Is 'Excessive Stress Loading' hindering your weight loss?

What is "Stress" and how does it affect your body?

Stress refers to the body's response to any demand or challenge, whether it's physical, emotional, or psychological. It is a natural reaction that can be triggered by various factors, such as work pressure, relationship issues, financial difficulties, or traumatic events; even your training program or intense run that you did this morning. 

When a person experiences stress, their body undergoes a series of physiological and psychological changes known as the stress response or "fight-or-flight" response, producing the hormone, cortisol, known as the "stress hormone". This response is an evolutionary mechanism that prepares the body to confront or escape from perceived threats and adapts the body to be better prepared for this, next time.

But what happens when we sit in this state for too long? Well, we can experience excessive stress loading, which can be 'acute' (short term), or chronic (long-term), potentially leading to further disease and illness. 

So, what's "Excessive Stress"? 

As a society, we've grown to become more busier and highly-stimulated on a daily basis as daily demands increase (e.g. increased cost of living, longer work hours) and your environment becomes more saturated with stimuli (e.g. screen use, social media, TV subscriptions, after-hours Zoom sessions). 

Without regulation of how much stress vs. how much recovery (or intentional down or rest time) you experience daily; we can often sit in states of excessive stress from different areas of your life, compressing your brain's capacity to function, leading to overwhelm. 

For example: 
Imagine you have a lot of work on your plate - deadlines are approaching and you're worried about not being able to complete everything on time. This situation can trigger stress. You can then also be going through relationship problems, and participating in 3-4 x high intensity training sessions per week. All of these things this create a physiological stress response (cortisol production) and simultaneously fill your stress bucket into overflow (excessive stress). 

Symptoms of 'Excessive Stress' & what does it feel like? 
If you're unable to alleviate stress by reducing said stress loaders/stimuli or participating in daily recovery practices to balance it; the state of excessive stress can take a physiological & psychological toll. Some presentations in include:

1. Feeling overwhelmed: You may feel like there's too much going on and struggle to cope with the demands and responsibilities in your life.

2. Anxiety and worry: Excessive stress can lead to persistent feelings of anxiety, excessive worrying, and a sense of unease or restlessness.

3. Difficulty concentrating: Stress can make it challenging to focus on tasks, leading to decreased productivity and making it harder to think clearly.

4. Emotional changes: You might experience frequent mood swings, irritability, frustration, or a sense of being on edge.

5. Physical symptoms: Excessive stress can manifest physically, such as headaches, muscle tension, stomachaches, fatigue, or changes in appetite.

6. Sleep disturbances: Stress can disrupt your sleep patterns, leading to difficulties falling asleep, staying asleep, or experiencing restful sleep.

7. Loss of enjoyment: Excessive stress can diminish your ability to experience pleasure or engage in activities you usually find enjoyable.

8. Social withdrawal: You might isolate yourself from social interactions, preferring to be alone rather than engaging with others.

How does Stress work against fat loss and weight management? 

Cortisol is a hormone that is released by the body in response to stress, and it plays an important role in regulating metabolism and energy balance. 

Excessive stress and cortisol can prevent weight loss in several ways:

1. Increased Appetite: Cortisol, which is a hormone produced by the adrenal glands, can increase appetite and cravings for high-calorie foods. This can lead to overeating and weight gain.
   
   
2. Fat Storage: Cortisol can also promote fat storage, particularly in the abdominal area. This is because cortisol signals the body to release glucose into the bloodstream, which can be stored as fat if not used for energy.
   
   
3. Slowed Metabolism: Chronic stress and high cortisol levels can slow down the body's metabolism, making it harder to lose weight. This is because the body is in a constant state of "fight or flight" mode, which prioritises energy conservation over energy expenditure.
   
   
4. Insulin Resistance: Chronic stress can also lead to insulin resistance, which can make it harder for the body to use glucose for energy. This can cause blood sugar levels to rise, leading to weight gain and other health problems.
   
   
5. Poor Sleep: Stress can disrupt sleep patterns, which can also contribute to weight gain. Lack of sleep can lead to hormonal imbalances and increased appetite, making it harder to maintain a healthy weight.
   
   
6. Reactive Behaviours & Binge Eating: It's common for people who experience frequently high states of stress to be "highly reactive" in their daily lives, leading to further issues and stress loading; and in some cases, resorting to Binge Eating or Binge Drinking to temporarily alleviate this feeling or irritability or in pursuit of briefly feeling calm or distracted by the food/drink we consume. 

But what about a calorie deficit? 
All weight loss efforts require a calorie deficit, so even in peak stress, you can lose weight in a consistent deficit. However, the ability to achieve that deficit or maintain that weight loss, will be particularly hard and often, unsustainable. 

Strategies to manage your stress: 
To prevent the negative effects of stress on weight loss, it is important to manage stress levels through activities such as light daily movement, meditation, breath work, walking and other relaxation techniques which evoke the parasympathetic nervous system (your "rest and digest" side of your nervous system). 

Need more help? 
For some people, getting stress under control can be really challenging, which is why it's major component of my coaching program for my clients who need it. 
Paired with a tailored, simplified nourishing diet and sleep management strategies, it is possible to get back a healthy state that will enable weight loss in the future. 

Dietitian Coach Emma