Stress eating and Weight Gain

Stress eating and weight gain. How are both related, and what do you should about it?

As our lives become increasingly fast-paced, stress is an inevitable part of them. From work pressure to personal issues, stress can come from various sources and affect our mental and physical well-being. 

Eating is one of the most common coping mechanisms people use to deal with stress. This behaviour is known as stress eating or emotional eating. While occasional stress eating is not harmful, habitual stress eating can lead to weight gain and other health problems. This article will discuss how stress eating and weight gain are related and what you can do to break this cycle.

What is Stress Eating?

Stress eating, or emotional eating, is a behaviour where people use food to cope with negative emotions such as stress, anxiety, sadness, or boredom. Stress eating is not the same as hunger, as the body’s need for food does not drive it. Instead, it is a response to emotional triggers that can make people feel better temporarily. People who engage in stress eating often choose high-calorie, high-sugar, and high-fat foods that can provide instant gratification but can also lead to weight gain.

How Does Stress Eating Lead to Weight Gain?

Stress eating can lead to weight gain in several ways:

Increased Calorie Intake: When people engage in stress eating, they often consume more calories than their body needs. Eventually, excess calories become fat in the body and lead to weight gain.

Hormonal Changes: Stress can trigger the release of cortisol. This hormone regulates metabolism and helps the body cope with stress. However, chronic stress can lead to higher levels of cortisol in the body, increasing appetite and weight gain.

Lack of Physical Activity: People who engage in stress eating may also be less likely to engage in physical activity, which can contribute to weight gain. When people feel stressed, they may be less motivated to exercise or engage in other physical activities.

Negative Emotions: Stress eating can become a vicious cycle. People who engage in stress eating feel guilty or ashamed after eating. Stress eating, or emotional eating, is a common phenomenon where individuals turn to food as a coping mechanism to deal with negative emotions such as anxiety, depression, and stress. It is well-established that stress eating can lead to weight gain, which can harm an individual’s physical and mental health. As we explore the relation between stress eating and weight gain, we will also examine how to break the cycle of emotional eating and achieve a healthier lifestyle.

When an individual experiences stress, the body releases the cortisol hormone, which triggers the “fight or flight” response. Cortisol increases blood sugar levels, suppresses the immune system, and enhances the body’s metabolism of fat, protein, and carbohydrates. The body’s response to cortisol can vary from person to person. Some individuals may experience increased appetite and cravings for high-calorie foods when stressed.

Moreover, when an individual is under stress, they may also experience a decrease in the hormone serotonin, which regulates mood, appetite, and sleep. It can increase cravings for comfort foods such as chocolate, ice cream, and high-fat, high-sugar foods. These foods release endorphins that make us feel good. Still, the effect is short-lived, and individuals often eat more to sustain the “feel-good” development.

Breaking the cycle of stress eating can be challenging, but it is not impossible. Here are some tips to help individuals break the cycle of emotional eating and achieve a healthier lifestyle:

Identify the triggers: The first step in breaking the cycle of stress eating is to identify the triggers that cause it. Individuals should try to identify the emotions, situations, or events that trigger their stress eating and find alternative ways to deal with them.

Find alternative coping mechanisms: Once individuals have identified their triggers, they can find alternative coping mechanisms to deal with their negative emotions. Some healthy coping mechanisms include exercise, meditation, deep breathing, journaling, and talking to a friend or therapist.

Plan and prepare meals: Planning and preparing meals in advance can help individuals avoid mindless eating and make healthier food choices. Meal planning can also help individuals ensure they are consuming the necessary nutrients required by the body, leading to increased energy levels and reduced hunger pangs.

Practice mindful eating: Paying attention to what you eat, how much you eat, and whether you are hungry or full are all essential components of mindful eating. Practising mindful eating can help individuals avoid overeating, consume fewer calories, and make healthier food choices.

Seek support: Breaking the cycle of stress eating can be challenging, and individuals may need help from friends.

ProGen Weight Management is a specialized provider of fast and effective weight loss methods that prioritize fat loss while preserving muscle mass. Our clients have frequently shared that they turn to food and snacks as a coping mechanism for dealing with stress. To address this concern, our team of experienced dieticians employs specialized counseling techniques to help clients develop healthier coping mechanisms and avoid emotional eating in the future. 

Sources: https://www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat

https://pubmed.ncbi.nlm.nih.gov/17869482/