Before we dig into this topic, it’s important for us to note that stress isn’t a bad thing. In fact, some stress is considered vital for a happy and healthy life. Stress challenges us to adapt and overcome obstacles by learning new things, and stress motivates us to set and progress toward personal goals. 

On the other hand, too much stress that goes unrelieved can have negative consequences on our health and fitness goals, on top of negatively impacting our emotional health and well-being. I want to share two common ways that unrelieved stress can affect fat loss goals:

HIGH LEVELS OF STRESS CAN LEAD TO EMOTIONAL EATING

When you feel stressed, your body is going to look for ways to deal with that stress and it may do so without you even realizing it is happening.  It does that by seeking out quick fixes that will get some happy chemicals into your brain. 

What is one of the best, quickest, and easiest ways to get happy chemicals to your brain? Good food.

When we eat convenient, hyperpalatable, high-reward foods (think foods that are high in both carbohydrates and fats: packages of cookies, potato chips, ice cream, a bowl of mac and cheese, trail mix, granola) our brains are flooded with dopamine, which is a neurotransmitter that makes our bodies feel less stressed. 

Emotional eating does a fantastic job of relieving stress and there is a reason so many people use emotional eating to cope: it works. 

Something that we regularly tell our clients is that stress eating is a human instinct to boost reward chemicals and to take care of our bodies - it does not mean that you lack discipline, are lazy, or are a morally corrupt and worthless human. It means that your body wants to survive. 

However, when you have fat loss goals, body composition goals, or performance goals, emotional eating can lead to a consumption of excess calories and can therefore negatively impact your health and progress. This setback can lead to more stress, which can contribute to a spiral of emotional eating.

(For a more in-depth overview of stress eating, check out coach Whitney’s fantastic article on Why We Stress Eat)

HIGH LEVELS OF STRESS CAN IMPACT SLEEP QUALITY

Have you ever tried to go to sleep while feeling especially stressed?

It usually doesn’t work out very well. 

High levels of stress impair sleep by prolonging how long it takes to fall asleep. Lying in bed while trying to sleep, yet being unable to sleep, can trigger our body’s stress response system, which elevates our stress hormones, and further disrupts sleep. 

Does this sleep stress spiral sound familiar?

Too little sleep can increase our appetite and leave us feeling less satisfied after meals, which makes it easier for us to overconsume calories because our hunger signals are out of whack. This can also negatively affect fat loss progress, on top of just leaving us feeling more tired, low in energy, and all around not our best.

WHAT CAN WE DO ABOUT THESE STRESS SPIRALS? 

The first step to relieving stress is to do something about it. 

I understand that this suggestion sounds overly simplistic. It’s also much easier said than done when we’re in a stressed-out state. In order to make it easier to do something, create a list of things you like to do that relieve your stress, that way when you’re stressed out, you have a pre-made list of go-to stress relievers.

One of those options - stress eating. That’s literally an option on your stress relief menu. It works and it serves a vital function. When you recognize that, this realization can actually help you view emotional eating in a different light and emotional eating can become something that you have control over, rather than letting it control you. It doesn’t happen overnight, but this mindset change can happen through work and time. 

Other actions that you can put on your stress relief menu are:

• Go for a walk

• Play with a pet

• Take a shower/bath

• Journal

• Meditate

• Do breathing exercises

• Tidy your bedroom/kitchen/bathroom

• Exercise, even if it’s just elevating your heart rate for 5 minutes

• Drink a glass of water and relax (or diet soda, coffee, tea, or another drink that you like. Don’t consume too much caffeine close to bedtime though)

• Look into therapy with a qualified professional

And many other activities that you personally like and could add to your list.

Recognize that stress affects you, recognize that it needs to be relieved in some way, and then take some tangible steps to set yourself up to do something about that stress. I promise it will leave you feeling better.

We believe that the best way to achieve your health and nutrition goals is working with a coach who creates a plan specific to you - your needs, your preferences, and your lifestyle. A sustainable approach to our nutrition is essential to long-term habits and success. For high support coaching and guidance, apply for our 1:1 Nutrition Coaching here.