How Stress Can Cause Weight Gain
Summary: Chronic stress can create high levels of the hormone cortisol. High levels of cortisol over time can increase fat storage— particularly around the belly. This means constant high levels of stress could be a root cause of weight gain.
Digging deeper…
I don’t think we give enough credit for how much stress can damage the body. I want to break down what happens on a hormonal and cellular level so you can start to see how much stress plays a role.
Cortisol: This is known as the ‘flight or fight’ hormone. When you get stressed this is released. When cortisol increases, it triggers your muscles and fat stores to release glucose (energy) so you can ‘fight’ off whatever danger, or stressor, is causing you to go into an adrenaline rush. This also decreases digestion among other functions in your body because it is trying to preserve energy for your muscles and brain.
Insulin: This hormone is released when your glucose levels increase. Glucose is a form of energy that is made from the food you eat. Insulin is basically a signal to your cells to let the glucose in and use it for energy or store it (in the form of glycogen or fat). Insulin is a catabolic hormone meaning it builds things UP in your body like muscle or fat.
How do these two together affect weight gain? Chronic high levels of cortisol will constantly trigger your body to release glucose in the blood. This raises your blood sugar and can keep it elevated all day. This also triggers your body to release insulin - a fat-storing hormone - so it is possible that if you are in a state of chronic stress, you are also in a state of constant glycogen and fat storage [simply put].
Years ago, the stress and cortisol response was very infrequent. Think back to when people used to hunt for food or would have to fight off a bear walking home (casual lifestyle). Higher levels of cortisol was a VERY good thing in those situations because it gave the body what it needed to survive. Also, note during that time, the body had time to recover from the stress response. It is quite the opposite today when we have a ding from our phones, computers, amazon delivery man- you name it we have a notification for it and it has been shown to trigger the stress response ALL DAY LONG. Have you ever heard of a mom being able to lift a car to save her baby? That is the stress response working at its finest. So, again, this can be a very good thing and needed, but having this multiple times per day is when it becomes problematic.
So, is this why no matter how low my calories are I still cannot lose weight? It is very possible. Plus, not fueling your body with enough calories and nutrients can continue to put more stress on your body and continues to perpetuate this cycle.
OK. It’s me. I’m chronically stressed. Now what?! This first step on a nutritional level is to start small and work yourself up. First, properly hydrate and supply your body with nutrients that I would guess you are not getting enough of on a low-calorie diet. I love Adrenal Cocktail powder from Jigsaw Health that has vitamin C and electrolytes. I recommend throwing in magnesium as well as it is one of the most important minerals. And this may be the craziest thing you have heard all day, but the second recommendation—REST.
It can seem like a lot so, again, start small and work yourself up. The goal here is to always be a support system and help you enjoy life. Not to add more stress :) Text me if you ever have any questions!
xoxo, Kels
If this sounds like you and you’re looking for more help (and you want to get out of the dieting cycle, fatigue and constant gut issues!), apply to work with me!
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*Disclosure: I only recommend products I would use myself and all opinions expressed here are my own. This post may contain affiliate links that with no additional cost to you, I may earn a small commission.
