Understanding the profound impact of stress on your body is key to achieving holistic health. When we're stressed or anxious, our bodies release two hormones called cortisol and adrenaline. These hormones provide an evolutionary advantage, allowing us to react to challenging situations by increasing alertness and quickening our heartbeat1. However, prolonged exposure to stress can lead to a range of physical and mental symptoms, affecting your overall health. Together, let’s explore these symptoms below to understand how they can impact our weight loss journey:
The Hormonal Impact of Stress
When stress becomes a constant companion, your body increases the release of cortisol and adrenaline regularly, potentially impacting your overall well-being and weight loss journey2. These hormones, while essential in short bursts for navigating challenging situations, can contribute to symptoms such as problems sleeping, persistent fatigue, headaches, chest pains, indigestion, and heartburn. It also increases your appetite, slowing your metabolism and increasing insulin resistance leading to more stored body fat to cope with stressful situations3.
This may affect your weight-loss journey in the following ways:
1. Reduced Sleep:
Research has shown that poor sleep quality can dysregulate the appetite control system which can alter our metabolic rate, with a negative impact on weight maintenance or weight loss interventions. There has also been research to show that inadequate sleep links to elevated energy intake, driven by increased saturated fat consumption, leading to weight gain and higher BMI. It correlates with poor eating habits, including more meals, snacks, night-time eating, and a preference for high-energy, low-nutrient foods like fast food, sugar, and fats4.
2. Persistent Fatigue:
Fatigue can affect our decision-making, meaning that when we are tired we may not make decisions which are aligned with our weight-loss goals. Additionally, if we are tired, we may not have the motivation to exercise or make meals for ourselves that align with our weight loss journey, but instead turn to sedentary behaviours and comforting, easy food which has higher calories that the food we are aiming to consume. Additionally, it is important to ensure we are consuming a balanced diet which meets all of our nutrition needs and is not causing a restrictive diet in key micronutrients such as iron and vitamin B125.
As well as understanding the physical and mental symptoms of hormones on weight loss, let’s explore the role of particular hormones and how they regulate our weight.
Together, let’s explore the role of each hormone involved in appetite regulation and how this can affect our weight.
1. Leptin:
Often referred to as the "satiety hormone," leptin is produced by fat cells and signals to the brain that we are full. Higher levels of leptin are generally associated with reduced appetite. One of the primary challenges in weight loss is leptin resistance. High levels of body fat can reduce responsiveness to the satiety signals of leptin, causing increased hunger and overeating6.
2. Ghrelin:
Known as the "hunger hormone," ghrelin is produced in the stomach and stimulates appetite. It increases before meals and decreases after eating, making it a key player in weight loss efforts6.
3. Insulin:
Produced by the pancreas, insulin plays a central role in regulating blood sugar levels and influencing fat storage in the body. Insulin resistance is often associated with obesity therefore improving insulin sensitivity through dietary modifications and exercise can be key to weight loss success.
4. Cortisol:
Commonly referred to as our stress hormone, cortisol is produced by the adrenal glands. Too much cortisol may lead to an increase in fat storage, especially around the abdominal area, when levels are chronically elevated. Chronic stress causes elevated cortisol levels, promoting fat storage particularly around the abdominal area. Stress management techniques like meditation and exercise can help mitigate this effect as explained below3.
5. Thyroid Hormones:
Specifically named T3 and T4, our thyroid hormones play a crucial role in regulating metabolism. An underactive thyroid (hypothyroidism) can slow down metabolism and make weight loss more challenging. If you suspect thyroid issues are hindering your weight loss, consult with a healthcare.
Weight loss is a multifaceted journey, and understanding the role of hormones is just one piece of the puzzle. It's important to remember that individual responses to hormonal changes can vary greatly, but understanding this connection allows us to make informed decisions and embark on a sustainable path to achieving and maintaining a healthy weight.
Physical Impact of Stress:
Stress can manifest in various ways, and your body might respond with various symptoms. These symptoms, as listed below, may impact our motivation and ability to focus on our weight management journey and lead to unhealthy behaviours, such as avoiding exercise.
Furthermore, stress can cause changes to your appetite. This may mean that you use food as a coping mechanism for stress, leading to overconsumption of food and a negative impact on your weight management journey. Moreover, it may lead to a lack of appetite that later leads to bingeing on food when your hunger returns. Regular, balanced eating is vital for your weight loss journey and a healthy lifestyle.
Mental Impact of Stress
No matter how or when stress hits, it’s a horrible feeling. It can lead to feelings of irritability, anxiety, depression, and difficulties with concentration impacting your overall mental health. Being able to recognise these mental symptoms is key to creating a holistic approach to managing stress8.
Often these symptoms are associated with stress will have an impact on our lifestyle, which may cause us to make unhealthy choices with our diet, exercise, and other habits.
Many people find that In times of stress, they resort to habits like binge eating9, consuming increased amounts of alcohol, skipping meals, staying up late, and avoiding exercise. These lifestyle choices can, in turn, exacerbate both the mental and physical consequences of stress, and affect our weight management journey by causing chaos and uncertainty.
1. Strategies to Manage Stress:
As part of your weight management journey and maintaining a healthy lifestyle, it is important that you’re equipped with strategies to address both the physical and mental aspects of stress to support your overall wellbeing. There are various strategies available to you to effectively manage stress, and we’ve picked a few to share with you:
2. Mindfulness and Meditation:
Centre your thoughts and promote a sense of calm. It may seem hard at first, but meditation allows you to bring yourself back to the present moment in times of stress, which is essential to prevent stress escalation.
Try apps like “Calm” by starting with a 60 second meditation, building on this when you feel ready.
Remember, the key is bringing yourself back to the present moment. No matter how much your mind wanders, bring yourself back and notice your ability to focus on now will increase overtime10.
3. Deep Breathing Exercises:
Practise deep breathing exercises to activate your body's relaxation response. Focus on slow, deep breaths to calm your nervous system and reduce stress levels11. Deep breathing gives us focus, taking us away from the present stress and letting us focus on our breathing which helps to ground us.
Why not try box breathing? This method asks you to breathe in for 4 seconds, to hold for 4 seconds, to breathe out for 4 seconds, and hold for a final 4 seconds.
4. Physical Activity:
Physical activity may seem out of reach at the start of your weight management journey. We often see physical activity as something extremely intense, however finding something you enjoy and makes you feel good is essential!
By incorporating regular physical activity into your routine, you will not only enhance your weight management journey, but you will enhance your overall wellbeing too!. Exercise is not only beneficial for your physical health but also acts as a natural stress reliever, releasing endorphins that improve mood. For more information revisit week 3 when we shared healthy exercise ideas.
5. Set Boundaries:
If you are finding a situation stressful, or it isn’t something that aligns with your goals, know that it is okay to say “no”!
Learning to say no when necessary and setting clear boundaries to prevent overcommitting is not only helpful to reduce stress, but it will help you to realise your self-worth. By prioritising self-care and allocating time for activities that bring you joy and relaxation, your stress levels will reduce and you will give yourself time to focus on what’s important for you.
With that in mind, make sure that you are enjoying yourself. Whilst your weight management journey is important, make sure to stay connected to those that you love and find healthy and sustainable ways to remain integrated in your day to day life.
6. Social Interactions:
In order to stay connected to your friends and family, talk to friends, family, or join a group to discuss your goals with your weight management journey. Social connections can provide emotional support and these valuable perspectives can help you to cope with stress, especially if you are feeling low or demotivated around your journey.
Activity: Journalling
Download our Stress Management worksheet to offload your concerns and put actions into place to navigate and manage your stress.
Remember, stress management is a personal journey, and different strategies work for different individuals. It’s a good idea to experiment with various techniques to discover what best suits your needs and fits into your lifestyle. Building a repertoire of stress management tools can empower you to navigate life's challenges with resilience and balance.
* If you are experiencing chest pain or high blood pressure or you’re concerned about them or feel you have more severe stress then you should consult with one of our clinical team.
References:
Embarking on an exercise journey is not just about shedding pounds; it's a holistic approach to well-being. The benefits to our physical and mental health are vast, but how do we know what is enough exercise and where do we even start? In this blog, we’ll outline the benefits of physical activity, and how you can begin to include it in your life for a healthier, happier you.
Why is Physical Activity Important?1
Regular physical activity provides immediate and long-term health benefits. These may include:
How Much Physical Activity Do I Need?1
The exact amount of physical activity needed to maintain a healthy weight varies greatly from person to person as it is dependent on so many factors.
It is recommended that to maintain your weight you should aim to work your way up to 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity aerobic activity each week. This could be brisk walking 30 minutes a day, 5 days a week, or you could try swimming laps for 25 minutes, 3 times a week, for a more vigorous form of exercise. However, this is a recommendation, and it’s important to adapt this to what feels right for you.
In order to lose weight, you may need to do more physical activity. Through the development of a balanced lifestyle, you should look to include exercise and maintain a healthy diet which promotes positive changes and leaves you feeling satisfied.
What Do Moderate- and Vigorous Intensity Mean?1
Moderate intensity refers to exercise which causes an increase in breathing and heart rate, however you can maintain a conversation. This might include:
Taking it up a level, vigorous intensity refers to exercise which causes a substantial increase to your heart and breathing rate, making conversation difficult. This may include:
Activity: Starting to Exercise for the First Time
Download our How to Start Exercise Worksheet to set yourself up for exercise achievement through planning and understanding what will work for you the best!
Remember, physical activity is about more than just losing weight and burning calories, it’s about making exercise a sustainable part of your lifestyle. Exercise should be something that you enjoy and leaves you feeling good. If dancing around the house or kicking around a football with your kids is what brings you joy, then get yourself involved! As part of your weight loss journey it’s important to reflect on the new activities you can engage in, rather than just focusing on the number on the scale.
Welcome to Week 3 of the SheMed Weight Management Programme. This week, we are going to explore how to develop a healthy relationship with exercise. There is so much chatter about how good exercise can be, but often we don’t get down to the nitty gritty of why physical activity can have such a profound impact on weight management, as well as improving your health and wellbeing.
There are so many benefits surrounding exercise, and keeping these in mind will help you to stay motivated even on the most sluggish day. Let’s explore them together…
When you engage in physical activity, your body expends energy, leading to calorie burn. Regular exercise can increase your metabolic rate, meaning you'll burn more calories even when at rest. This makes it easier to create a calorie deficit, a fundamental aspect of weight loss.
Losing weight isn't just about shedding pounds; it's about losing fat while preserving muscle. Exercise helps in achieving this balance. Strength training, in particular, aids in building and maintaining lean muscle mass, which can contribute to a higher resting metabolic rate1.
Exercise has a remarkable way of regulating hunger hormones. After a good workout, endorphins will be flowing and this will motivate you to sustain healthy habits and eat in a way that compliments the hard work you have put in through exercising2.
Stress and emotional eating are common culprits for weight gain. Exercise is a natural stress-buster, releasing endorphins that improve your mood and reduce stress levels. When you feel better mentally, you're less likely to turn to comfort foods2.
Exercise improves your body's ability to use insulin effectively, helping to keep blood sugar levels stable. This can reduce the risk of insulin resistance and type 2 diabetes, both of which can make weight management more challenging3.
Contrary to what you might think, exercise doesn't deplete your energy; it replenishes it. Regular physical activity increases your cardiovascular fitness, making daily tasks feel less exhausting. This, in turn, encourages you to stay active and maintain a healthy weight1.
Many diets lead to short-term weight loss, but maintaining that loss can be challenging. Exercise plays a vital role in keeping the weight off by helping you build sustainable habits and preventing the dreaded yo-yo effect.
Quality sleep is crucial for weight management. Exercise can improve sleep patterns, ensuring that you get the rest you need for optimal health and weight control.
Exercise is often the catalyst for positive lifestyle changes and you may find yourself naturally making healthier choices in other aspects of your life, including nutrition. Exercise can also improve cardiovascular health, which is especially important for people with diabetes as they are at a higher risk of heart disease and stroke3. Regular physical activity can help lower blood pressure, improve cholesterol levels, and reduce the risk of cardiovascular complications5.
Seeing progress in your fitness journey can be incredibly motivating. The sense of accomplishment and increased self-esteem can spill over into other areas of your life, helping you stay committed to your weight management goals.
Incorporating regular exercise into your life is a powerful tool for weight management6. Remember, it's not just about the numbers on the scale; it's about feeling healthier, more energetic, and confident in your own skin. Exercise shouldn’t be a punishment, but a form of movement that makes you feel good. So, lace up those trainers, find an activity you enjoy, and start reaping the numerous benefits of exercise on your journey to better weight management. Your body and mind will thank you for it!
Download our Benefits of Exercise worksheet to understand the personal benefits to you, allowing you to stay motivated and on track with your weight loss journey.
Losing weight and keeping it off long-term can be a challenge, but it doesn’t need to be. Often, people make drastic changes to their life, causing them to slip back into unhealthy habits and fall short of their goals. However, with self-compassion, effort and commitment, lasting change is possible. In this blog post, we’ll explore evidence-based strategies to kick bad habits to the curb and adopt new, healthy behaviours that support sustainable weight loss.
What are Habits?
Habits are behaviours we automatically engage in. Habits can be thought of as mental shortcuts that our brains use to conserve energy and streamline decision-making. Over time, these behaviours become instinctive when they are repeated, but they are not always positive. Beneficial habits, like taking your shoes off when you get home, can stick around. However harmful behaviours, like mindless snacking, are behaviours we should aim to change in order to support our health and wellbeing. Even though bad habits have negative consequences, they can be hard to break1.
Bad Habit Myths
When it comes to breaking bad habits, people love to share their experience. When it comes to weight loss people often share how it didn’t work for them. In order to keep you motivated, let’s look at some common weight loss myths to keep you enthusiastic about your journey ahead.
Myth: Going cold turkey is the best way to break a bad habit.Fact: Research shows that a gradual approach is often more successful long-term. Slowly reducing a bad habit makes it more sustainable and keeps you motivated by experiencing small wins1.
Myth: You just need willpower to stop a bad habit.Fact: Willpower alone often isn't enough. Strategies like identifying triggers, controlling your environment, and finding alternatives will also help you to break bad habits.
Myth: Replacing one bad habit with a good one works.Fact: Substituting a bad habit with a good one, like chewing gum instead of smoking, can help in the short term. But it may not address the root cause long term. Unpicking what the bad habit provides you will allow you to understand how to knock it in for good.
Myth: You can't teach an old dog new tricks.Fact: The brain can form new neural pathways at any age. While it may take longer, you absolutely can break lifelong bad habits.
Myth: Slip-ups mean you have failed.Fact: Slips are normal and expected when breaking habits. Getting back on track by speaking to others and finding coping mechanisms to navigate setbacks will allow you to prevent bad habits from spiralling.
The truth is, habits persist because of a trigger, a response, and a reward. This happens in a loop, and the more this loop occurs, our brain remembers it and it becomes automatic. For example, if every time you make a coffee you reach for a chocolate bar, your brain remembers the tastiness of the chocolate and after a few times you are automatically reaching for the chocolate without even realising2.
Helpful Techniques
In addition to the activity above, you can use these techniques to enhance your ability to ditch the bad habit and encourage your weight loss journey. Additionally, you can use these if your motivation starts to wander in order to keep yourself on track.
1. Keep a Journal and Monitor Progress:
Maintain a journal to track mood shifts based on eating patterns, exploring emotions, overeating triggers, and life circumstances. This aids in identifying triggers and developing coping strategies for the future. Additionally, regular check-ins with an 0--provide inspiration and an opportunity to note positive changes, fostering motivation for the journey3.
2. Eat Mindfully With Variety:
Maintain a varied diet by stocking up on fruits, veggies, and nuts for convenient healthy snacks. Ensure your meals include a mix of carbohydrates, proteins, and fats4, consumed in moderation to curb cravings and avoid potential binges. Practise mindful eating, savouring each bite, and stop when you feel satisfied5. Slowing down allows your body to signal fullness, fostering a healthier connection between your stomach and brain.
3. Stay Accountable:
Staying committed to the SheMed Weight Loss Programme provides accountability and a supportive community, fostering motivation crucial for your weight management journey. Consider sharing your progress with a supportive friend to enhance mutual encouragement and gain valuable insights along the way6.
4. Establish Routines and Be Consistent:
Keep your goals in mind while allowing yourself enjoyment; avoid excessive restrictions, aiming for a balanced approach to savouring life and maintaining health. Incorporate changes into your daily routine, such as packing a healthy lunch each evening or taking a 15-minute walk before lunch, to transform them into habits.
5. Deal With Setbacks and Avoid “Quick Fixes”:
Navigate setbacks with compassion; forgive yourself for slip-ups and swiftly return to your path instead of dwelling on mistakes. Steer clear of "quick fixes" by prioritising sustainable habits for long-term well-being. Remember, this journey encompasses more than weight loss – it's about gaining a healthier life, a process that takes time with limitless opportunities.
Ultimately, habits are automatic behaviours that go unnoticed most of the time. However, despite the automatic nature, with effort and time they can be changed. Be compassionate with yourself and focus on one habit at a time, focusing on practising the new behaviour until it becomes instinctive and we don’t even have to think about the alternative!
Activity: Breaking Bad Habits Practice
Download our Breaking Bad Habits worksheet to understand your bad habits, their triggers, and how you remove them from your life!
Losing weight is a challenging process, both physically and mentally1. Many people experience a level of anxiety when starting new journeys in life due to the unknown. You may begin to question “why am I feeling anxious when this is something I want to do, and will provoke positive change?!” It’s common for weight management to provoke anxiety, stemming from worries around failure and the difficulties ahead2.
The SheMed Weight Management programme supports you throughout your journey, guiding you in a structured manner to minimise anxiety while achieving your goals. To prepare for your weight management journey, this blog highlights ways to manage your apprehensions allowing you to embark on your weight management journey in a healthy, sustainable way.
Myth: I have to change my entire lifestyle and diet all at once or I won’t lose any weight.Fact: Too much change at once can trigger anxiety, overwhelm and feelings of failure. Small, gradual steps are best for forming sustainable new habits to help you achieve your goals and stay motivated on your journey.
Myth: If I'm anxious and stressed, I won't be able to lose weight. Fact: Anxiety may make weight loss feel harder, but it’s still possible. Using techniques like deep breathing, meditation, and positive self-talk can help manage stress.
Myth: I shouldn't tell anyone about my weight management journey in case I can't follow through and will look like a failure. Fact: Firstly, this is a journey and like with any journey there will be bumps in the road. Having a supportive community will allow you to talk about challenges you may face, implement strategies to overcome them, whilst maintaining motivation and accountability.
Myth: The process needs to be perfect or it's not worth it. Fact: There will be setbacks on any weight loss journey. Being flexible and accepting imperfection prevents further anxiety. Progress over perfection is the goal.
Myth: If I don't see results immediately, I should just give up. Fact: Meaningful change takes time. Staying patient and focusing on small milestones can keep us motivated for the long-haul.
Anxiety related to weight loss often stems from fear of not seeing results, falling short of goals, or backsliding into old habits3. People may worry about being judged if they struggle or don't lose as much weight as they had hoped. Perfectionistic thinking and "all or nothing" attitudes can also trigger anxious thoughts around weight loss. A good way to process these anxieties is using the Worry Decision Tree to help you identify whether you need to focus on the worries you have4.
Download our Worry Decision Tree activity to shift your mindset so you can focus on the things you can control, and let the other worries work themselves out.
1. Set small, achievable goals each week so progress feels manageable. Don't try to change everything at once.
2. Focus on behaviours within your control, like eating nutritious foods and moving your body.
3. Communicate openly with supportive friends and family to manage expectations, navigate challenges and feel encouraged.
4. Develop self-compassion through mindfulness, self-care practices, and positive self-talk.
With patience and proven strategies, you can stay motivated and manage anxiety on your weight loss journey. Losing weight takes time and commitment, but you have the power to build healthy habits over time. Stay focused on your goals, be kind to yourself, and know that small steps make a big difference.
1 Stevens, J., Truesdale, K.P., McClain, J.E. & Cai, J. (2006) The definition of weight maintenance. Int. J. Obes. (Lond) 30, 391–399
2 Castelnuovo, G., Pietrabissa, G., Manzoni, G.M., Cattivelli, R., Rossi, A., Novelli, M., Varallo, G. and Molinari, E., 2017. Cognitive behavioural therapy to aid weight loss in obese patients: current perspectives. Psychology research and behaviour management, pp.165-173.
3 Metzgar, C.J., Preston, A.G., Miller, D.L. and Nickols-Richardson, S.M. (2014). Facilitators and barriers to weight loss and weight loss maintenance: a qualitative exploration. Journal of Human Nutrition and Dietetics, 28(6), pp.593–603. doi:https://doi.org/10.1111/jhn.12273.
4 Butler G. and Hope T. (1995), Managing Your Mind: The Mental Fitness Guide
Goal setting is crucial when it comes to making lifestyle changes, such as sustained weight loss. It is important that you spend time thinking about what goals are right for you, and ensure they are achievable to maintain your motivation. To help you out, we’ve put together some recommendations to consider when you are setting your own goals:
1. Have Clear Goals, Big and Small:
Motivation can come in waves and often your weight management journey may feel long and out of reach. By implementing small, achievable steps to provide focus and “small wins”, you will feel continuous success during your weight management journey which will contribute to your final goal and help you to overcome challenges and setbacks.
2. Stay Accountable:
Sharing your goals with others and tracking your progress through weekly eMed check-ins will help to keep you on track. Having the support of others will help you stay responsible, maintain healthy behaviours, and make decisions focused on your future.
3. Make Your Goals Measurable:
Tracking your progress over time allows you to stay motivated and reassured that the hard work you are putting in is paying off. You could monitor your weight, the way your clothes feel, or the new activities you can experience which were a challenge before.
4. Celebrate Your Achievements:
No matter how big or small they seem, celebrating your weight management milestones will provide positive reinforcement to keep you motivated and looking forward towards your next goal.
5. Keep Your Goals Realistic:
Your weight management journey is exciting, but in order to maintain your success you should avoid drastic changes that won’t last. Speaking to our weight management clinicians can help you set manageable yet rewarding goals to avoid frustration, disappointment and overwhelm.
6. Take Your Time:
This is the start of your journey, not the start of another failed diet fad. Be compassionate to yourself during these changes and reflect on what you have achieved and what was a challenge. Bring these experiences to your check-ins to ensure your efforts are supporting you for life-long success.
Goal setting is pivotal in your weight management journey. Clear and realistic goals serve as milestones, shaping a transformative path toward a healthier and happier you. Keep them in focus, adapt as needed, and celebrate each step forward. It's not just about reaching the destination but relishing the fulfilling journey of self-improvement.
Here’s to setting, achieving, and surpassing the goals that define your remarkable weight management journey!
Activity: How to Set Goals
Complete our goal setting activity to kick start your weight loss journey with clear goals in mind, helping to keep you motivated and on track.
Download our Goal Setting Worksheet to kick start your weight loss journey with clear goals in mind, helping to keep you motivated and on track.
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