The Link Between Stress and Weight Loss Resistance
As a new year rolls around, many of us who struggle with excess weight will use this fresh start to jump onto a new diet or weight loss program. How many of you do that? And how many times have you done that?
I’ve done it more times than I can count, and unfortunately my results were disappointing. I’d start out all excited and motivated, counting my points or my carbs, hitting the gym and drinking my prescribed amount of water in my 32 ounce Nalgene. But it was never long before I fell off the wagon. A few weeks, a few days, and as the years went by, that happend more and more quickly….like by lunch time on the first day. Good grief!! After so many failed attempts I really just gave up and instead spent the new years beating myself up for my lack of will power and motivation. I mean…I knew what to do. I knew how to eat. I didn’t need another program to tell me that. I knew I needed to exercise. So why wasn’t I doing it?? And honestly, none of the weight loss programs I’d been on ever addressed my lack of motivation without making me feel bad about myself. I really wanted to lose weight. I wanted to take care of my health. I had all the right reasons. Then, as I headed into menopause everything got worse. The weight started piling on faster and on top of that I had ZERO energy and no motivation to do much, especially start a rigorous workout program or diet. I really was at the point of giving up and accepting the fact that I’d be fat for the rest of my life.
Once I finally gave up on the diet and exercise programs my focus shifted. I started to realize that I just wasn’t feeling well. I wasn’t myself. I felt overwhelmed with life SO I started to cut back on activities and commitments. I started learning about mental health in menopause, and I soon realized that I had a BIG BIG problem with stress in my life. I started to see that I was an emotional eater and often ate to give myself a dopamine hit. I also learned that stress is an often overlooked issue when it comes to weight loss. It can cause binge eating, emotional eating and even insulin resistance….all of which I struggled with. Finally the light bulb went off. I wasn’t lazy or destined to be fat forever. I needed to start working on the stressors in my life.
Did you know that stress could be a sneaky saboteur in your weight loss journey?
According to a study published in the Journal of Obesity, women over 40 are more likely to experience weight loss resistance due to increased stress levels. Stress triggers the release of cortisol, often referred to as the "stress hormone," which plays a significant role in fat storage, especially around the abdomen. Hello menopause belly!
On top of that, as our our estrogen and progesteron start to fluctuate and decline, all of our other hormones can be distrupted as well, including cortisol.
Statistics to Ponder: Let's break it down with a few eye-opening statistics:
A study conducted by the American Psychological Association found that 42% of women reported overeating or eating unhealthy foods in response to stress.
The National Institute on Aging highlights that as women age, the body becomes more sensitive to stress, leading to an increased risk of weight gain.
Understanding Cortisol's Role
Now, cortisol isn't inherently evil; in fact, it serves essential functions in the body, such as regulating metabolism and managing overall stress. However, chronic stress can disrupt the delicate balance, causing cortisol levels to spike. Elevated cortisol levels can lead to increased fat storage, particularly in the abdominal region.
Tips to Tackle Stress-Induced Weight Loss Resistance
Prioritize Self-Care: Carve out time for activities that bring you joy and relaxation. Whether it's reading, gardening, or stretching, coloring, reading, puzzles, taking time for yourself can help alleviate stress. You many also need to look at other stressors in your life like relationships, jobs, finances, etc. and see if any of these are causing excess stress, and try to make some positive changes. I actually closed my business, which removed an huge area of stress in my life, and gave me time to work on other areas of my life that I’d always felt too overwhelmed to tackle.
Exercise Wisely: Engage in regular physical activity, but be stay away from excessive high-intensity workouts, as they can contribute to stress. Opt for activities like walking, swimming, resistance training and stretching to keep things in balance.
Mindful Eating: Be aware of your eating habits and choices. Eat to nourish your gut microbiome and balance your blood sugars instead of eating to lose weight. Most of our happy hormones and neurotransmitters are produced in our gut, so a happy gut means a happy brain and mood. Keeping our blood sugar stable will keep insulin resistance at bay and all of our hormones balanced. When you aren’t eating to feed your stress and your blood sugar is balance, you’ll find losing weight much easier.
Sleep Hygiene: Quality sleep is a powerful stress-buster. Aim for 7-9 hours of sleep per night to support overall well-being and weight management.
Targeted Supplements: Magnesium is one of my go-to supplements for lowering my stress. I also started on a protocol of supplements designed to nourish my gut microbiome and improve my mental health. I started by taking a lifestyle assessment quiz which created a personalized protocol of supplements to improve my mental health. This included strain-specific probiotics, and stress reducing herbs that have made a huge impact on my stress resiliance, cortisol levels, and overall hormone balance.
So, if you have been struggling with weight loss resistance, don’t underestimate the impact of stress on your weight loss journey. By understanding the connection between stress and weight loss resistance, you can make informed choices that will impove both your physical and mental well-being.
Find out how you can improve your stress levels and beat weight loss resistance.
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