Can Stress Really Cause Weight Gain?

Stress multiplies fat cells–and it’s not just due to stress eating either. Even if you don’t reach for a donut to ease life pressures, stress can still make you gain weight. Chronic stress boosts the rate at which your body forms new fat cells, slows metabolism, and sets off sugar cravings. You can blame the hormones cortisol and glucocorticoids which you produce at high levels when you’re stressed.

But the problem isn’t those stressful days and weeks that hit us at random. Instead, it’s the ongoing, chronic stress that packs on pounds. Your body is only built to handle short-term stress, which means you’ll experience negative effects when it lingers.

So if you seem to be doing all the right things to lose weight but can’t seem to drop those pounds, you might want to take a deeper look at your daily stress levels. Here are some facts to know about how stress affects your metabolism and some tips for breaking the stress cycle.

The Stress-Cortisol Link

Cortisol is a stress hormone that your adrenal glands release (along with adrenaline) every time you’re stressed. This might not seem like a big deal, but it triggers the release of glucose into your bloodstream. Why would your body do that? The rise in hormones and increased glucose in your blood gives you the energy you need to evade a dangerous situation. This emergency response is referred to as the fight-or-flight response and was only intended to last a short time.

Once you’re no longer in immediate danger, your adrenaline subsides and cortisol kicks in to replenish your expended energy. And it’s cortisol that plays a major role in weight gain.

Cortisol Triggers Sugar Cravings and Slows Metabolism

As cortisol floods your system with a mission to refuel your body, it sets off sugar cravings. That’s why you want chocolate and ice cream on those high-stress days. But there is more to the story. Cortisol not only makes you crave sugar, but it also makes you more likely to store it as fat, specifically abdominal fat.

But you don’t have to give in to sugar cravings for cortisol to promote weight gain. This pesky stress hormone also slows your metabolism, making any weight loss far more difficult or seemingly impossible. Slower metabolism means that you burn fewer calories each day than you normally would.

The Stress-Glucocorticoids Link

Stressful situations also trigger rises in another, lesser-known stress hormone called glucocorticoids. According to Stanford researchers, glucocorticoids can transform certain cells into new fat cells, leading to weight gain.

But again, this only happens when the hormone remains at consistently high levels. Steep spikes and falls don’t have the same negative impact as chronically elevated hormones.

What Not to Do When You’re Stressed

Consider these unhealthy behaviors next time you’re stressed. While you can still experience stress’s nasty effects, avoiding these reactions can help minimize the fallout.

Stress Eating (or Emotional Eating)

When you’re under pressure and tempted to comfort eat–don’t. Avoid sugary, fatty, and carb-rich foods which are more likely to pack on pounds due to your body’s elevated stress hormones. If you must eat, opt for healthier foods.

Depending on Convenience of Fast Foods

Meal planning is the last thing on your mind when you’re stressed, which means you’re more likely to reach for the first thing you see (or crave). Instead of investing time and energy into meal preparation, you’re more likely to drive to the fast-food place around the corner. Be mindful of these pitfalls and remember that your body is more susceptible to weight gain when you’re stressed.

Skipping Exercise

Your mind and schedule are often overloaded when you’re stressed, which means your exercise routine has dropped off your radar completely. While you probably didn’t intend for days to turn into weeks or months, it’s important that you get back on track and prioritize your physical health.

Getting Less Sleep

Sometimes, this lack of rest is intentional, as your stressed-out mind tries to cram more into the day. But often, it’s stress that keeps you from sleeping even when you’re exhausted. But even this sleep deprivation promotes weight gain by further slowing your metabolism.

Tips for Breaking the Stress and Weight Gain Cycle

There is no magic cure for stress, which is why most of modern society is dragging beneath its weight. But you can learn to recognize the signs, minimize pressures, and adopt management techniques.

Evaluate Your Life

Consider your life and pinpoint major stressors. Determine which ones you can change, which ones you can’t, and where you can compromise. The best solution is to attack stress at the source, if possible. And don’t discount sources of emotional stress, because these can seriously impact your physical health.

Prioritize Exercise

Even though exercise is the first healthy habit to go during periods of high stress, it’s also a serious stress reliever. A regular exercise routine can combat both stress and the accompanying weight gain (not to mention that stubborn belly fat). Find an activity or workout that you have some interest in and begin with obtainable goals.

Prepare for Healthy Eating

While you can’t stop all stress, you can be prepared for the cravings it triggers. Clean out your pantry and restock with it with healthy options like air-popped popcorn, Greek yogurt, nuts, and healthy snacking options. If you must have something sweet, opt for a serving of dark chocolate.

Try Stress Relief Techniques

• Deep breathing
• Listening to relaxing music
• Casual walking
• Journaling
• Prayer or meditation

Combating Stress and Bladder Leaks

Stress hormones, weight gain, and increased blood glucose can increase the intensity or severity of urinary incontinence. So as you seek to minimize sources of stress and manage its effects, you’ll want dependable incontinence products that will protect against leaks while keeping you comfortable.

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