Studies show a powerful connection between stress and weight gain, mainly through the effects of cortisol, the body’s primary stress hormone. Elevated cortisol levels typically increase cravings for high-calorie foods, slow down metabolism, and even encourage fat storage around the belly. The irony? All those midnight snacks and stress-induced cravings can fuel the very stress we’re trying to relieve.
Understanding this cycle is the first step to breaking it – and finding healthier ways to stress and weight management. This blog will shed light on understanding stress’s impact on weight and 5 stress-relief techniques to support the weight management journey:
How Stress Impacts Weight
Stress and weight are closely related as stress can influence your body’s metabolism, appetite and fat storage mechanism, often leading to weight gain. Here is how stress impacts body weight:
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- Hormonal Response: When under stress, the body releases cortisol or stress hormones. High cortisol increases your appetite, making you crave high-calorie, sugary and fatty foods.
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- Emotional Eating: People usually turn to comfort food, mainly high in sugar and fat, as a coping mechanism, leading to emotional eating. Comfort food offers temporary relief from stress; however, repeated emotional eating leads to significant weight gain over time.
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- Sleep Disturbance: Stressed people usually experience sleep disturbance. For some, stress causes fatigue, which makes the person sleep more than usual. While some people experiencing chronic stress can have insomnia and restless sleep patterns. Not getting enough sleep or good quality sleep can promote weight gain.
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- Low Energy: Stress typically reduces energy levels and even motivation, making it hard to stick to a regular workout regime. It also increases the risk of fatigue and burnout, leading to a more sedentary lifestyle and reduced calorie expenditure, all of which contribute to making weight management challenging.
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- Long-Term Health Implication: Stress triggers blood sugar fluctuations and the accumulation of visceral fat, affecting gut health. In the long term, this can lead to reproductive issues, poor skin health, obesity, metabolic syndrome, diabetes, and cardiovascular diseases. These conditions are more challenging to manage, which can further increase stress levels, creating a cycle.
5 Stress-Relief Techniques to Support Weight Management Journey
Studies have shown women experiencing multiple stressful life events are more vulnerable to stress-induced weight gain than men. To counter this, effective stress management techniques can make a significant difference. Here are 5 simple stress-relief methods to support your weight management journey:
Build a Workout Routine
You saw this coming, right? Yes, getting into a workout routine can dramatically reduce stress levels and support weight management. Elevating your heart rate releases endorphins – those feel-good hormones we all need to boost our mood and reduce stress.
So, whether you prefer hitting the pavement for a brisk walk, diving into the pool for a swim, or stepping into the gym for weight-bearing exercises, building a workout routine is a game-changer.
Incorporate Relaxation Techniques
Daily relaxation techniques are another powerful method to manage stress and support weight control. Deep breathing exercises, yoga, and mindfulness meditation help calm your nervous system and reduce elevated cortisol levels. Mindfulness, especially, is extremely powerful in helping you stay in the present and prevent emotional eating triggered by stress.
On the other hand, yoga can build flexibility in the body, promote muscle relaxation and boost brain function. By dedicating time to relaxation, you not only alleviate stress but also create a balanced approach that supports long-term weight management.
Practise Mindful Eating
Be aware that cravings for sweets and junk food may stem from stress rather than genuine hunger. When a craving hits, take a moment to pause and ask yourself: Are you truly hungry, or is something else triggering this urge? By practising mindful eating, you can tune into your body’s real needs, relax your senses and make healthier choices that support your well-being and weight management goals. Mindful eating also involves:
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- Paying attention to your food.
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- Appreciating its tastes and flavours.
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- Watching the portion size.
Reach Out To Supportive Friends and Family
Reducing stress and managing weight can be daunting, but you don’t have to do it alone. Connecting with supportive friends and family for emotional support can make a significant difference. Conversing with someone you trust about your feelings can relieve stress and give you a fresh perspective.
A support system also keeps you motivated and accountable, whether for healthy eating, sticking to a workout plan, or just taking a break to unwind. You can also reach out to a mental health professional to learn stress management techniques and bring your focus back to your wellness journey.
Set Aside “Me Time” for Self-Care
It’s easy to ignore the importance of carving out time for yourself in the hustle and bustle of everyday life. Setting aside dedicated “me time” allows you to recharge and reconnect with your personal interests, whether it’s reading, drawing or painting, playing your favourite sports, listening to music, gardening, or unwinding in a warm, relaxing bath.
Engaging in genuinely enjoyable activities can relieve stress and anxiety, boost your mood, and enhance your overall well-being. This practice helps reduce feelings of burnout and keeps stress levels in check, making it easier to approach other aspects of life, like weight management, with a clear and positive mindset.
Get a Good Night’s Sleep
Prioritising 7-9 hours of quality sleep each night is one of the most powerful ways to support both mental and physical health, especially when it comes to stress reduction and weight management. Inadequate sleep increases stress hormones like cortisol, which can lead to increased cravings, overeating, and challenges in weight management.
Quality sleep also balances hunger-regulating hormones like ghrelin and leptin, vital in how full or hungry you feel. To achieve quality sleep, you can create a relaxing bedtime routine, follow a consistent sleep schedule, and limit caffeine and sugar intake and screen time before bed. Remember, quality sleep isn’t a luxury; it’s a crucial component of your overall wellness journey.
Get In Touch With WellAura Experts
If you’re struggling with stress and its impact on weight management, WellAura’s team of experts is ready to guide you. Here’s how WellAura can help you achieve your weight management goals:
Customised Stress-Relief Plans
WellAura experts work with you to understand the specific factors contributing to your stress, helping you recognise patterns and triggers. From mindfulness practices to breathing exercises, we tailor stress-relief techniques to fit your lifestyle so you can manage stress effectively.
Holistic Wellness Support
Our team evaluates your health holistically, covering physical, mental, and emotional aspects to create a well-rounded plan. WellAura professionals help you incorporate manageable lifestyle changes that support both stress reduction and weight management.
Counselling for Stress and Weight Management
WellAura’s nutrition experts create meal plans that balance stress-reducing nutrients and promote steady energy levels. We teach mindful eating techniques to help you avoid stress-induced cravings and make healthier food choices.
Sleep and Relaxation Coaching
Our experts provide tips and practices to improve sleep quality, a significant factor in managing stress and weight. Learn progressive muscle relaxation and guided visualisation, which help lower cortisol levels and improve overall well-being.
Physical Activity Guidance
WellAura’s wellness team can recommend physical activities that suit your preferences and help manage stress effectively. Instead of quick fixes, we encourage exercise routines that are enjoyable and sustainable, supporting long-term weight management.
Ongoing Support
WellAura offers follow-ups and check-ins to monitor your progress, adjust strategies, and ensure you’re on track. Our experts encourage you to stay committed, reduce stress, and reach your weight management goals.
Reach out to WellAura and gain access to dedicated professionals to help you reduce stress, build healthier habits, and improve your overall well-being.
FAQ's
How does stress impact weight management?
Stress triggers the release of cortisol, which can increase cravings for high-calorie foods, slow metabolism, and encourage fat storage, especially around the abdomen. Prolonged stress can also disrupt sleep and lead to emotional eating, making weight management more challenging.
What are some quick stress-relief techniques to curb emotional eating?
Quick techniques include deep breathing exercises, a short walk to clear your mind, and practising mindfulness by pausing and assessing if you’re starving. These small actions help interrupt the urge to eat when stress hits.
Are there specific foods that help manage stress and weight?
Yes, foods rich in omega-3 fatty acids (like salmon), magnesium (like leafy greens), and complex carbs (like oats) can help reduce stress levels. These foods support a balanced mood, sustained energy, and fewer cravings.
How can WellAura experts help me manage stress and weight?
WellAura offers personalised support through tailored stress-relief techniques, nutritional counselling, and lifestyle adjustments that address your unique weight management challenges. Our experts provide guidance, encouragement, and accountability to help you achieve sustainable results.
