How Stress Can Sabotage Your Results

When trying to make a lasting change to your health and wellness, a hidden obstacle can stand in your way.

Stress.

Chronic stress can derail even the best nutrition and movement strategies you are trying to implement.

New research from the UCLA has uncovered that stress and obesity are more closely intertwined than most experts recognize. So I wanted to break down that research to help you make actionable steps toward your goals despite a stressful environment.

 

How can stress lead to weight gain:

Stress can affect a bunch of systems that are involved in weight control. Moreover, these are not just isolated effects. Each system is a feedback loop that can affect all others.

Cognition: stress can affect your mind, specifically executive function and self-regulation. These include mental skills like thinking, planning, organizing, and the ability to focus and manage your emotions.

 

Physiology: There are three ways stress might affect your physiologically.

• Stress hormones can increase, causing you to eat more and tell your body to store fat.
• Stress can increase your brain’s “appetite” by increasing dopamine. This can drive you to eat more highly palatable foods (sugar and fat) or seek out alcohol and drugs.
• Stress can also negatively affect your microbiome, making you more susceptible to weight gain.

Behaviors: Stress can influence eating, physical activity, and sleep. And all of these behaviors have their own feedback loops. Lack of sleep can hinder physical activity, and lack of physical activity can hinder sleep.

Biochemistry: Stress may impact blood chemicals that are related to weight control—specifically leptin, ghrelin, and neuropeptide Y, which affect hunger, appetite, and fat storage.

 

I also want to talk about weight stigma as well.

The research defines weight stigma as “the sum of prejudice, discrimination, and negative attitudes aimed at those perceived as overweight.” And guess what? Here comes another feedback loop!

Obesity leads to weight stigma, which then creates stress. And on we go.

You might call it a vicious cycle or a nasty web. Or one big giant cluster #&$*. So what can you do about it?

 

Important Takeaways:

Work on the most significant problem first: What is your biggest stressor? Starting here will help you unlock the fastest and most effective path toward your goals. And remember to make small steps when needed. You do not have to overhaul your entire life to tackle this stress.

Look beyond eating advice and nutrition plans: Sometimes, we must look beyond our nutrition goals and dip deeper. I know... you are here for nutrition advice. However, sometimes we need to dig into the factors that might lead to us “stress eating” and so on.

Look towards stress-reduction strategies: When you identify that stress management is one of your biggest problems, here are some strategies to help relieve some stress:

• Meditation: even a few minutes can have measurable effects on stress management. There are so many apps that you can use to help with this too! (ex: Headspace, Calm, or Waking Up, to name a few)
• Massage: Whether it is doing this by yourself with a foam roller, having a friend or significant other help, or paying a professional, a massage can help you relax fast!
• Nature Walks: Simply walking in the park each day can work wonders!

 

I hope this quick blog will help you with stress management! And if you feel that you may need additional guidance involving nutrition and stress, please reach out here!