Is Stress Affecting Your Weight? How to Manage Your Mindset for Weight Loss

Encyclopedically, health experts agree that the frequency of stress and obesity are rising. In the US, recent studies show that over 1 in 5 adults frequently or always feel lonely, anxious, or depressed. Also, obesity is growing rampant, with two-thirds of all adults in the US qualifying as obese.

As it happens, the fact that these two issues are on the rise at the same time is no coincidence. Health experts have found that excess weight and heightened stress levels immortalize a poisonous cycle, where one encourages the development and progression of the other. This is concerning since the World Health Organization (WHO) notes that obesity-related complications are responsible for nearly three million deaths globally each year. In light of this, it’s critical to comprehend the relationship between stress and weight as well as how to develop a good outlook on weight loss.

Where Weight and Stress Meet

Although stress is primarily internal and weight is physical, they’re incontrovertibly linked, where one’s symptoms manifest in the other. First, stress triggers hormonal changes in the body. Chief among these shifting hormones is cortisol, which regulates the body’s fight-or-flight mode. During this period, the metabolism naturally slows. High cortisol levels also result in slower production of the hormone leptin, which controls feelings of hunger and fullness. Without enough of this, cravings can increase and lead to weight gain. Stress can also demotivate a person from pursuing weight management practices like diet and exercise.

Meanwhile, eating is a self-managing system for many people, even though any relief it brings is temporary and causes further problems down the road. For some people, what makes weight management tricky is that the extra pounds slowly creep up, causing many to underestimate the impact of their weight gain. Still, when you look at the difference between overweight and obese individuals, it’s clear that progressing to obesity carries severe health issues. The extra adipose tissue you gain when obese can spark inflammation and deregulate blood sugar. Over time, this can lead to over 200 serious chronic conditions. A few examples include sleep apnea, Type 2 diabetes, heart disease, cancers, gallstones, and, of course, anxiety and depression. Societal pressures against obesity can also exacerbate depressive thoughts. From here, the two continue to impact each other, as a person gains more weight and feels more depressed.

Ways to Manage Mindset

Obesity isn’t easy to reverse, but having a positive mindset is the first step in the process. Start by making an effort to show yourself more kindness.
We’re our own worst critics, so the next time you find yourself thinking excessively harsh thoughts about yourself, imagine saying these to someone you care about. Instead, surround yourself with a support system that can calm any self-judgment and lift you up. Having this kind of support isn’t only inspiring but also a great opportunity for you to learn first-hand tips that can help you.

Choosing a Weight Loss Strategy That Works for You

There’s no point in following the latest diet or exercise routine if you find it unsustainable. Even if the approach you choose is slower to show results, if it’s something you can maintain, you’re bound to feel more fulfilled. For example, if you’re not too keen on traditional gym classes, perhaps you’re better off with something like walking. Though lower-impact, it’s free, easy to do, and great at helping lower stress, blood pressure, and overall body weight. When you’re doing something you actually enjoy, it’s easier to stay positive and keep going, even when the going gets tough.

Celebrating Small Triumphs

Most people end up overly fixating on their bigger goals. While not losing sight of what you eventually want is important, these large goals do take time to reach. As such, you may feel like this goal is far away and you’re not progressing quickly enough. Naturally, this can lead to feelings of depression. To fight this off, celebrate your small milestones. Doing this helps you recognize the progress you’ve made so you can give yourself credit and see that you’re making gradual changes on the way to unleashing your best life.

Conclusion

Understanding the relationship between stress and obesity and managing them with a positive mindset are key factors in making lasting improvements to your health and well-being.