How does stress affect weight loss?

Have you ever heard from friends that they lose weight because of stress? A common story. But then, from other acquaintances, you hear that they gained weight from nerves. Why does this happen, and where is the truth? Let’s figure it out together. Stress and weight loss are closely connected. So why do some people slim down from nerves, while others gain weight? It all depends on psychological characteristics. Some people tend to eat stress away, while others lose their appetite. When the levels of stress-related hormones rise, a person experiences spasms in the gastrointestinal muscles, so their body refuses to accept food. Some feel anxious when worried and, to dull that anxiety, consume sweets in very large amounts. That’s where the extra weight comes from.

How does stress affect weight loss?

Stress has a significant impact on the weight loss process. This is due to human physiology. It affects hormone levels, eating habits, and metabolism. In a state of stress, the body produces cortisol — a hormone that increases appetite and promotes fat accumulation in the abdominal area. What does it affect? Elevated cortisol levels significantly slow down our metabolism, which in turn makes it harder to burn calories and contributes to weight gain. Stress often leads to emotional overeating. This not only increases the daily calorie intake but also causes eating behavior disorders. Some people lose their appetite due to stress, which can lead to a sharp decrease in weight, but in such cases the body loses not only fat tissue but also muscle mass, which negatively affects overall health. In other words, with high levels of stress it is impossible to lose only fat mass, muscle catabolism also occurs.

Weight Loss and Stress

Another important aspect is the impact of stress on sleep. A full night’s rest is essential. Lack of sleep caused by anxiety or nervous tension increases feelings of hunger and lowers leptin levels – the hormone that regulates satiety. A person more often craves unhealthy food. Chronic stress can both slow down the weight loss process and lead to unhealthy weight loss. For effective weight management, it is important not only to eat properly and exercise but also to manage stress levels by paying attention to rest, quality sleep, and psychological well-being. Stress also affects weight loss. That is, it works the other way around as well. A person may feel great until a large calorie deficit is created. Ideally, weight reduction should happen gradually and almost imperceptibly, but this is rare. Usually, after seeing excellent results, the person losing weight feels excitement and can no longer stop. Women in particular often suffer from this.

How to Avoid Stress While Losing Weight?

Here is a list of useful tips:

Do not step on the scale every day. This way you won’t get nervous if you don’t see the expected result.
Go to bed on time. Lack of sleep provokes overeating.
Portions should be enough to satisfy you so that you don’t constantly think about food.
Take long walks in the fresh air.
Look for positive emotions in everything.

What is important to remember?

Any weight loss should be healthy. If the body malfunctions, it signals mistakes. Something is going wrong. Therefore, stop and slow down a little. A healthy rate of weight loss is the key to long-lasting results. Rapid weight loss in most cases leads to quick regain. To prevent diseases of the central nervous system, including chronic stress, take zinc, magnesium, and B vitamins. A calorie deficit is always associated with reduced vitality, so it is necessary to protect yourself from all sides. A balanced diet can replenish the supply of vitamins. To do this, consult a nutritionist so that they can create a meal plan for you. It is also useful to get tests done before starting the weight loss process. Your responsible approach to losing weight affects not only the result but also your overall well-being.