Stress Makes You Fat!

 

 

....Well, it can. At least if you don't get a handle on it. Remember the freshman 15? Haha! That's right. I'm probably talking to one out of 3 of you. Only I didn't gain 15 pounds... 25 baby!! Just seemed to creep up on me, and then one day, BAM!! I was putting on my jeans and thought something horrible had happened to them in the laundry, because they wouldn't budge past my hips. What?!!! I was only 6 months into my first year of college. Seriously!? How did this happen?

STRESS!!  Sometimes we adapt quite well to it, taking it in stride; other times, not so much.

Case in point? My freshman year in college. Even though I was excitedly anticipating my "independent woman" status, I didn't realize how difficult leaving home would be. I had envisioned a life with no curfew, kissing cute college boys, and writing my own checks. haha! I didn't really think about the late nights studying, no sleep, no exercise, too much Top Raman, 4 am cinnamon rolls, 18 credit hours, no money, no job, scary roommates, dysfunctional boyfriends, and missing home (go figure). I also didn't plan on gaining a fourth of my body weight in 6 months!! Up to that point in my life, I hadn't ever had a weight issue. Needless to say, this sudden weight gain left me completely stumped. It wasn't until years later that I understood what happened to my body. 

Have you ever heard of the hormone cortisol? 

When the body experiences stress it undergoes a variety of hormonal changes, including the release of adrenaline and cortisol. Cortisol, a hormone from the steroid group glucocorticoids, also known as the "stress hormone," is produced by the adrenal glands, which are located on top of the kidneys. Ideally, cortisol plays a key role in metabolism, helping to determine the body's best energy source--carbohydrate, fat, or protein. It also aids in your body's "fight or flight" response during times of physical or physiological stress. (Ever been in a situation where you get this instant burst of energy? Running a race, saving someone's life, watching a scary movie?) 

Unfortunately, cortisol isn't always so helpful under chronic stress. Now pay attention. This may be why many of you are struggling to lose weight. Even if you're exercising 7 days a week and eating all your fruits and veggies!

High cortisol levels have been shown to reduce testosterone in men and women, which leads to muscle loss. And when you lose muscle, your body's metabolism drops, because muscle burns more calories than fat. Once cortisol is released your appetite increases for unhealthy foods. Then fatigue sets in, which makes it likely you won't be exercising to burn off the junk you just ate. Not only does cortisol affect the number on your scale, it also determines where those extra pounds will find their resting place....Oh, it's everybody's favorite place. Wanna guess? That's right! "An elevation in cortisol levels has been shown to cause fat deposition in the abdominal area. A high amount of fat in the abdominal area has been correlated with cardiovascular disease, heart disease and stroke."

Not too pretty huh? Dang stress!!! Why you gotta be like that? At least you now know right? So here's a quick review of why that weight just won't go "buh bye" and what your body might be experiencing due to chronic stress:
                 
1.     Increased cravings, especially for carbs and fats 

2.     Increased abdominal fat
3.     Increased blood sugar and insulin, which leads to fat

4.     Slower metabolism

5.     Decreased testosterone, which decreases muscle mass

6.     Emotional eating to deal with nervous energy

So, you're probably thinking, now what? What's to be done so I don't keep beating my head against the wall?

Basically you have to free yourself from ALL stress....Just kidding. Being the realist I am, I'm guessing that's setting the bar a tad too high. Am I right? I don't think any of us are exempt from stress. It's part of life. Everyone has some level of it. Some have had lots of practice managing it while others are still learning how to deal. The good news is there are things you can do to ease the tension and find those triggers that get you flustered and out of balance. "By finding the root of your tension, it is easier to gain clarity on how to overcome them."

Here are some ideas to get you started. I believe they all have potential to help you create balance and calm those pesky nerves, so you can finally get those results:

1. Don't obsess over food. Find a meal plan or program that is satisfying and fulfilling.

2. Get enough sleep. People who get less than 6 hours sleep have 50% more cortisol in their systems.

3. Distract yourself. Find healthy distractions to disrupt the stress-eat-stress more cycle.

4. Get regular massages. People who do have lower cortisol levels.

5. Exercise at least 3 to 5 days a week, 20 to 60 minutes depending on goals.

6. Eat a healthy balanced diet – rich in fruits, vegetables, healthy proteins, healthy fats and whole grains – to keep your blood sugar/insulin levels stable.

7. Engage in relaxing activities such as yoga, meditation, deep breathing, watching a funny movie, reading, etc.

8. Avoid too much caffeine, alcohol and nicotine – which can further disrupt blood sugar and insulin levels.

9. Take a high potency multi-vitamin because stress has been shown to deplete important vitamins and minerals including the B-complex, C, Calcium and magnesium.

"The key to lasting weight loss is to find that middle way – the healthy balance – where you are not eating too little and you’re not eating too much. And when you do get off tracking – finding ways to make little adjustments; instead of big overcorrections – until your back where you want to be. This takes patience and practice, but is so worth it!"

 

 Lol! I'm so funny! Clever and sooo true!