5 Reasons Why Stress Can Make Fat Loss Harder.
"I’m just so busy! I find it hard to find the motivation to prioritize my health and wellness when I’m feeling stressed. Between work, caring for my children, and managing a household, it’s easy to put my own needs on the back burner. I would often find myself turning to comfort foods or binging TV shows as a way to cope with stress.”
Sound familiar?
Stress is a normal part of life, but when it becomes chronic, it can have negative impacts on your health and well-being. One area where stress can have particularly negative effects is weight loss and fat loss. If you're trying to lose weight or burn fat, here are 5 reasons why stress can make it harder:
Stress can lead to unhealthy habits
When you're stressed, it can be tempting to turn to unhealthy behaviours as a way of coping. These behaviours might include overeating, binge eating, or engaging in sedentary activities like watching TV or scrolling through social media. All of these habits can sabotage your weight loss efforts by leading to weight gain or a decrease in physical activity. To avoid building unhealthy habits try to:
Plan ahead: It can be easier to make healthy choices when you have a plan in place. Try meal planning and prepping your meals in advance so you have healthy options on hand when you're feeling stressed.
Find healthy ways to cope with stress: Instead of turning to unhealthy habits like overeating or sedentary activities, try finding healthy ways to cope with stress. This might include talking to a friend, engaging in a stress-reducing activity, or taking a walk outside.
Limit unhealthy triggers: If certain activities or environments trigger unhealthy habits, try to limit your exposure to them. For example, if you tend to overeat when you watch TV, try finding other ways to relax after a long day.
Get support: Sometimes it can be helpful to seek support from a friend, family member, or therapist to help you manage stress and avoid unhealthy habits. Don't be afraid to reach out for help if you need it.
Stress can cause weight gain
Chronic stress can lead to an increase in the hormone cortisol, which has been linked to weight gain, particularly in the abdominal area. Cortisol can stimulate the production of ghrelin, a hormone that increases appetite, causing you to eat more when you're stressed. Cortisol can also cause your body to hold onto fat stores, making it harder to lose weight, and can slow down your metabolism, making it harder to burn calories and fat.
Practice stress-reducing techniques: Incorporating stress-reducing practices like yoga, meditation, or deep breathing can help balance hormone levels and decrease the production of cortisol.
Get enough sleep: Adequate sleep is important for regulating hormone levels and maintaining a healthy metabolism. Aim for 7-9 hours of sleep per night.
Eat regular, balanced meals: Skipping meals or letting yourself get too hungry can lead to overeating and an increase in appetite-stimulating hormones like ghrelin. Eating regular, balanced meals can help regulate hormone levels and reduce cravings.
Incorporate protein and fibre into meals: Both protein and fibre can help balance hunger hormones and keep you feeling satisfied. Try to include sources of protein like chicken, turkey, tofu, or beans, and sources of fibre like fruits, vegetables, and whole grains.
Stress can impact appetite and metabolism
Stress can affect your appetite and metabolism in a number of ways, leading to challenges in weight loss efforts. When you're stressed, you might find yourself eating more than usual, either because you're comforted by food or because you're distracted by stress and don't pay attention to your portions. On the other hand, some people may lose their appetite or eat less when stressed, which can make it harder to get the nutrients you need and can also impact weight loss efforts. Stress can also slow down your metabolism, making it harder to burn calories and fat.
Here’s how you can help manage your appetite:
Eat regular, balanced meals: When you're stressed, it can be tempting to skip meals or make unhealthy choices. However, it's important to eat regular, balanced meals to support your metabolism and keep your energy levels stable.
Avoid emotional eating: It can be tempting to turn to food as a way to cope with stress, but emotional eating can lead to weight gain and disrupt your metabolism. Instead, try finding other ways to cope with stress, such as talking to a friend or engaging in a stress-reducing activity.
Get enough sleep: Sleep is essential for maintaining a healthy metabolism and supporting weight loss efforts. Make sure you're getting enough restful sleep each night to help manage stress and support your metabolism.
Stay hydrated: Drink plenty of water throughout the day to support your metabolism and keep your energy levels up. Dehydration can cause fatigue and disrupt your metabolism, so it's important to stay hydrated.
Exercise regularly: Exercise can help reduce stress and boost your metabolism. Try to incorporate regular physical activity into your routine to help manage stress and support your weight loss efforts.
Stress can disrupt sleep
Stress can disrupt sleep and make it harder to lose weight. When you're stressed, your body produces the hormone cortisol, which can affect your sleep patterns. Cortisol is known as the "stress hormone," and it helps to regulate your body's response to stress. When cortisol levels are high, it can be harder to fall asleep and stay asleep. As a result, you may wake up feeling tired and unrested, which can have negative impacts on your weight loss efforts. Poor sleep quality can also increase your stress levels, creating a vicious cycle. It's important to manage stress and prioritize sleep in order to support your weight loss goals and improve your overall health and well-being.
So, how can you break this cycle and improve your sleep? Here are some tips:
Practice stress-reduction techniques: Techniques like deep breathing, progressive muscle relaxation, or meditation can help to calm the mind and reduce stress, making it easier to fall asleep.
Create a relaxing bedtime routine: Develop a bedtime routine that helps you to unwind and relax before sleep. This might include activities like reading, taking a warm bath, or listening to calming music.
Make your bedroom a comfortable sleep environment: Make sure your bedroom is dark, quiet, and cool, and invest in a comfortable mattress and pillows.
Avoid screens before bed: The blue light emitted by screens can disrupt your body's natural sleep-wake cycle, so it's a good idea to avoid screens for at least an hour before bed.
Stress can affect motivation
When you're feeling stressed, it can be harder to find the motivation to stick to a healthy eating and exercise plan. This can make it harder to lose weight and burn fat. Stress can drain your energy and focus, making it harder to commit to the effort and discipline required to maintain a healthy lifestyle. It can also be tempting to turn to unhealthy coping mechanisms, such as overeating or engaging in sedentary activities, as a way to escape or relax.
Some tips for not to relying on motivation:
Set specific, achievable goals: Setting specific and achievable goals can help you stay focused and motivated. Make sure your goals are realistic and break them down into smaller steps to make them more manageable.
Celebrate small victories: Don't wait until you reach your final goal to celebrate. Recognize and celebrate small victories along the way to help keep you motivated.
Surround yourself with supportive people: Surrounding yourself with supportive and positive people can help to keep you motivated and on track. Consider finding a coach or seeking out an accountability partner.
Find an activity you enjoy: Doing activities you enjoy can help to boost motivation and make exercise and healthy eating more enjoyable. Experiment with different activities to find what works best for you.
Practice self-care: Taking care of yourself is important for maintaining motivation. Make sure to get enough sleep, eat a healthy diet, and make time for activities that bring you joy and relaxation.
Feeling stuck?
If you're struggling with stress and finding it hard to lose weight, consider seeking the help of a professional. A coach or therapist can provide you with the support and guidance you need to manage stress and achieve your weight loss goals. At In-situ Health and Fitness, we offer online coaching services to help you prioritize your health and well-being. Contact us today to learn more and get started on your journey towards a happier, healthier you.
