Some of you have surely already gone through periods in your life in which you were unable to loss weight, even if you made an effort every day. Or he even gained weight without having changed his lifestyle. Perhaps with clarity, some time later you noticed how those moments were concomitant with episodes of increased stress in your daily life.
Well, if so, know that you shouldn’t be surprised . Science shows us that stress and weight gain are closely related and in this article we will see why.
How are stress and weight gain related?
Whenever you feel anxiety, worry or stress , your body reacts and not in the best way. Stress leads to hormonal changes that affect how you store and burn fat.
The process is pretty simple. When we are stressed, our cortisol levels increase. This hormone is connected to our metabolism as it communicates to the body an increased need for energy, consequently also increasing appetite. If this condition continues, it inevitably causes weight gain, disadvantaging even those who commit to losing weight in the gym.
There is also a phenomenon linked to the slowdown of basic metabolic activity , which induces a greater accumulation of fats and sugars, also favoring weight gain in this case. It is therefore clear that when we are stressed for prolonged periods, the body tends to lose that balance between calories in and calories expended.
Stress and weight gain: ancient instincts versus modern lifestyles
In case any of you are wondering why this mechanism exists, know that it is only the result of evolution . When humans lived as hunters and gatherers, they constantly had to deal with threats (stresses) from other humans, animals, and seasonal changes. The system our bodies developed to store fat was essentially a matter of survival.
Nowadays, the problem manifests itself because our body has not changed much compared to a few thousand years ago, and our metabolic system is based on exactly the same processes, but the foods we eat are very different and above all, the unhealthy ones are found in abundance and with enormous ease.
When we feel stressed and therefore, when all those mechanisms that we have seen previously are activated, we also tend to indulge in snacks rich in sugars and other foods that apparently make us feel better. With the immense availability of “junk foods” and foods full of sugar, a spiral is created that is difficult to break.
Then there’s the influence of sleep . When we experience a period of stress it is normal to have difficulty sleeping, despite feeling mental and physical tiredness. However, the lack of rest unfortunately leads us to an increase in irritability and a more frequent loss of concentration, once again favoring a worsening of the perception of stress that we are already facing.
It’s no surprise then that stress and weight gain often go hand in hand. In a way, it’s part of our nature, but that shouldn’t detract from your health goals. There are solutions that can break the cycle of stress and consequently stop weight gain, benefiting both mental and physical health.
Fitness as an ally
You need to understand the relationship between exercise, stress and weight loss. Done correctly, exercise can break the link between stress and weight gain, helping keep the body in balance while also resisting those harmful survival instincts.
High intensity workouts (supervised by a personal trainer who has attended a personal trainer course recognized by CONI), such as interval training and similar workouts, increase the metabolism more than traditional forms of physical exercise such as running or swimming and stimulate consequently also weight loss.
Finally, exercise is simply a good way to relieve stress. When life is very mentally demanding, a gym session, or a run outside is usually the best immediate remedy.
For those who don’t have much time in the evening, you can take a walk during your lunch break after eating: it’s always a good idea to do moderate exercise after meals. The reason is simple: taking a 15-30 minute walk will kickstart your metabolism and help digest the fats and sugars you just ate.
The winning stress prevention routine
If physical activity is an excellent ally for reducing the stress accumulated in daily life, we must not forget that to achieve the goal completely it is right to also consider many other aspects, such as hobbies, nutrition and sociality. Factors that can influence our health with equal importance. Here are some small suggestions:
- Spend more time in nature : Evidence shows that exposure to the natural environment helps us relax and feel happier. Spending time outdoors and in nature is positively linked to a positive mood and a feeling of general well-being.
- Optimize your diet : Diet plays a big role when it comes to stress and weight gain . Eating small healthy snacks at regular intervals to prevent classic hunger pangs and changes in blood sugar levels can already be a solution. In general, the advice is always to rely on an expert professional, who evaluates the subjective starting point and is able to create a personalized winning solution.
- Socialize : activities carried out in groups, with friends, or even with new people you meet directly through your hobbies, have great potential in taking away accumulated stress. Often discussing our own issues or simply having someone who makes us smile and think of positive things helps us to relieve ourselves of our problems.
It is always important to remember that we are made up of a set of elements and to have total well-being, we must be in balance in every situation: physical, mental, nutritional and social.
read more: Why don’t I lose weight? Mistakes to avoid in sport!
