Craving for food when you are stressed?Some people develop bulimia when they are stressed and then induce vomiting after eating due to the stress of the fear of gaining weight. According to a survey by the American Psychological Association, up to 40% of people rely on eating for stress relief and often crave junk food.
The link between stress and cortisol and sugar cravings
Cortisol, the high stress hormone, can lead to weight gain. Whenever you are stressed, your adrenal glands release adrenaline and cortisol, and as a result, glucose (your main source of energy) is released into your bloodstream, all to provide you with an escape from dangerous situations (also known as fight or flight response).
And cortisol stimulates cravings for sugar, and because sugar provides your body with the quick energy it thinks it needs, it’s often the first thing you need when you’re stressed.
The downside of consuming too much sugar isYour body tends to store sugar, especially in stressful situations. This energy is stored mainly in the form of belly fat, which is particularly difficult to excrete.
Cortisol and metabolism
In 2015, Ohio State University researchers interviewed women to look at the metabolic link between the stress they went through the day before they were offered a high-fat, high-calorie meal. After eating, the scientists measured the women’s metabolic rate (the rate at which they burn calories and fat) and checked their blood sugar, cholesterol, insulin and cortisol levels.
The researchers found that, on average,Women who had one or more stressors in the first 24 hours burned 104 fewer calories than women who weren’t stressed.，This can lead to an 11-pound weight gain in one year，Stressed women also had higher levels of insulin, a hormone that helps with fat storage.
Unhealthy habits caused by stress
In addition to stress-related hormonal changes, stress can prompt you to engage in the following unhealthy behaviors, which can lead to weight gain:
◆ Emotional eating
◆ Readily available eating or fast food
◆ Less exercise
◆ do not eat
◆ sleep less
How to break the cycle of stress and weight gain
When you feel overwhelmed, healthy eating habits and regular exercise can easily be put off. Maintaining a schedule and routine can help you make these healthy behaviors a habit and fight stress-related weight changes. Here are some strategies that can help you break the stress and weight gain cycle:
◆ Make exercise a priority
◆ Eat healthier comfort foods
◆ Practice conscious eating
◆ Keep a food diary
◆ drink plenty of water
◆ Incorporate stress-relieving strategies into your daily routine
For more information, refer toLight Depression Diary
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