7 ways stress leads to weight gain

Stress, the under recognized influencer of weight gain. 

I’m not sure there is a person on earth who hasn’t felt extended stress. The unfortunate reality is chronic stress can cause weight gain. Its ability to increase cravings, inflammation, blood sugar, & belly fat.  Not to mention, alter gut bacteria and detail any weight loss efforts by making you more weight loss resistant.  

The key is learning to turn-off stress hormones regardless of what is happening around you.

“We can’t control the stress we are given, but we can control how we react!”

In general, stress is not bad in appropriate doses. Stress hormones rise when threatened and fall after the threat is gone. When the threat continues day after day, the natural rhythm gets altered causing a cascade of problems.

Now, stay with me as I simplify…

Cortisol is the stress hormone secreted when a real or believed threat occurs.

Many know this as the “Fight or Flight” response. Technically, it’s the Sympathetic nervous system, but we will call it SNS to simplify.

SNS directs the body’s automatic response to dangerous or stressful situations.

For example, let’s say you just found out you lost your job. Your body’s response would be:

• blood pressure increases
• blood flow decreases from digestive tract and reproductive organs
• epinephrine & the stress hormone cortisol increases
• blood sugar increases

The Parasympathetic nervous system, or what we will call PNS for short.

PNS is known as “Rest & Digest” and is activated once the stress is gone.  Additionally, after a meal and when we feel pleasure.

To further explain, your boss then explains you will receive a one year severance package.

Your body’s response:

• heart rate & respiration slow
• blood pressure drops
• blood flow is diverted back to the digestive tract & reproductive organs
• stress hormones decrease

The unfortunate reality for many is the multiple stressors and threats on the SNS daily that the PNS is never activated.

The natural rhythm of SNS & PNS hormones are cortisol is high in the morning & tapers in the evening. When this rhythm is broken will power will not save you. The unfortunate result is weight gain.

So how does the SNS lead to weight gain?

First off, stress increases hunger & appetite

Once cortisol is in steady flow the imbalance can send you to the fridge searching for sugar & carbs. This study found a direct correlation between elevated cortisol and cravings for high calorie foods.

I’ve discussed stress in additional posts and videos.  You can find them here and here. 

Second, it increases the rate you store fat

Not only will you crave more sugar & carbs, you will be more efficient at storing fat. In addition to the elevated cortisol, fat stores begin producing cortisol too! A double whammy! Now that occasional treat is more likely to stick around longer…especially around your waist!

Third, stress increases belly fat

Unfortunately, cortisol affects fat distribution making those extra snacks settle around your waist. Those who have higher cortisol levels tend to have more abdominal fat.

Fourth, it reduces your ability to burn fat

Unfortunately, once you are craving and storing fat more efficiently not only do you have to worry about a muffin top but fat accumulation can be increased all over the body. Higher levels of body fat increase inflammation making you more weight loss resistant.

Fifth, inflammation rises

Inflammation has been associated with chronic disease for quite some time.  Yet it has been poorly understood how psychological stress drives inflammation.  A recent study published in 2021 found that psychological stress priming alters inflammatory responses in mice and humans. 

Sixth, gut bacteria are altered

Stress works bidirectionally when it comes to gut bacteria.  Stress can alter gut bacteria and gut bacteria can influence stress levels. 

Another study published in 2020 found stress can reshape the gut bacteria’s composition through stress hormones, inflammation and autonomic alterations.  In turn the gut bacteria release metabolites, toxins and neurohormones that can alter eating behavior and mood.  In fact, some bacterial species may encourage dysregulated eating. 

Lastly, stress raises your blood sugar

Naturally, cortisol increases our blood sugar when in Fight or Flight. This provides fuel needed to escape the stressful event. Unfortunately, Type 2 diabetes risk increases when blood sugar is elevated for long periods of time.

You see, when you’re stressed your body prepares itself by ensuring that enough sugar is readily available.  So, insulin levels fall, glucagon and epinephrine levels rise and more glucose is released from the liver. You have enough people against you in life.  Don’t be against yourself.