Stress can significantly affect your ability to maintain a healthy weight..

Stress can also prevent you from losing weight.. Whether it's the result of high levels of the stress hormone cortisol, unhealthy stress-induced behaviors, or a combination? The link between stress and weight gain is clear. info with link to Focus.

The link between stress and cortisol Researchers have long known that elevated levels of the stress hormone cortisol can lead to weight gain.. Every time you are stressed, your adrenal glands release adrenaline and cortisol, and as a result, glucose (your main source of energy) is released into the blood.. All this is done to give you the energy you need to get out of a risky situation (also known as the fight or flight response)..

As soon as the threat subsides, the adrenaline levels will decrease and the blood sugar spike will decrease..

Cortisol and sugar cravings.

Feel the craving for sugar. Because sugar provides your body with the fast energy your body thinks it needs. After all, this is often the first thing you reach for when you are stressed..

The downside of consuming so much sugar is that your body tends to store sugar, especially after stressful situations.. This energy is stored mainly in the form of belly fat, which is especially difficult to get rid of.. So the vicious cycle begins: stress, cortisol release, weight gain, craving more sugar, eating more sugar, weight gain.

cortisol and metabolism.

Even if you don't eat foods high in fat and sugar, cortisol also slows down your metabolism, making it harder to lose weight..

In 2015, Ohio State University researchers asked women about the stress they experienced the night before before feeding them a high-fat, high-calorie meal.. After eating, the scientists measured the women's metabolic rate (the rate at which they burned calories and fat) and checked their blood sugar, cholesterol, insulin, and cortisol levels..

The researchers found that, on average, women who reported one or more stressors in the previous 24 hours burned 104 fewer calories than women who were not stressed..

This can lead to an 11 pound weight gain in a year.. Women under stress also had higher levels of insulin, a hormone that promotes fat storage..

Unhealthy habits caused by stress.

In addition to stress-related hormonal changes, stress can also lead to the following unhealthy behaviors that can lead to weight gain:.

Emotional Eating: Elevated cortisol levels can not only make you crave unhealthy foods, but excess nervous energy can often cause you to eat more than usual.. relieving stress but making healthy weight management difficult.

Eating " You may also be more likely to drive through a fast food place rather than waste time and mental energy preparing a balanced, healthy meal..

Exercise Less: With all the demands on your schedule, exercise may be one of the last things on your to-do list.. If yes, then you are not alone.. Long commute and hours at the desk leave little opportunity for physical activity.

Skipping Meals: When you're juggling a dozen things at once, healthy eating can be high on your priority list.. You may find yourself skipping breakfast because you're running late, or skipping lunch because there's too much to do on your to-do list..

Sleep less: Many people report trouble sleeping when they are stressed. Research links sleep deprivation to slow metabolism. Feeling overwhelmed can also lower willpower and promote unhealthy eating habits..

How to break the cycle of stress and weight gain.

When you're stressed, healthy behaviors like eating right and exercising regularly can easily take a backseat.. Sticking to a schedule and/or daily routine can help make these healthy behaviors a habit and combat stress-related weight changes.. Here are some strategies that can help you break the cycle of stress and weight gain:.

Eat Healthier Comfort Foods. You don't need carbs or fats to feel better. One of the few studies testing the effectiveness of comfort foods for improving mood found that relatively healthy comfort foods like popcorn were just as likely to increase negative mood as “unhealthy” foods6. Stocking up on these types of foods will make it easier to choose a healthier option during times of high stress..

Practice Mindful Eating. Focusing on what you eat without being distracted. It may help reduce stress levels, promote weight loss and prevent weight gain.. One study found that overweight women who received mindful stress and nutrition training were better at avoiding emotional binge eating and had lower stress levels, which led to less belly fat over time..

The next time you eat, try to enjoy it without the distraction of your phone or TV..

Keep a food diary. By paying attention to your eating habits, you can control your food intake.. A 2011 review of studies examining the relationship between self-management and weight loss found that those who kept a food diary were more likely to control their weight than those who did not8. So, are you using a food tracking app or you write everything down in a food diary, be more mindful of what you put in your mouth, this can improve your eating habits.

Drink more water. It's easy to confuse thirst with hunger.. But mixing the two can cause you to eat more calories than your body needs, leading to weight gain.. It is much easier to determine the feeling of hunger after you have eliminated mild dehydration.. If it's only been a couple of hours since you ate and you feel hungry, try drinking some water first.. If you're still hungry, have a snack.

Incorporate Stress Relief Strategies into Your Daily Life. If you enjoy yoga or find comfort in reading a good book, try adding simple stress relievers to your routine, such as deep breathing, listening to music, or walking.. It May Lower Cortisol Levels, Helping You Control Your Weight.

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