You might have noticed that when you are going through a very busy or stressful time in your life, you tend to gain weight or have difficulty losing extra pounds. This can be frustrating, particularly if you are continuing to make an effort to stick to your diet and exercise plan. It can also become another source of stress in itself, creating a vicious cycle.
Here are some of the reasons why your progress may have stalled, and what you can do to break the cycle. If you would like some more personalised advice, our nutritionist coach based in Birmingham will be happy to help.
Why can stress cause weight gain?
Most of us experience stress from time to time; it’s an inevitable part of life. However, when we are subject to ongoing stress without enough time to recover, our bodies can have persistently elevated levels of the hormone cortisol.
This ‘stress hormone’ can be useful to give us enough energy to deal with an emergency situation. It temporarily increases blood glucose levels to give us an extra boost, and then they return to normal once the pressure is off. However, if there is no let up in the source of stress our cortisol levels and therefore our blood sugar remains elevated.
This can lead to insulin resistance, which can trigger cravings for fatty and sugary foods as the body attempts to control blood sugar levels. It also encourages fat storage around the abdomen, which can be difficult to shed and increases the risk of developing serious health conditions such as diabetes and heart disease.
How can we reduce the risk of gaining weight during stressful times?
It is impossible for most people to avoid stress, and setting unrealistic diet and exercise goals can only add to the pressure. We may be too tired or busy to stick to a fitness routine, and this makes it even harder to keep the weight off. However, exercise is one of the best ways to manage stress and lower cortisol levels.
If you are short of time, try high-intensity interval training (HIIT), which involves alternating intense busts of effort with recovery periods. Even 20 minutes of HIIT per day can help to keep you reasonably fit and also provide a release for pent-up tension and energy.
Incorporating mindfulness or deep breathing exercises into your workout routine can help to make you feel more centred and in touch with your emotions, which may help you to deal with the root cause of the stress better.
Stress can trigger emotional eating, so combat this by stocking up on healthy snacks such as fruits and nuts rather than biscuits and crisps. Eat balanced meals with an equal combination of vegetables, lean proteins and whole grains, and weigh out quantities as you prep to control your portion sizes.
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