In today’s busy life, stress is almost an uninvited “companion”. A little pressure sometimes helps us to complete work better, but when stress persists, it becomes a silent burden on both mind and body. Few people expect that the connection between stress and weight is so close. You may have wondered: why is it that the more anxious and tired you are, the harder it is to control your eating, the easier it is to accumulate belly fat, and losing weight becomes more difficult? The answer lies in the impact of the hormone cortisol – the main “culprit” in the vicious cycle of stress and weight gain.
How does cortisol affect the body?
1. Cortisol and sugar cravings
When stressed, the body secretes cortisol. One of the most obvious effects of this hormone is to stimulate cravings, especially for sweets. Sugar provides a quick source of energy, so it’s easy to become the first choice when we’re looking for ways to cope with stress.
However, this excess sugar isn’t used up and is often stored by the body as belly fat, a type of fat that’s difficult to lose and is linked to many dangerous diseases. This explains why people who are often stressed are more likely to accumulate fat around the waist, even if they don’t overeat compared to others.
2. Cortisol and metabolism
Not only does cortisol make you crave food, it also slows down your metabolism. Research from Ohio State University in 2015 showed that women who experienced stress before meals had lower metabolic rates after eating, resulting in fewer calories burned. This means that even if you don’t eat a lot of fat or sugar, losing weight is more difficult when your body is in a state of stress.
The result is a vicious cycle: stress slows down metabolism → the body stores more fat → weight loss becomes more difficult → leading to frustration and… more stress.
What are the negative behaviors caused by stress?
These habits may seem harmless in the short term, but when repeated daily, they contribute to energy imbalance and lead to weight gain.
Specifically, as follows:
- Emotional eating: When tired and stressed, many people turn to food as a way to comfort themselves. This is often associated with high-calorie foods such as ice cream, cakes or fried foods.
- Favoring fast food: When we lack time and energy, we tend to choose quick solutions, even though they are not healthy.
- Less exercise: Busy schedules make it easy to forget about exercise, leading to a sedentary lifestyle.
- Skipping meals: Stress can sometimes cause you to forget to eat or eat quickly, which can lead to overeating at the next meal.
- Less sleep: Lack of sleep not only exacerbates stress, but also slows down your metabolism and reduces hunger control.
All of these factors combine to contribute to accelerated weight gain.
How to break the cycle of stress and weight gain?
The good news is that you can completely escape this spiral with small but persistent changes:
1. Make exercise a priority
When the body moves, the brain will secrete endorphins – the “happy hormone” that has the ability to relieve stress and bring positive feelings. There is no need to push yourself too hard, just walk briskly 20-30 minutes a day, or spend a few minutes doing yoga and stretching movements, you can feel the difference. Regular physical activity not only helps the mind relax, but also supports the process of burning calories and keeping weight stable.
2. Eat healthy but also comforting foods
Stress often makes you want to find foods high in sugar and fat. However, instead of choosing cakes or fried foods, prepare healthy but still satisfying foods. For example, air-popped popcorn, cold Greek yogurt, or a colorful plate of fresh fruit. These options are not only healthy, but also help you maintain a feeling of relaxation, avoiding the state of “eating to soothe emotions”.
3. Practice mindful eating
Eating in a hurry or eating while watching your phone or TV can easily make you eat more than you need. Instead, focus fully on the meal, chew slowly, and savor the flavor of each bite. When you practice mindful eating, you will easily listen to your body’s fullness signals, control the amount of food you eat, and form a healthier relationship with food.
4. Keep a food diary
Writing down what you have eaten during the day sounds simple but is extremely effective. A food diary helps you clearly see your eating habits, identify “traps” that easily lead to overeating, and make timely adjustments. At the same time, this is also a useful tool to remind you to maintain discipline and track your progress in your weight control journey.
5. Drink enough water
Your body sometimes tricks you by sending you hunger signals when you are actually just thirsty. Drinking enough water during the day not only supports your metabolism but also helps you reduce the need for unnecessary snacks. A glass of water, unsweetened herbal tea or diluted lemon water can both relieve stress and keep your body in a balanced state.
In short, breaking the cycle of stress and weight gain is not a matter of “one day”, but a journey of small changes maintained regularly. Just starting with a simple habit like taking a short walk every day, drinking a few more glasses of water, or writing a few lines in your food diary, you have taken a solid step on the path to regaining balance for your body. The important thing is not to focus on perfection, but to persevere little by little. Because it is this persistence that brings long-term results, helping you not only control your weight but also find peace of mind.
