Stress is a problem that exists in modern society, which is increasingly studied every day, and thus the possible consequences it can have on our health are increasingly known. With our experts, today we will understand the relationship between stress and weight loss or, on the contrary, weight gain.
Without a doubt, stress can be one of the main enemies of food. Unbeknownst to you, he may be boycotting your plan to shed excess pounds. At the same time, stress does not in itself cause us to gain or lose weight, but food, as always, is entirely responsible for a person gaining weight or losing weight due to stress.
“Someone falls into depression under stress – the appetite disappears, anxiety increases and the person naturally loses weight. And there are people who, on the contrary, drive out dopamine. And to compensate by some kind of their sad state, they start to eat. They eat stress and anxiety with food and enjoy it. But instead of losing weight, in such a situation, the weight only increases,” explains FitStars fitness trainer Mikhail Prygunov.
The woman eats a cake.
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Why does stress make you lose weight?
During stress, the human body produces hormones such as cortisol, adrenaline, glucagon – hormones that cause metabolism to speed up.
Cortisol or the stress hormone is a destructive hormone that converts proteins, carbohydrates and fats into energy. When the body is stressed, everything burns out and leads to weight loss Adrenaline – increases the pulse, increases blood flow. The body needs more energy. It draws it from internal stores – muscle proteins, glycogen carbohydrates and fats Glucagon – breaks down glycogen into glucose to release a large amount of energy.
“At the same time, in a state of stress, for energy, fat is broken down the least. It is easier for the body to burn muscle and carbohydrates. Therefore, on stress, if a person has trained and has muscle stock, she will lose weight because of this, and not because of excess fat, ”explains the expert.
Stress is different
Beneficial stress (eustress) is a healthy response of the body to external factors. Under such conditions, stress hormones are released which help to “survive” a stressful event.
“Without going into biochemical terms, I will give an example. During an intense (and it’s also stressful) workout, a brief surge of stress hormones helps the body quickly “get” and use energy from various sources in its own body, including the fat. As a result, we manage to cope with loads, feel energetic and even burn a little excess body fat. In general, short-term stresses help us adapt to difficult situations, ”explains Elena Abilova, weight loss specialist, executive director of the international nutritionist service Nutrient Planner, specialist at the Etion prevention center, certified nutritionist for over 12 years old. of experience.
Relax and Stress buttons on the black keyboard.
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At the same time, it is quite different when it comes to prolonged stress (distress). Whether it’s a stressful job and endless deadlines, caring for a sick relative or difficult personal relationships.
According to Abilova, a person begins to eat rarely or in small portions, there is a constant lack of kilocalories and nutrients for the body, as a result – weight loss or even exhaustion, health deteriorates.
Nutritionist tips for staying healthy despite stress
Quiet environment. Try to eat in the safest space possible. If you’re at work, look for a quiet, secluded place. If you are at home, surround yourself with familiar things that induce calm. For example, a plate with your favorite motif.
Completeness of meals. If you used to eat four times a day, and now you can barely master two meals, pay attention to their qualitative composition:
Put a protein product on a plate: fish, poultry, legumes or scrambled eggs. Add a side dish: cereals, pasta or tubers. Then put colorful vegetables. Don’t forget the good fats: a spoonful of olive oil, avocado, walnuts or a piece of hard cheese.
Such a meal, says Elena Abilova, will provide you not only with kilocalories to maintain weight, but also with the minimum necessary vitamins and minerals.
Focus on favorite products. Of course, we are talking about healthy foods. Choose what you like. For example, turkey meat with pasta and sun-dried tomatoes. Use your favorite spices, sugar-free seasonings and sauces. For example, pesto.
The girl eats.
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Planning. If your stressful environment consists of constant flights and the road, make sure you always have some kind of snack in your bag. For example, a bottle of water and a high protein bar. They take up little space and keep for a long time at room temperature. Keep a snack always at hand.
Practicing mindful eating can also be helpful in coping with stress, says Georgy Surenyan, Certified Health-Coach, Lifestyle Modification and Drug-Free Rehabilitation Specialist, European Coach Association Certified Coach, member of the International Association for Educational Preventive Medicine.
“Eat slowly and savor every bite, this will promote better digestion and enjoyment of eating. It is important to listen to your body’s signals and eat when you are hungry, and not turn to food for calm emotional,” he advises.
How to recover after weight loss
First you need to make sure that the cause of weight loss is emotional stress. Often, a sharp loss of weight can be caused by various diseases. But suppose it’s really stressful.
To recover, take a look at the following tips from expert Elena Abilova:
Psychological help. If you have noticeably lost weight, then the stress is really very strong, and this is a fact. In this case, it does not hurt to contact a psychologist or psychotherapist, if you have not already done so. The specialist will teach you how to deal with negative emotions and react differently to external influences. Over time, this will stabilize your condition and return your lost appetite (if the reason for its loss was precisely stress).
Pay attention to the quantity and quality of the dishes. It is important to prevent further weight loss. Therefore, try to consume enough kilocalories and eat well.
Contact a nutritionist. The previous point is difficult to complete without professional support. An experienced nutritionist or dietitian will help you establish a diet to restore weight and health.
Prevention of chronic stress. Learn stress management techniques and start applying them. For you, this is doubly important if your body reacts to difficult life situations by losing weight. Remember that losing weight due to stress is not only a change in figure, but also health risks.
“To start recovering from stress, you have to get rid of it. Work on your psychological state, calm down. Then the body will stop “destroying” itself with destructive hormones. If the weight loss during stress was muscle, you can recover with the help of strength training and proper nutrition, in which there is a sufficient amount of protein and carbohydrates, ”advises fitness trainer FitStars Mikhail Prygunov.
The concept of a healthy lifestyle.
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Engaging in stress-reducing activities such as exercise, meditation, or hobbies can help manage stress levels effectively, says Georgy Surenyan. Taking care of yourself, getting enough sleep, and seeking support from friends, family, or professionals also contribute to overall stress reduction and weight control.
The material is for informational purposes only. Before using the site’s recommendations and advice, a full-time consultation with your doctor is necessary.
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