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Does your weight seem to fluctuate more when you’re stressed? It’s not in your head. Stress and weight gain are linked, and not just because you’re comfort eating your way through it.
In this blog, we will explore how stress affects weight gain and loss and what you can do to minimise its impact.
Cortisol and Weight Gain
Cortisol is a hormone produced by the adrenal glands in response to stress and has various effects on the body. It is known as the “stress hormone” and plays a crucial role in regulating metabolism, blood sugar levels, and the immune system.
When we are stressed, our bodies produce more cortisol. Cortisol triggers the release of glucose into the bloodstream, which leads to increased insulin resistance and decreased glucose tolerance. This can contribute to weight gain, especially in the abdominal area.
Additionally, cortisol stimulates the appetite, and cravings for high-fat, high-carbohydrate foods, making it more difficult to stick to a healthy diet. So yes, comfort eating may be playing a part in your difficulty to lose weight. But excess cortisol can slow down the metabolism, making it more difficult to burn off those extra calories and lose weight.
Minimising Cortisol’s Impact on Weight Loss
Managing stress through exercise, meditation, and other techniques can help regulate cortisol levels and support weight loss efforts.
Here are some tips to help you manage stress and support your weight loss goals:
1. Exercise: Regular physical activity can help reduce stress and improve overall health. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, most days of the week.
2. Mindfulness and meditation: Practicing mindfulness and meditation has been proven to improve mental health. You can start by taking a few deep breaths or taking a short walk outside to clear your mind.
3. Get enough sleep: Adequate sleep is crucial for overall health and can help regulate cortisol levels. Aim for 7-9 hours of sleep each night.
4. Healthy eating: Eating a balanced diet that includes plenty of fresh fruits, vegetables, and whole grains can help support weight loss and improve overall health.
5. Manage time effectively: Prioritising your time and delegating responsibilities can help reduce stress and improve overall well-being.
6. Connect with others: Spending time with friends and loved ones can help reduce stress and improve mental health.
7. Seek support: If you’re struggling with stress, consider seeking the help of a mental health professional or support group.
In conclusion, managing stress is an important part of a comprehensive approach to weight loss. Incorporating stress-reduction techniques into your daily routine can help regulate cortisol levels and support your weight loss goals.
If you’re struggling to lose weight and want some expert support, get in touch to chat about my online and private coaching programme.
