In the News: Stress & Weight

Many of us like to indulge in comfort foods when we feel stressed. But the relationship between stress and weight gain includes many other factors beyond consuming a few extra calories.

“Researchers have long known that rises in the stress hormone cortisol lead to weight gain. Every time you’re stressed, your adrenal glands release adrenaline and cortisol, and as a result, glucose (your primary source of energy) is released into your bloodstream. All of this is done to give you the energy you need to escape from a risky situation…Once the threat has subsided, your adrenaline high wears off and your blood sugar spike drops. This is when cortisol kicks into high gear to replenish your energy supply quickly” (1).

Since it’s unlikely that we will need the energy to escape from a cave bear or saber-toothed tiger, we don’t need the weighty effects associated with increased cortisol.

In a study done on women in 2014, it was found that a stressful experience is associated with about 104 fewer calories burned. This can account for nearly 11 pounds annually (2).

In addition,

“Stress can also impact the hunger hormones leptin and grehlin, which send signals to your brain that determine how hungry you feel, says Adrienne Youdim, MD, an internist specializing in medical weight loss and author of the upcoming book Hungry For More. Basically, cortisol increases these other hormones so you’ll make sure to eat enough to, again, deal with any perceived threats. Unfortunately, these mechanisms that kept us alive in the past aren’t so useful when your stress is related to a relationship or your boss (threats that don’t require weight gain to survive)” (3).

Instead of completely skipping out on your favorite comfort foods, try to edit your recipes. If you’re feeling stressed, you may be craving that cozy, comforting mac & cheese. Can you upgrade your recipe by substituting a healthier whole wheat or high protein pasta in place of the highly processed white elbow macaroni? There are lower fat cheeses that can save calories but still provide that creamy goodness you are craving (3). Think about changes that won’t adversely affect taste but will save on calories.

Here are some of the ways that stress can lead to weight gain (4):

“by interfering with cognitive processes such as self-regulation
by increasing levels of hormones and chemicals involved in hunger…
by causing people to overindulge in foods that are high in calories, fat, and sugar
by disrupting sleep, which itself can contribute to weight gain
by depleting energy levels and causing people to engage in less physical activity” (4).

In addition, weight gain and stress can work in a cyclical manner:

“In our modern society, the prevalence of obesity is linked with an increase in the cortisol production which in turn increases chronic stress, intake of food with high sugar and fat content and less sleep” (5).

I’m sure you know of some people who lose weight when under stress – perhaps even you! This is also true of me, but in my case, the stress that leads to weight loss has to be extreme. Everyday stressors lead to more comfort food seeking and sedentary behavior. Stress can affect your gastrointestinal system, which may also lead to changes in eating (6).

Here are some ideas for reducing your stress level: