Strategies to combat stress-related weight gain

from the desk of Susan Cutshaw, M.S. Nutritionist

Stress can contribute to sleep problems, headaches, muscle tension, digestive issues, and depression. Recent research indicates it may negatively impact metabolism as well. Cynthia Sass, MPH, RD emphasizes the already existing connection between stress and weight gain due to the increased levels of the hormone cortisol. Cortisol has been shown to stimulate appetite, enhancing the desire to consume "junk" food thus contributing to excessive weight. A recent study done at Ohio State University shows that stress may cause the body to burn fewer calories.

The researchers asked 58 women about their stress in the past 24 hours. They were then fed a 930 calorie meal with 60 grams of fat. Metabolic rates and blood samples were measured seven hours after the meal. The women who reported the most stress burned the least amount of fat and had increased levels of the hormone insulin which also contributes to fat storage. All in all they burned 104 calories fewer calories. That equates to roughly 11 pounds per year!

Strategies

Choosing Fats

If stress causes the body to burn less of the fat consumed, then reducing fat intake overall makes sense. But remember that healthy fats such as those found in avocados and olive oil, are important for satiety and are necessary for over health and well being. According to the American Heart Association, fat intake should compromise 25-35 % of total caloric intake with saturated fat limited to 5 - 6 %. For a 2000 caloric intake per day, that equates to saturated fats making up less than 15 grams or 140 calories.

Meal Portions

If burning less calories after a meal due to stress may be contributing to excess weight, then dividing up the calories per meal will still provide the same amount of food but with different caloric intake. For example instead of having a half cup of veggies with a cup of brown rice, modify that to one cup of veggies and a half cup of the brown rice. That can shave off approximately 65 - 70 calories. Changing one cup of quinoa to a half cup and mixing with a half cup of spinach or kale reduces the caloric intake of that meal by approximately 100 calories!

Metabolic Enhancers

Although consuming certain foods may not have a huge impact on metabolism, foods like hot peppers, have been shown to have an impact on increasing metabolism . A Purdue University randomized crossover study tracked daily consumption of pepper intake of 25 adults for six weeks. Half of the participants typically consumed no pepper at all while the other half enjoyed spicy foods. The intakes ranged from no pepper to a standardized amount (about a 1/2 teaspoon of cayenne). Both groups burned more calories when they consumed cayenne and the group who did not prefer spicy foods also experienced reduced feelings of hunger plus cravings for junk foods.

Post-meal walks

A recent study by researchers at the George Washington University School found that even a 15 - minute moderate-intensity walk after a meal may help reduce blood sugar up to three hours. The researchers also found that three 15 minute walks after meals were as effective as one 45 minute walk at reducing blood sugar over a 24 hour period. If the 15 minute is too long how about getting up every hour for a 5 or 10 minute walk? Even that small amount can boost metabolism and may help reduce some stress!

References

http://www.eatright.org/ 

http://www.biologicalpsychiatryjournal.com/article/S0006-3223(14)00385-0/abstract 

http://www.purdue.edu/newsroom/research/2011/110425MattesPepper.html 

http://www.heart.org/HEARTORG/ 

http://abcnews.go.com/Health/Wellness/ways-boost-metabolism-now/story?id=24693412 

http://news.osu.edu/news/2014/07/14/weighty-issue-stress-and-high-fat-meals-combine-to-slow-metabolism-in-women/ 

http://gwtoday.gwu.edu/prevent-diabetes-walk-after-meals