We know that we will gain weight, if we consume more calories than what we burn. When we want to maintain a healthy weight we must eat foods with high nutritional level and low calories. This is the ABCs of a weight reduction and maintenance plan. But, sometimes, despite eating a good diet, stress does not allow us to lose weight.
Stress is the body's response to the pressures or challenges we face daily.
When we are under stress a mixture of hormonal and psychological factors is generated and this can contribute to weight gain. When we are in a stressful situation our body generates a hormone called cortisol which is also known as the "stress hormone." In addition to cortisol, other hormones such as epinephrine and norepinephrine are part of the "fight or flight" response to stressful situations. But, once the stressful situation passes, epinephrine and norepinephrine levels return to normal while cortisol levels may remain elevated longer. (What's more, when stress levels are chronic, cortisol levels can remain consistently elevated.)
Cortisol is necessary for energy loading and stimulating fat metabolism. It also helps in quickly getting energy from carbohydrates by stimulating the release of insulin and maintaining blood sugar levels. The result of this whole process is increased appetite. Therefore, when we are under chronic stress or poorly managed, elevated cortisol levels stimulate appetite and lead us to gain weight or have difficulty losing unwanted pounds.
There are two main types of stress:(1)
Acute stress. This is short-term stress that goes away quickly. You can feel it when you press the brakes, fight with your partner or ski on a slope. This helps you control dangerous situations. It also happens when you do something new or exciting. All people feel acute stress at one time or another.
Chronic stress. This is stress that lasts for an extended period of time. One can have chronic stress with money problems, an unhappy marriage, or challenges at work. Any type of stress that continues for weeks or months is chronic stress. One can get so used to chronic stress that one doesn't realize it's a problem. If you don't find ways to manage stress, it could cause health problems.
Tips to followed when you want to lose weight
Eat a diet of healthy foods like fresh fruits and vegetables, low-fat foods, lean protein, nuts, and whole grains.
Control calories.
If you weigh 150 pounds to lose weight you need to consume 1,200 calories.
If you weigh 151-200 pounds to lose weight you need to consume 1,500 calories
If you weigh 201-250 pounds and to lose weight you need to consume 1,800 calories
If you weigh +251 pounds to lose weight you need to consume 2,100 calories
Stay physically active with activities such as walking, running, playing a sport, zumba, or running
Manage stress with a good diet, exercising, having fun, rest and use nutritional or herbal supplements that help manage stress such as Stress Relief Complex, this formula contains:
L-Theanine, this is a well-known amino acid because it helps reduce stress and feel more relaxed (2)
Ashwagandha is an adaptogen herb that studies have shown to help reduce stress (3)
Beta Sitosterol is a plant sterol that has been shown to help reduce the increase in cortisol (4)
L-Tyrosine is an amino acid used by the body to create the neurotransmitter norepinephrine and has been shown to prevent a decline in cognitive function in response to physical stress (5).
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(2) Kimura K, Ozeki M, Juneja LR, Ohira H. L-Theanine reduces psychological and physiological stress responses. Biol Psychol. 2007 Jan;74(1):39-45. PMID: 16930802
(3) Auddy, Biswajit, et al. A standardized Withania somnifera extract significantly reduces stress-related parameters in chronically stressed humans: a double-blind, randomized, placebo-controlled study. J Am Nutraceutical Assoc 11.1 (2008): 43-49.