How being stressed can cause belly fat
A dietitian explains the link between stress and weight gain or loss, including the impact on our hormones, plus top tips to help manage your stress levels
We all respond to stress differently – some people lose their appetite completely, while others crave particular foods or just feel much hungrier than usual. These seemingly simple reactions are caused by a complex set of processes and interactions within the body. We asked dietitian Emer Delaney to explain how stress impacts our hormones, appetite, blood sugar levels and fat accumulation, as well as for tips for staying healthy during stressful times.
What is stress?
Stress is a natural response to the challenges and perceived threats we face in our day-to-day lives. We all experience stress to some degree.
There are many factors that may trigger stress; these include external pressures such as work or family responsibilities, and internal influences including what we eat and how our digestive, immune and nervous systems are working.
If you're feeling overwhelmed, depressed or struggling to cope, help is available – visit the NHS website or speak to your GP.
Discover tools to manage stress eating, the impact talk therapy has on gut health, and get tips on how to lose excess belly fat.
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How does stress affect our hormones?
When in a state of stress, the body triggers a small area at the base of the brain called the hypothalamus, which sends signals to the adrenal glands (on the top of the kidneys) and pituitary glands (in the brain behind the nose).
The main stress hormones are:
Adrenaline
This hormone primes the body for the ‘fight or flight’ response – it does this by increasing blood pressure, heart rate and blood glucose levels. It also redirects blood from non-essential organs, such as the kidneys and skin, to the muscles and brain.
Corticotrophin-releasing hormone (CRH)
This reduces appetite and, in the long-term, triggers the body to release cortisol.
Cortisol
This affects a variety of processes in the body, including our blood sugar levels and metabolism. Read how to lower cortisol.
How does stress affect my appetite?
The impact of stress on your appetite varies, depending on whether it’s short or longer term.
Generally speaking, appetite is reduced in the early stages, because adrenaline causes a breakdown of glycogen and fat. This means your body has adequate fuel for the heart and muscles to work, which is useful in a 'fight or flight' situation. This results in a decreased appetite, as blood is directed away from the digestive system. However, if the stress response is ongoing (such as in cases of long-term daily stress), cortisol levels increase and stimulate your appetite; over time, this may lead to weight gain.
How does stress affect blood sugar levels?
Stress is often a cause of high blood sugar levels; this is a direct result of increased cortisol.
The reason cortisol influences the level of sugar (glucose) in the blood is because it signals the body to break down protein stores in the liver. This process (called gluconeogenesis) creates glucose and, over time, may result in persistent high blood sugar levels. In response, the pancreas works hard to regulate blood glucose levels by producing more of the blood sugar-managing hormone insulin. If this continues over a long period of time, the body may become resistant to insulin – this is linked to type-2 diabetes, gestational diabetes and pre-diabetes.
For more information, check out the NHS website to learn more about hyperglycaemia (high blood sugar), and speak to your GP if you are concerned about your blood sugar levels.
How does stress affect body fat?
Persistently high levels of insulin caused by chronic stress can increase abdominal weight (belly fat) and overall weight. This happens as a result of an interaction that occurs in the body. There are three organs involved – the hypothalamus, pituitary and adrenal glands. We refer to this as the hypothalamic-pituitary-adrenal axis (HPA).
When the HPA is activated by stress, it triggers the release of more cortisol and has been shown to play an important role in body fat accumulation. The result is an increased appetite and a reduced ability to break down food.
Stress can also slow metabolism making it harder to burn fat, especially belly fat, and stress may lower your ability to self-regulate your mood, making it harder to exercise and maintain healthy habits. Those who tend to carry more weight in their upper body, especially as abdominal fat, may find stress has a greater impact on their metabolism.
Tips to manage stress
1. Be more active
You don’t need to be a member of a gym to exercise – brisk walking is a free activity you can introduce to your daily routine. It helps release endorphins, loosen muscles and relax your mind.
2. Try meditation
Meditation can be a useful way to relax and calm down during times of stress. It doesn’t need to be for long periods; just taking a few minutes out of the day to switch off is enough to be beneficial.
Practising mindfulness may have a similar effect – find out how to eat mindfully.
3. Go decaf
If you’re sensitive to caffeine, switching to decaffeinated drinks or herbal teas may help you feel calmer and less jittery. Ingredients such as chamomile and lavender are often said to promote relaxation – try a few different flavours to find a herbal infusion that you enjoy.
Try a cup of lemon & ginger tea, rooibos & pear tea, chamomile tea with honey or fresh mint tea.
Find out how much caffeine you should have.
4. Pay attention to your diet
Make sure you eat regular, nourishing meals and aim for a balanced diet. You might find cooking helps you switch off after a busy day. Try batch-cooking at weekends and stock up the freezer with healthy, home-cooked meals that just need reheating.
Try our favourite healthy batch-cooking recipes.
5. Aim for five
Make sure you get your five-a-day. Remember that canned or frozen fruit and vegetables are as healthy as fresh, so keep these on hand for when you’re cooking.
Discover what counts as one portion of your five-a-day, plus cheap ways to increase your intake of fruit and veg.
Enjoyed this? Now read:
10 diet and lifestyle tips to help manage stress
The benefits of exercise on mental health
What is the best exercise for weight loss?
Top 20 healthy, mood-boosting recipes
What is burnout?
Why stress makes you hungry
Are you TOFI? (That’s thin on the outside, fat on the inside)
How does stress affect your appetite? Share your experiences in the comments below.
This article was last reviewed on 31st May 2024 by Kerry Torrens.
Emer Delaney BSc (Hons), RD has an honours degree in human nutrition and dietetics from the University of Ulster. She has worked as a dietitian in some of London's top teaching hospitals and is currently based in Chelsea.
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
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