Stress – A Major Contributor to Stubborn Belly Fat and Weight Gain
Chronically high levels of stress can cause weight gain in many ways. We have developed a fight-flight-or-freeze response as a way for humans to survive. In ancient times, we had to fight off a predator, run from a lion, or freeze in the forest to avoid being seen. In our modern world, our stressors have changed to aggressive drivers in traffic, overwhelming deadlines and thousands of emails, challenging situations with coworkers or our kids etc...
If our fight-flight-freeze stress response stays “on”, also known as chronic stress, our mental and physical health can be negatively affected. At Downingtown Nutrition, a majority of our clients have chronic high levels of stress that contribute to weight gain and inflammatory conditions such as prediabetes, diabetes, high cholesterol, and high blood pressure.
Here are some ways chronic stress can lead to weight gain and increase inflammation:
Hormones and labs
Stress increases cortisol levels, which can increase appetite and cravings for sweet, salty, or fatty foods. Cortisol, known as the stress hormone, can also cause insulin resistance that leads to storing fat around the waist and your organs. Despite working out consistently and eating well, high stress = more cortisol, which can increase your blood sugar levels, elevate LDL cholesterol values, and promote more fat storage. High cortisol levels can lead to lower testosterone levels, decreasing muscle mass and lowering metabolism.
Eating habits
Stress can cause some people to eat for reasons other than hunger or satisfaction. During times of high stress, people may use food to deal with stress and other emotions to increase the feel-good hormones like dopamine and serotonin or use food as a reward after a long week. Stress also may interfere with self-regulation causing people to choose quick, easy, highly processed, or calorie-dense foods (think cookies, ice-cream, fast food, chocolate) over other food choices.
Sleep
Stress can disrupt our sleep and lower levels of quality sleep contribute to weight gain. Sleep deprivation increases levels of the hormone ghrelin (signals hunger) and decreases levels of leptin (signals fullness). Poor sleep may make you more hungry, feel less full, and increase cravings for foods high in carbohydrates.
Photo from: https://www.meditation-magic.com/blog/determine-your-stress-levels
Where do you fall on the stress scale?
If you are in the moderate category, or levels 4-7, you would benefit greatly from lowering your daily average level to improve health and well-being. If you are in the high category, or levels 8-10+, you need an intervention ASAP.
if stress is high, you might need professional guidance
Here are some options you might find useful:
#1: Make an appointment at Downingtown Nutrition. You can work with Becky Wojcik, MA, RDN, LDN, RYT, a Mind-Body Registered Nutrition Dietitian specializing in stress eating, weight management, and mindful eating techniques. Make an insurance-covered nutrition appointment with Leslie Kubera, MA, RDN, LDN if you are dealing with GI issues, Matt Jones for men’s health and nutrition, and Emily Thompson, RDN, LDN if you are a woman with hormonal changes and challenges with losing weight.
#2: Join the Summer Stress Less Lunch program at Downingtown Nutrition. Take 30 minutes once a week to learn stress management techniques and discuss how stress affects your eating habits and health. This virtual group meets once per week on Wednesdays from 1:00-1:30 pm from mid-June through mid-August to provide stress management strategies and practical tools like deep breathing, chair yoga, and mindful eating.
#3: Exercise. Continuous movement and strength training helps lower our perceived levels of stress and it can also be an excellent mental and physical outlet.
#4: Practice stress management skills like deep breathing, meditation, walking in nature, setting boundaries for a better work/life balance, and having fun! Use mindfulness apps, like Insight Timer and Calm, to help guide you through these techniques.