How To Manage Weight Fluctuations Caused By Stress
If you’ve been feeling a little stressed out (or a lot stressed out!) and you’ve noticed the numbers on the scale going up and down like a yo-yo, you’re not alone.
It’s not uncommon for women, especially after 40, to see their weight fluctuating in response to stress.
So, what can you do about it?
In this blog post, I’ll share why stress might be the core reason for your weight fluctuations and I’ll go through a step-by-step approach to manage it in a way that fits your life.
Let’s dive in!
The Connection Between Weight Fluctuations and Stress
When life throws us a curveball, or even just the daily hustle piles up, our bodies respond by releasing stress hormones like cortisol. While a bit of cortisol here and there is perfectly normal, high levels over long periods can lead to weight changes that are beyond our control.
When cortisol levels spike, several things happen in your body:
Appetite Increase: High cortisol levels make you crave comfort foods (hello, carbs and sugar!) because they provide quick energy that our bodies think we need to “fight” stress.
Fat Storage: Stress also encourages the body to store fat, particularly in the belly area. The body interprets ongoing stress as a sign to stock up on energy, just in case.
Slower Metabolism: Chronic stress can also slow down your metabolism, making it harder to burn calories efficiently.
What does this mean for you? It means that if stress is a constant in your life, weight fluctuations might be a constant too.
But the good news is, by understanding and managing stress better, you can take back some control over these fluctuations.
Step 1: Figure Out Where The Stress Is Coming From
The first step in addressing weight fluctuations due to stress is identifying what’s causing it. Not all stress is the same. There’s temporary stress, like an upcoming work deadline, and then there’s chronic stress, which sticks around day after day. Knowing the difference is key because each type of stress affects your body differently.
Ask yourself these questions to get started:
Are my stressors mostly related to one-off events (e.g., a big project, moving, planning a party)?
Am I constantly dealing with pressures (e.g., caring for a family member, managing a high-stress job) that don’t seem to have an end in sight?
Do I feel stress in certain environments or around certain people?
Once you pinpoint the sources of your stress, it becomes a lot easier to take action.
If it’s temporary stress, you might only need short-term strategies to get through it.
But if it’s chronic stress, you may need to think about longer-term changes to reduce its impact.
Step 2: Accept That Stress Is A Part Of Life
Stress is something we all face, and while we can’t always control it, we can understand how different types affect us.
Recognizing the distinction between chronic stress and temporary stress can help you approach each one more effectively.
Temporary Stress: This type of stress is usually short-lived and often fades once the trigger is resolved. While it can cause a quick rise in cortisol, your body typically recovers once the stressor passes. Think of it like a wave—you feel it intensely, but it eventually goes away. Managing temporary stress often involves short-term coping strategies, like deep breathing, walking, or simply reminding yourself that it’s temporary.
Chronic Stress: This is the stress that stays with you over weeks, months, or even years. Chronic stress, like caregiving, job pressures, or ongoing health issues, tends to keep your cortisol levels elevated for longer, which can lead to those pesky weight fluctuations. Because this type of stress is ongoing, managing it might require deeper lifestyle changes, like setting boundaries, shifting routines, or working on mindset changes to prevent it from taking over.
By accepting that stress will be part of life in both short bursts and longer durations, you can begin to let go of the need to control everything.
Instead, you’re focusing on managing your response, which gives you back a sense of control over both stress and its impact on your weight.
Remember, handling stress isn’t about making it disappear…it’s about learning to handle it in ways that support your well-being.
Step 3: Make Lifestyle Changes To Reduce The Stress
Stress-reducing lifestyle changes can range from little tweaks to more significant adjustments, depending on your personal needs and what works for you.
Here are some ideas for both big and small changes that can help lower your stress levels:
Small Changes:
Start each day with 5 minutes of deep breathing or meditation to set a calm tone.
Keep a gratitude journal, jotting down three things you’re grateful for each day to shift your mindset toward positivity.
Limit caffeine and sugar. Both can cause energy crashes and mood swings, making stress feel even worse.
Get outside for a quick walk, even if it’s only for 10 minutes. Physical activity can reduce cortisol levels and clear your mind.
Big Changes:
Look at your schedule and see where you can cut down on commitments. Over-scheduling can turn manageable stress into chronic stress.
Create a bedtime routine that promotes better sleep. Poor sleep is linked to higher cortisol levels, which makes it harder for your body to handle stress.
Build a support system. Reach out to friends, family, or support groups where you can openly talk about what’s causing you stress. Sharing your feelings can relieve some of the pressure.
Work with an Integrative Nutritionist and Functional Health Expert like me to create a customized plan for stress management, nutrition, and lifestyle adjustments.
By taking steps to create a life that allows for moments of calm and care, you’re setting yourself up to handle stress in a healthier way.
Step 4: Give Yourself Grace and Evaluate Your Progress Along The Way
If you’re working to lower stress levels and bring stability to your weight, remember that it’s a journey. Some days, you’ll feel great and motivated, while others might be tougher. That’s okay!
Here’s where it’s helpful to give yourself grace. Self-compassion can actually help reduce stress – and it encourages you to keep going, even when progress feels slow.
Track Your Wins: Keep a journal or notes on small victories, like how you felt after a week of consistent sleep, eating more balanced meals, or reducing caffeine. These little wins add up and are reminders that your efforts are working.
Adjust As Needed: Maybe you tried deep breathing and it didn’t feel effective. That’s okay – try a different relaxation technique, like stretching or gentle yoga.
Reflect on Progress: Every few weeks, take a step back to evaluate your progress. Ask yourself: Do I feel less stressed? Am I noticing fewer weight fluctuations? Reflecting on what’s working (and what’s not) will help you make adjustments to better manage stress and maintain a balanced weight.
This process may take time, and it’s normal to experience setbacks. But by giving yourself the grace to learn and adapt, you’ll find it easier to stay committed to your wellness goals.
Step 5: Commit to Holistic Health and Wellness
If managing stress and weight fluctuations feels overwhelming, you don’t have to do it alone. Working with a Functional Health Expert like me can provide you with the guidance and support to make sustainable changes.
Here’s how I can help:
Customized Stress Management Plan: Together, we’ll develop a personalized plan that fits your life. This includes identifying your unique stressors, exploring relaxation techniques that resonate with you, and making nutritional adjustments to support your mental and physical well-being.
Lifestyle Modifications: We’ll look at areas in your life where small or large adjustments can make a difference. This could be tweaking your daily routines, adding mindfulness practices, or establishing a bedtime routine for better sleep.
Nutrition and Wellness Guidance: Certain foods can help stabilize blood sugar, which in turn can make it easier to manage stress. By choosing nutrient-dense foods and creating balanced meals, we can support both your body and mind.
Support and Accountability: Change is easier when you have someone cheering you on. I’ll provide you with the encouragement and accountability you need to stick with your stress-reduction and wellness plan.
Committing to a holistic approach is all about working with your body, rather than against it. We’ll find a plan that feels natural and sustainable, helping you to regain balance and feel more in control of your weight and wellness.
Final Thoughts
Stress is a part of life, but it doesn’t have to control your weight or your health. By understanding the connection between stress and weight fluctuations and following these steps to reduce stress, you’ll be taking significant strides toward feeling your best. And remember, you don’t have to do it all on your own.
Together, we’ll work through the ups and downs, creating a lifestyle that supports your wellness journey. Learn more about my weight loss and wellness programs.