Obesity and chronic stress: the role of hormones in weight gain and how to avoid it

How does chronic stress encourage weight gain and obesity? 

Obesity is a chronic disease characterised by an excessive accumulation of body fat, a major risk factor for other health conditions. According to medical community, excess body fat, especially abdominal fat, increases the risk of cancer, cardiovascular disease, type 2 diabetes, metabolic, joint, respiratory and digestive disorders, and affects fertility.

Chronic stress corresponds to prolonged exposure to various sources of stress, causing persistent activation of the physiological mechanisms that respond to it. The activation of these mechanisms, which occurs via the hypothalamic-pituitary-adrenal axis, can disrupt various systems in the body, including the hormonal system.

The link between chronic stress and weight gain is largely explained by the action of cortisol, often referred to as the ‘stress hormone’. The role of cortisol is to help our body cope with a threat by rapidly providing energy in the form of glucose. In situations of prolonged stress, the body produces the excess amounts of cortisol, which can lead to an increase in appetite, a preference for foods rich in sugars and fats, and an accumulation of abdominal fat.

Studies have shown that overweight or obese people have cortisol levels twice as high as the norm when repeatedly exposed to stress. Chronic stress doesn't just increase cortisol: it disrupts the entire hormonal network.

To better understand this link between chronic stress and obesity, we need to look in detail at the hormones involved in this phenomenon.

What hormones provoke weight gain linked to stress? 

Chronic stress disrupts a complex hormonal network that influences the regulation of appetite, metabolism and fat storage.

Cortisol 

Secreted by the adrenal glands, cortisol increases glucose production to provide energy. However, in the absence of sufficient physical activity, this glucose is converted into fat. Cortisol also stimulates the appetite and reduces the feeling of satiety, leading to increased food consumption and excess fat storage.

Insulin 

Insulin regulates blood sugar levels by facilitating the absorption of glucose by cells. Chronic stress leads to excessive production of cortisol, which increases insulin resistance. This resistance encourages the body to store more fat and feel hungry more frequently. This is an alteration in metabolism, a risk factor in the development of obesity and type 2 diabetes.

Leptin and ghrelin 

Leptin, the satiety hormone, and ghrelin, which stimulates the appetite, are also affected by chronic stress. Chronic stress reduces sensitivity to leptin, altering the perception of satiety, and increases ghrelin secretion, encouraging cravings and overeating. These hormonal imbalances explain why stress often leads to overeating and weight gain.

But there are many ways to restore a healthy hormonal balance and prevent stress-related weight gain.

How can you regulate these hormones and limit weight gain? 

Here are some of the ways to regulate the stress hormones and limit weight gain.

Manage stress to reduce cortisol 

Chronic stress leads to excessive production of cortisol, which encourages the storage of fat, particularly abdominal fat. To counteract this, we recommend:

• Practice meditation and cardiac coherence: these techniques reduce cortisol levels and promote emotional balance,
  
• Exercise regularly: exercise helps metabolise cortisol and improves insulin sensitivity,
  
• Practice deep breathing and yoga: these methods reduce tension and improve hormonal regulation.

Improve your diet to have a better hormonal balance

The right diet can have a positive influence on hormones:

• Eat more fibre-rich foods: vegetables, legumes and wholegrain cereals stabilise blood sugar levels,
  
• Increase your intake of omega-3 fatty acids: found in oily fish and flaxseed, among other things, they reduce inflammation and improve insulin sensitivity,
  
• Avoid fast sugars and ultra-processed foods: these products exacerbate insulin resistance and encourage cravings. 

Get enough sleep to avoid hormonal imbalance

Insufficient sleep disrupts the hormones that regulate our appetite:

• Avoid screen time before going to bed: blue light affects sleep quality,
  
• Maintain a regular sleep schedule: going to bed and getting up at regular hours promotes restful sleep,
  
• Limit caffeine and alcohol in the evening: these substances can disrupt the sleep cycle.

Ask for professional help if needed 

If the above measures are not enough, you can get medical advice:

• From an endocrinologist: to identify and treat any hormonal imbalances,
  
• From a nutritionist: to draw up a suitable meal plan to help you manage blood sugar levels,
  
• From a psychologist: to reduce stress and change emotion-triggered unhealthy eating habits.

In a nutshell 

As we have just seen, chronic stress and obesity are closely related by a series of hormonal imbalances that influence appetite, metabolism and fat storage.

Excess cortisol, insulin resistance and disturbances in hunger hormones create a vicious circle that encourages weight gain. However, it is possible to take it under control: stress management, a well-balanced diet, appropriate physical exercise and restful sleep.

By becoming aware of how your hormonal system works and improving your lifestyle, you can regain a healthy hormonal balance and better manage the impact of stress on your overall health.

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