Whether temporary or recurring, stress is not without consequences for the body. In addition to the accompanying symptoms (palpitations, hyperventilation, fatigue, etc.), it can significantly affect weight fluctuations.

Stress and emotional weight

In cases of severe stress, the body's first defensive reaction is the production of large quantities of cortisol. This hormone is secreted to trigger physiological changes that prepare the body to cope with the situation or escape it. It also has the following effects:

• increased storage of sugar and water;
• accumulation of abdominal fat;
• stimulation of appetite.

These three actions lead to weight gain. In people who are overweight, this usually manifests as an increase in waist size.

When faced with stress and negative emotions, it's common to find comfort in food. Many people confuse physiological hunger (the need to eat) with psychological hunger (the desire to eat). This behavior is due in part to an abnormal increase in ghrelin levels, the hormone that stimulates appetite. It is the cause of food cravings.

Food choices often lean toward sugary and fatty foods in stressful situations. These foods are typically rich in tryptophan, a component necessary for the synthesis of the happy hormone (serotonin). This craving can be recurrent and lead to uncontrolled weight gain.

The Link Between Stress and Unintentional Weight Loss

When stress takes over, the desire to eat can disappear in the face of emotional factors. This is especially true in extreme situations. The release of adrenaline, combined with acute nervousness (due to danger or aggression), is all the more anorectic. Simply put, it suppresses appetite.

High cortisol production stimulates the excretion of gastric acid. Metabolism accelerates and calories burn faster, which can lead to weight loss in the absence of regular eating. Stress can also disrupt digestive functions. It manifests itself through stomach aches, bloating, and bowel problems (diarrhea or constipation). These discomforts sometimes discourage the desire to eat. The mobilization of reserves to meet the body's needs thus causes involuntary weight loss.

Stress management to achieve a healthy weight

The effects of stress on the body are random. You can't predict whether you'll lose or gain weight. As long as you follow a diet of any kind, it may prove ineffective due to this particular factor. To get yourself into good physical condition, it's essential to control it. The trick is knowing how to adopt the right reflexes when it occurs.

Stress management requires hormonal balance. To counter the effects of cortisol, serotonin levels need to be increased. To do this, foods like dairy products, bananas, and nuts should be favored, but consumed in moderation. It's also important to contribute to the proper functioning of the digestive flora through fiber (legumes and whole grains). The microbiota interacts with the brain through the release of hormones. Proper hydration is also essential.

In addition to establishing a healthy diet, you need to build good habits:

• get enough sleep and as early as possible;
• practice physical and relaxation exercises;
• organize and plan your days well;
• relax.

By following these guidelines, it will be easier to avoid the harmful effects of stress, in particular its impact on weight.