How Stress Keeps You Fat
Have you tried a number of diets and failed? Maybe even tried some exercise only to find you lose a little weight but it comes straight back again? Well don't worry. There's a reason for that and in this article I'll explain why it happens, and how to combat it.
In the modern world we're often under stress which takes many forms: money worries, issues at work, family problems and much more. But stress is not just a mental reaction it creates physical conditions. When placed under stress our bodies produce adrenaline and also a hormone called Cortisol. This hormone is responsible for pumping energy in the form of sugar into the body to fuel the adrenalin rush or the 'fight or flight' response. This response is an adaptive natural bodily function designed in the past to help keep us alive and reactive to things going on in the world.
Unfortunately when the body is under constant stress a negative by-product is created if we don't use the energy generated. With nowhere to go the extra blood sugar that is released settles around the stomach to be used later. As fat.
So, because of the semi-permanent state of stress many people inhabit these days they are keeping or gaining weight without even realising it. Of course, there are other factors to weight gain, but unrelieved stress is one that very few people talk about. Stress however needs to be controlled and fought against just as an unhealthy diet needs to be. It may be the one thing stopping you from losing the pounds you so desperately want to.
Stress and anxiety are in fact double edged swords. Not only does stress produce the excess blood sugars that turn to fat and can lead to the development of diabetes but it also encourages us to use food as a comfort tool. Under stress we may tuck into chocolate or fast food for that instant hit that is the culinary equivalent of a warm hug from a loved one.
Eating foods that are bad for you when you are stressed does not mean you are weak minded. You are just following your biological programming. Tests on rats have shown that under stress organisms naturally engage in pleasure seeking behaviour. In particular consuming high calorie food.
Other tests have shown that men who only manage to get four hours sleep a night have on average a thirty seven percent higher level of Cortisol (the stress hormone that is responsible for energy production in the form of sugars) than those who get a full eight hours. And what is one of the biggest reasons for lack of sleep?
Stress!
On top of that it is imperative to get a good night's sleep when trying to shed the pounds because a deep sleep leads to higher secretions of a natural occurring weight-loss assistant called Human Growth Hormone. This protects muscle mass and it is muscle that helps to maintain a steady burning metabolism. We're not talking bodybuilder type muscle here either. Just the natural kind we all have.
Of course if you are already stressed the chances are you are not getting enough sleep already and so are caught in a vicious cycle that is affecting your weight loss. Going to your doctor to ask about prescription sleeping tablets is one option, but should be used alongside a healthy lifestyle not in place of one. Fortunately, despite stress being the silent diet killer, there are some easy ways to fight it.
Firstly with a little bit of exercise you can help yourself get an easier night's sleep which kills two birds with one stone. Just a brisk walk every day - get off the bus or train one stop early - will be energising enough for your body to fall to sleep naturally at the end of the day.
A good breakfast is also associated with reduced stress levels. Skipping breakfast is just asking for trouble and will actually have a negative effect on weight loss. You need to eat breakfast to fuel your energy resources. This will also manage your Cortisol levels. Minimally processed cereal, like oats that offer a slow release of energy, is especially good at this.
Fish, although not to everyone's liking, is another food that should be added to the diet to reduce stress and therefore help weight loss. Oily fish such as salmon, mackerel and sardines are particularly high in Omega 3 which is great for your diet plan.
Finally, learn to accept stress and use it. In other words make stress work for you. We all need a little stress to keep us on our toes and in this day and age it is everywhere. The trick is to put things into perspective and ask yourself "Are things really that bad?". There are sick children and sadness across the world and often we let every day things stress us out needlessly. Remember, balancing your efforts by combating stress and eating a healthy diet could just be the miracle weight loss plan you've been looking for.
In the modern world we're often under stress which takes many forms: money worries, issues at work, family problems and much more. But stress is not just a mental reaction it creates physical conditions. When placed under stress our bodies produce adrenaline and also a hormone called Cortisol. This hormone is responsible for pumping energy in the form of sugar into the body to fuel the adrenalin rush or the 'fight or flight' response. This response is an adaptive natural bodily function designed in the past to help keep us alive and reactive to things going on in the world.
Unfortunately when the body is under constant stress a negative by-product is created if we don't use the energy generated. With nowhere to go the extra blood sugar that is released settles around the stomach to be used later. As fat.
So, because of the semi-permanent state of stress many people inhabit these days they are keeping or gaining weight without even realising it. Of course, there are other factors to weight gain, but unrelieved stress is one that very few people talk about. Stress however needs to be controlled and fought against just as an unhealthy diet needs to be. It may be the one thing stopping you from losing the pounds you so desperately want to.
Stress and anxiety are in fact double edged swords. Not only does stress produce the excess blood sugars that turn to fat and can lead to the development of diabetes but it also encourages us to use food as a comfort tool. Under stress we may tuck into chocolate or fast food for that instant hit that is the culinary equivalent of a warm hug from a loved one.
Eating foods that are bad for you when you are stressed does not mean you are weak minded. You are just following your biological programming. Tests on rats have shown that under stress organisms naturally engage in pleasure seeking behaviour. In particular consuming high calorie food.
Other tests have shown that men who only manage to get four hours sleep a night have on average a thirty seven percent higher level of Cortisol (the stress hormone that is responsible for energy production in the form of sugars) than those who get a full eight hours. And what is one of the biggest reasons for lack of sleep?
Stress!
On top of that it is imperative to get a good night's sleep when trying to shed the pounds because a deep sleep leads to higher secretions of a natural occurring weight-loss assistant called Human Growth Hormone. This protects muscle mass and it is muscle that helps to maintain a steady burning metabolism. We're not talking bodybuilder type muscle here either. Just the natural kind we all have.
Of course if you are already stressed the chances are you are not getting enough sleep already and so are caught in a vicious cycle that is affecting your weight loss. Going to your doctor to ask about prescription sleeping tablets is one option, but should be used alongside a healthy lifestyle not in place of one. Fortunately, despite stress being the silent diet killer, there are some easy ways to fight it.
Firstly with a little bit of exercise you can help yourself get an easier night's sleep which kills two birds with one stone. Just a brisk walk every day - get off the bus or train one stop early - will be energising enough for your body to fall to sleep naturally at the end of the day.
A good breakfast is also associated with reduced stress levels. Skipping breakfast is just asking for trouble and will actually have a negative effect on weight loss. You need to eat breakfast to fuel your energy resources. This will also manage your Cortisol levels. Minimally processed cereal, like oats that offer a slow release of energy, is especially good at this.
Fish, although not to everyone's liking, is another food that should be added to the diet to reduce stress and therefore help weight loss. Oily fish such as salmon, mackerel and sardines are particularly high in Omega 3 which is great for your diet plan.
Finally, learn to accept stress and use it. In other words make stress work for you. We all need a little stress to keep us on our toes and in this day and age it is everywhere. The trick is to put things into perspective and ask yourself "Are things really that bad?". There are sick children and sadness across the world and often we let every day things stress us out needlessly. Remember, balancing your efforts by combating stress and eating a healthy diet could just be the miracle weight loss plan you've been looking for.
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