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Chronic stress is a well-known culprit behind various health woes, from mental health struggles like depression to physical issues such as digestive problems and cognitive fog. But did you know it can also affect your weight?

According to experts like Lauren Harris-Pincus, M.S., R.D.N., and Lauren Twigge, R.D., chronic stress can disrupt your metabolism and appetite, leading to weight gain and elevated blood sugar levels.

As stress levels rise, so does the hormone cortisol, which influences how the body processes nutrients and regulates hunger. This hormonal imbalance can trigger cravings for calorie-dense comfort foods, potentially leading to a cycle of stress eating and weight gain, particularly around the abdominal area, where visceral fat accumulates.

While the relationship between stress and weight gain is complex and varies among individuals, research suggests a correlation between high stress levels and higher body mass indexes (BMIs) over time. However, the impact of stress on weight status remains somewhat inconclusive, as people respond to stress differently.

Despite the uncertainties, it's clear that stress can influence eating behaviors, often steering individuals toward unhealthy food choices. Stress eating, characterized by consuming high-calorie, sugary, or fatty foods to cope with emotions, is a common response to stress but can contribute to excess calorie intake and weight gain.

To combat stress-related weight gain, experts recommend adopting the following lifestyle changes focused on stress management, as per Eating Well:

Ensure your mental well-being

Twigge suggests integrating journaling, confiding in a friend, and practicing meditation into your stress-management regimen. Your perception of stress significantly influences your response to it. These techniques aid in processing emotions and fostering healthier reactions.

Make exercise a priority

Twigge highlights physical activity as a potent stress reliever saying, "Exercise releases endorphins which can directly lower cortisol levels and reduce your drive to overeat."

Strive for 150 minutes of moderate-intensity activity weekly. Starting with activities like walking is excellent and can aid in weight loss as well.

Emphasize essential nutrients

Harris-Pincus advises prioritizing protein and fiber found in plant-based foods to promote stress management through diet.

"Fruit, veggies, legumes and whole grains can help to prevent weight gain as well as reduce cravings and balance blood sugar," Harris-Pincus explained.

Prioritize quality sleep

Harris-Pincus underscores the importance of sufficient, restorative sleep in stress and weight management.

"Our bodies confuse signals for hunger, thirst and fatigue, so when we are sleep-deprived, we often turn to food instead of drinking water or taking a nap," she noted.

Aim for seven to nine hours of sleep nightly. If you consistently fall short, gradually adjust your bedtime by 15 minutes until reaching your target duration.

By implementing these proactive measures, individuals can better manage stress, maintain healthy eating habits, and mitigate the risk of weight gain associated with chronic stress. Remember, consistency is key to establishing sustainable lifestyle habits that support overall well-being in the face of life's inevitable pressures.