonal cause
The first of these refers to the secretion by the adrenal glands of the hormone of the cortisol, also known as the stress hormone. Cortisol raises glucose levels in blood with the aim of increasing the body's energy and resources. This sugar, if not used, remains in the blood, does not get burned and is accumulated as fat. Therefore, stress makes you fat even without eating.
In addition, cells demand energy in an increased way, which increases appetite. If the stress hormone remains permanently elevated, 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 increased fat abdominal and fluid retention as a consequence of high levels of cortisol in the blood. That is why stress is said to make the belly fat. In the following article you will find how to lower cortisol.
In addition to cortisol, the hormone called ghrelin, or hunger hormone, is also secreted during the stress response. Its function is the induction of appetite through the intake of calories and adiposity or accumulation of fat in the body.
Finally, adrenaline, norepinephrine, and cortisone released in stressful situations, they would also be involved in the increase of adipose or fat tissue.
Behavioral cause
The second mechanism of weight gain due to stress refers to the effects of this response of the body on behaviors. Stress can create a modification of lifestyle and health habits, influencing body weight. Lack of time and acceleration can increase the likelihood of fast food consumptionhigh-calorie, low-quality and unhealthy, and can also be reduce physical activity and the practice of 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 decrease in the feeling of satiety.
Emotional cause
Finally, regarding the emotional pathway, it is based on the rewarding power of food in the body. In stressful situations, both the dopamine as the serotonin tends to lower your brain levels. These hormones are part of the brain's reward system. That is why, when the levels of these hormones fall, there is 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 fat? How to stop getting fat because of anxiety? or how to lose weight while under stress? To maintain weight, the best option is prevention through stress management. Refering to preventing weight gain from stress, the advice or actions to be carried out will be focused on both the control of eating and the coping with stressful processes. It is important to emphasize that the objective of these is the improvement of the state of health in general and not only the control of weight.
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 vitamins and minerals that are necessary and healthy for the body. On the other hand, the consumption of protein (milk, eggs, meat, legumes, etc.) helps to satisfy the appetite and control glucose and insulin in the blood.
- Omega-3 Increase: It is advisable to increase the intake of foods with omega-3s (salmon, sardines, walnuts, tuna, spinach, chia and flax seeds, etc.), since they increase the levels of tryptophan, the precursor of serotonin that is the happiness hormone, helping to combat anxiety and stress.
- Avoid foods rich in sugar: avoid foods with too much sugar, such as those processed and artificial, as they raise blood glucose levels and deregulate insulin levels.
- Meal planning: making a meal schedule and menu, as well as shopping planning can help increase the consumption of foods that help you not gain weight due to stress and reduce those that negatively affect your Health.
- Stimulus control: Avoid having foods that are of low quality but are tempting within reach. This is one of the most effective methods to prevent its consumption.
- Do not abuse exciting substances: alcohol, energy drinks, caffeine, and nicotine raise blood pressure, increasing anxiety and stress levels, which in turn raises appetite levels. In addition, they have a harmful effect on sleep.
- Sleep hygiene: sleep quality influences emotional regulation and stress levels, so it is recommends sleeping a sufficient number of hours, a restful sleep without interruptions and with schedules regular.
- Physical activity: Try to introduce physical exercise into your routine, as it counteracts the effects of stress and prevents weight gain from it. Try to schedule sports in your schedules and routine, if this is not possible try to do more activity physical disregarding transport and making use of the bicycle or walking to certain places as far as possible.
- Identify the source of stress: make a introspection exercise and identify what is causing you high levels of stress. To do this, ask yourself since when do you feel like this, what factors have varied and how they may be affecting you, etc. The first step in dealing with stress is knowing the cause of it.
- Relaxation: train in relaxation and breathing exercises, as well as values practicing yoga, meditation, mindfulness, etc.
- Rewarding activities: plan to carry out activities that are pleasant and rewarding for you, since this way you will not resort to both to gratification through food and will increase your mood, which reduces the levels of stress.
- 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 from the close environment, since this produces a relief from the tension.
- Seek help: Seek professional help if you feel overwhelmed or overwhelmed by stress.
Here you will find other strategies to de-stress.
This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
