Why does stress hinder weight loss?

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2014-02-01

In my previous articles, I talked to you about the right nutrition. About ways to reduce calorie content and fat content in products. About various methods and techniques that help get rid of those unwanted kilograms and much more. Unfortunately, there is a condition called stress. And all attempts to lose weight under its influence are doomed to fail.

What is stress? Without delving into medical terms, stress, essentially, is a state of mental and physiological imbalance in the body. So, what kind of weight loss can be discussed when the body, annoyingly, adjusts everything to somehow magically and inexplicably draw us to the fridge?!

The Relationship Between Stress and Hunger

Why does this happen? It’s all because we humans are hormone-dependent beings. And you cannot go against nature. Most of our emotions, actions, and behaviors are invisibly linked to the production of specific hormones.

In a state of stress, the adrenal cortex produces the stress hormone—cortisol. Our brain actively responds to excessive synthesis of this hormone. As a result, we experience feelings of hunger, even if we’ve just eaten. Consequently, we rush to the fridge or pastry shop for some “treats.”

However, this hunger is not physiological; it’s psychological (emotional). The moment you treat yourself to something tasty, that feeling dissipates for a time. But each time a situation arises that throws a person off balance, the story repeats. It very much resembles addiction, doesn’t it?

Ultimately, the process of “eating away” problems becomes the norm in eating behavior. As a result of this, excess weight or obesity occurs. And the vicious cycle is closed.

What’s even worse is that after each such eating “breakdown,” a person experiences feelings of guilt and engages in self-flagellation. As a result of such “masochism,” cortisol production increases even more, and instead of the 130 grams of fat that the body is capable of storing in one day of overeating, it will add a total of 400 to 500 grams.

How to Stop Eating Due to Stress?

What is the solution in this situation? Not to get nervous? To not react to anything? To turn off emotions? We are not statues; we are living people. Of course, it is impossible to completely eliminate all the factors that cause stress. But if you can't resolve a particular situation, you can always change your attitude towards it. And perhaps, in time, the solution will come by itself.

But how can you get rid of the habit of eating away your emotional struggles? Remember the saying: "Out with the bad, in with the good"?

Here's the thing. In the adrenal glands, alongside cortisol, another stress hormone—adrenaline—is produced. This is the "out with the bad" part. This is because adrenaline affects our metabolism in a completely different way than cortisol. On the contrary, it enhances the breakdown of fats (lipolysis) in the body and slows their formation.

If cortisol is produced in response to stress, fear, or danger, adrenaline is produced at moments of excitement and thrill.

Let’s cultivate adrenaline wisely! Here, concepts should not be confused. For example, if you are jumping off a bungee for the first time, you are likely to feel fear, which triggers cortisol production. But when a professional does the same, he/she feels more emotional excitement than fear at the moment of the jump, which results in adrenaline production. However, you don’t need to run and jump off your house roof to lose weight.

How to Stimulate Adrenaline Production?

1. When we engage in activities we love, we may go the whole day without even thinking about food. Have you ever felt that? That's also the effect of adrenaline.

2. Adrenaline is also produced while watching thrilling, mind-bending movies. Who thinks about food when it's so interesting?

3. Engaging conversations with someone you find interesting and likable can sometimes draw you in so much that only the rumbling in your stomach reminds you it's time to refuel. In this case, the feeling of fullness can occur even from a light soup and a tasty tea afterwards. And that’s adrenaline!

4. Traveling and excursions to beautiful scenic locations greatly stimulate adrenaline production.

5. And music?! It’s an excellent remedy for stress and a powerful antidepressant! Scientists from the University of Manchester assert that exposure to loud music makes people happier and protects against depression and mental disorders. Sounds over 90 decibels stimulate the spherical pouch—the part of the inner ear. This sends a signal to the brain, which responds with feelings of pleasure and joy.

6. You can also get an adrenaline rush by playing first-person shooter games on the computer. More doctors are concluding that "blowing off steam" at the computer can be good for health.

7. Lastly, sports significantly contribute to adrenaline production. Even a simple hour of walking in the fresh air or on a treadmill can provide a boost of energy and good mood for the entire day.

Love yourself and your body. Fill your life with bright moments, surround yourself with positive and good people, learn to relax and rest—this will all help you achieve a harmonious state of mind and protect you from stress and depression. And weight loss will be a gift from your body for taking good care of it.