Stress and Your Weight

Does stress lead to belly fat? We’ve all heard the commercials, but can stress really lead to weight gain? The answer is yes!  I wrote this post in response to a question from a CGB reader.

Question from Greg: I am curious to know if there is link between stress and weight gain. I’ve been under quite a bit of stress in the past year due to losing my job. I really don’t feel that I’ve changed my eating habits that much – although I am probably not exercising quite as much as I was. Why have I gained 8 pounds? Could it be from stress?

Answer from Martha: So sorry to hear about your job situation. These are tough times for many of us and so your question regarding stress is quite timely. You are correct in your assumption that stress can lead to weight gain. This weight gain can occur for several reasons.

1. Behavioral factors. When we are stressed, preparing healthy meals is often not a priority and we may end up making not-so-healthy food choices. These foods tend to be higher in fat and calories. Some people also increase their alcohol intake. Alcohol provides empty calories, decreases willpower to watch what you eat, increases cravings for junk food the next day and can exacerbate stress or depression.
In addition, when we are stressed we tend to cut back on exercising due to lack of focus, fatigue or it just not being a priority. More calories in and fewer burned off leads to weight gain.  Even something as small as an extra 50 calories consumed a day or 50 fewer calories burned off a day will lead to a 5 pound weight gain a year!

2. Emotional factors. Many people eat in response to stress even when they aren’t hungry. We  may have more cravings for fat or carbs (more on this at a later post).Pay special attention to emotional eating.

3. Physiological factors. The body produces more cortisol when under stress. Cortisol signals the body to produce neuropeptide Y (NPY) and its receptors in the abdominal area. This  leads to growth of abdominal fat. It has been noted that even lean people can grow a bit of a “pot belly” when under chronic stress. In addition to being unsightly, abdominal fat can increase risk of heart disease and diabetes.

Greg, I would recommend that you keep a food record for a week or so to make sure your diet is on track. In addition, make a point to increase your exercise. Not only will it burn calories and speed your metabolism, but it is a great stress reliever.

Stay tuned for my newsletter on Dietary Tips to Deal with Stress coming out in the next week or so.

BTW – those pills that claim to reduce cortisol levels and belly fat don’t work … save your money!

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MEET MARTHA

I especially love problem-solving, whether it’s helping women defeat issues plaguing them for years, helping a busy executive find practical ways to get heart healthy, or providing tips to help you reverse diabetes. That’s why I’m on a constant quest to expand my knowledge by staying on top of the latest research.

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