Stress eating or weight loss? Dietitian breaks down the impact of stress on your body and how to manage it
When it comes to stress and weight, the key player is cortisol, a hormone released in response to stress.
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.
Stress is a common part of life, but did you know it can significantly impact your weight? Whether you find yourself gaining a few extra pounds or losing weight unexpectedly, stress might be playing a bigger role than you think.
This week, Demi Moore opened up about losing 20 pounds (and developing shingles) after working on an "intense" new film called "The Substance." Earlier this summer, reality TV star Kristin Cavallari opened up about her own stress-induced weight changes.
In a June episode of her podcast, "Let's Be Honest," Cavallari stated her noticeable weight loss from 2018 to 2020 was due to the immense stress of being in an "unhappy marriage" to former NFL player Jay Cutler.
"I was rail f—ing thin. I was skin and bones. I looked like s—," she shared, adding her weight dropped to 102 pounds at the time.
Cavallari isn't alone in this. To get to the bottom of how stress impacts hormones and weight changes, Yahoo Canada spoke with dietitian Abbey Sharp. Here's what she had to say.
How does stress cause weight loss or weight gain?
When it comes to stress and weight, the key player is cortisol, a hormone released in response to stress. But Sharp explained cortisol isn't inherently bad — it's essential for energy and keeps us going.
"Cortisol is not a bad thing. I know we always think of it as a bad thing because it's a stress hormone, but we need cortisol because if we didn't have cortisol, we basically just lay on the couch as the potato all day," the Toronto-based expert shared.
Cortisol generally increases the breakdown of fat across the body, which can lead to weight loss. However, it also has a less favourable side: It specifically reduces fat breakdown around the belly area, known as visceral fat. This type of "belly fat" is most closely linked to chronic diseases, which is why cortisol is often associated with weight gain.
Another hormone that influences weight during stress is adrenaline. Sharp said adrenaline spikes in response to sudden, acute stress. Think car accidents or being late for an important meeting.
"Adrenaline can reduce our appetite. And also we see a short transient increase in metabolism or calorie burn from adrenaline as well," she added. This can lead to temporary weight loss, especially during those high-stress moments.
Does stress really affect your metabolism?
The relationship between stress and metabolism is complicated. According to Sharp, extreme stress events can cause a short-term spike in metabolism due to the "fight or flight" response. But with long-term, chronic stress, the opposite happens.
"In cases of extreme metabolic stress, like getting hit by a car, we're going to see a short term spike in metabolism because we've been put into this fight or flight scenario. But when we're talking about more long-term kind of chronic stress, this can actually decrease our metabolism," she said.
Chronic stress can also disrupt hormones and the Hypothalamic-Pituitary-Adrenal (HPA) axis, which controls functions like the menstrual cycle.
Sharp noted, "putting yourself in a significant energy deficit can often lead to hypothalamic amenorrhea (loss of a period) — and that also can ultimately hurt your metabolism."
How does stress influence eating behaviours?
If you've ever found yourself reaching for chocolate or chips after a rough day, you're not alone. Stress eating is a real phenomenon, and cortisol is a major driver.
"Cortisol has been shown to increase the hunger hormone ghrelin," Sharp said. "One of the easiest ways to basically temporarily reduce cortisol — everybody inherently knows this — is to eat high sugar, high fat foods."
This not only seems to temporarily reduce cortisol but also provides a burst of dopamine — a feel-good neurotransmitter. "This is why we tend to crave things like candy and chocolate when we're feeling upset or stressed," Sharp added.
The cravings for these "comfort foods" are especially intense in people who are dieting or have a calorie deficit, she claimed. This cycle of stress, cravings and overeating can contribute to weight gain over time.
Why do some people gain weight from stress while others lose it?
The way people respond to stress can vary. Some may lose weight due to factors like suppressed appetite from adrenaline, a temporary boost in calorie burn from the fight or flight response or a digestive upset.
"A lot of people, when they feel stressed or anxious, they actually feel a little bit nauseous. They might experience other kinds of digestive upset, which can reduce their appetite to want to eat," Sharp explained.
On the flip side, others gain weight due to increased appetite driven by cortisol, higher abdominal fat storage and disruptions in sleep. "Stress and anxiety is obviously associated with a lot of sleep disturbances. And that also can disrupt appetite hormones and increase the risk of weight gain," she said.
Poor sleep quality affects hunger and satiety hormones, often making people feel hungrier the next day. "We have ample evidence that shows that inadequate quality sleep is associated with increased risk of weight gain and also tends to make you ravenous the next day," she added.
Tips for managing stress, its impact on weight
So how can you manage stress in a way that mitigates its impact on your weight? Sharp emphasized the importance of a self-care toolkit with various coping strategies.
"Build up your self-care toolbox with a variety of coping tools. So, that might be going on a walk, journaling exercise, speaking to a therapist, speaking to a friend," she advised.
Sharp also reminded that occasional snacking when stressed isn't necessarily "bad," but "we just don't want food to be the only tool in the toolbox." By diversifying your stress management strategies, you can better regulate your emotions without only relying on comfort eating.
In addition to seeking counselling for chronic stress, according to Mayo Clinic, the following can help you manage your stress:
Being physically active
Eating a healthy diet
Avoiding excess caffeine, alcohol, nicotine or other substances
Meditating
Laughing
Connecting with people
Practicing yoga
Getting enough sleep
Keeping a journal
Listening to, or playing music
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