While many people gain weight when under stress, some actually lose weight. Some individuals have a tendency to lose their appetites when under stress, which results in their eating less overall. Poor eating habits may also result from the conditions that surround stress; for instance, if you work long shifts or irregular hours, you may not have time to prepare meals for yourself.
Stress management methods
It’s a good idea to talk to your GP if you’re suffering severe stress and it’s impacting your daily life. You may discover that counselling or CBT helps you overcome negative thought patterns and learn how to manage stress. By addressing some of the reasons of your stress, you may also be able to control it.
You can do this from your manager at work or from an organization that assists people with debt and can offer you advice on money issues. In rare circumstances, using medication to relieve stress may be necessary..
Treatments for gaining weight
You’re not the only person who has gained weight while going through a stressful time. This is a typical reaction to stress for many people, and it is probably just transitory. You should be able to lose weight and go back to normal by sticking to a healthy diet and exercise routine.
Some people find losing weight far more difficult, even with diet and exercise, which is why there are medication-assisted methods available.
Why does stress make me eat more?
There are two primary causes of stress’s impact on weight:
- It has an immediate, tangible effect on your body
- It results in unhealthy lifestyle modifications
Our bodies produce cortisol and adrenaline when we are anxious or concerned. These hormones cause our hearts to beat more quickly and provide us the alertness we need to help our bodies prepare for frightening events.
Your body will release these hormones frequently if you experience extreme stress frequently.This can have a significant effect on your body over time and make you physically ill, leading to symptoms like the following:
- Having trouble falling asleep
- Chest pains, indigestion, heartburn, headaches,
- constipation, and diarrhoea
Blood sugar and stress
Stress can also have a physical impact on your body by affecting your blood sugar levels. Your blood sugar levels rise as a result of the stress hormones adrenaline and cortisol making it more difficult for insulin to function. Increased blood sugar is linked to changes in weight and dangerous diseases like type 2 diabetes.
Stress and gaining weight
Given all mentioned above, it is not surprising that times of stress might result in weight increase. Increased hunger, cravings for junk food, and increased appetite are all major risk factor for weight gain linked to stress.
Insufficient exercise and sleep
All of these elements may interact with other stress-related symptoms to create a vicious cycle that exacerbates weight gain.
For instance, being so worried out that you can’t fall asleep may prevent you from exercising regularly, which in turn makes you feel even more anxious and stressed out, making it difficult to break the cycle.
Stress management and overcoming mental obstacles to weight loss
Stress can spur motivation and serve as a survival tool. On the other hand, sustained high levels of stress might harm your health.
Mild stress symptoms include: difficulty sleeping, restlessness, and stomach “butterflies.” Here are some techniques to assist you manage your stress and maintain your weight.
Determine the source of the stress
Find out what triggers or stresses you out and try to avoid it. Are there particular circumstances or problems that make Once you are aware of the source of your stress, you may decide if there is anything you can do to reduce it.
Writing down your plan makes it more actionable, which is beneficial. For instance, you can discuss your workload with your supervisor if it is stressing you out.
· Recognize how you respond under pressure.
It’s a good idea to recognise the source of your stress. It’s also a good idea to be aware of your stress response. Examine your past responses to pressured circumstances. It could be beneficial to record these in a journal so that you can keep track of your responses and look for any trends.
The good news is that you can adapt your stress management skills. Once you are aware of how your react to stress, you can begin to develop new, better coping mechanisms.
· Move more
Your mood can be lifted and improved through exercise. Try engaging in enjoyable physical activities while you’re feeling anxious. Spend about 30 minutes a day getting more exercise.
Moving more can involve doing household chores, leisure activities, and hobbies in addition to exercise and training. Being much more physically active can help you control your stress and develop good habits that will keep the weight off.
The practise of meditation can assist you in putting less emphasis on the future and more emphasis on the here and now. When you’re anxious, meditation might help you unwind. It can also aid in improving your body awareness.
Start by doing some breathing exercises or playing some soothing music. Additionally, there are a tonne of apps for mindfulness and meditation that are made expressly to aid with meditation. Whatever method or instrument you choose, it’s crucial that you can de-stress and refocus your concentration.
· Adapt your sleeping patterns
Once you’re stressed, it’s common to have trouble sleeping or to lose sleep. However, it’s crucial to get seven to nine hours of sleep each night. Sleep (or lack thereof) not only affects your mood and focus, but it also changes the body’s hormonal equilibrium.
Your eating habits and hormones can both contribute to weight gain. Find a way to improve your sleeping habits healthier if you want to reduce your anxiety and be better equipped to choose nutritious foods.
Stress, especially persistent stress, can affect physical functions and result in weight increase or reduction. Stress has an impact on the GI system and stress hormone production, which can alter appetite and metabolization. There are several self-help methods one can employ to reduce stress.