Are you planning to ring in the new year with a diet plan? Before you do, take a moment to consider what has contributed to your weight gain or your inability to lose weight. I experienced losing over 20 pounds in six weeks with no effort after leaving an unhealthy relationship. I’m actually a little embarrassed to admit that at age 52 I was clueless how my body worked. I hope what I’ve learned helps you consider the three stressors in this article before you spend 2024 feeling like a diet failure.

Did you know chronic stress can make losing weight harder or even impossible? It’s true. You can starve yourself, take prescription weight loss medications (I tried) and still not lose one single pound. When we experience stress, our body releases the hormones adrenaline and cortisol which lead to an increase in blood sugar levels causing our body to release insulin. Insulin causes glucose to be stored as fat, leading to weight gain ? I had NO idea.

If you’re doing the three things below it’s very likely they’ve contributed to your weight gain and failed attempts at dieting. Before skipping your favorite dessert or sweating in the gym for hours in hopes to lose weight, stop doing these. You may be just as surprised as I was when the pounds melt off without dieting.

The Link Between Unhealthy Relationships and Weight Gain

Unhealthy relationship fight or flight response can contribute to weight gain in a few ways. When we experience stress or conflict in a relationship, our bodies go into fight or flight mode, triggering the release of stress hormones like adrenaline and cortisol. These hormones can increase our appetite, especially for comfort foods high in sugar and fat.

Moreover, during fight or flight mode, our body's energy is directed towards dealing with the stressor, so digestion slows down. This can disrupt the normal metabolism and digestion process.

Additionally, the emotional toll of an unhealthy relationship can lead to emotional eating as a coping mechanism. People may turn to food for comfort or as a way to distract themselves from their relationship problems.

Lastly, chronic stress from an unhealthy relationship can have a negative impact on your sleep. Sleep deprivation can disrupt hormonal regulation, leading to changes in appetite and metabolism that can also contribute to weight gain.

It's important to recognize how your relationship is affecting your body. If you’re in an unhealthy, dysfunctional or abusive relationship it’s very likely the chronic stress you're in is affecting your body weight. If you can’t or don’t want to (I hope this isn’t the case) leave your relationship finding healthier ways to cope with relationship stress. Seeking support from a professional or friends and maintaining a balanced diet and regular exercise routine may be helpful.

The Link Between Work Stress and Weight Gain

Do you hate your job? If you answered yes to this, it’s time to consider leaving. Work stress can contribute to weight gain in several ways. Along with triggering the release of stress hormones, work-related stress can disrupt our normal routines leading to unhealthy behaviors. How many times have you skipped meals because your mood was blah, indulged in countless office cookies, or gobbled up fast food for lunch?

Work related stress can also affect your sleep. We’ll discuss the effects of sleep on our weight next. But first please take note that if you’re in a position where you can’t leave your job, it’s essential to manage work stress effectively to minimize its impact on our health and weight.

In her books 50 Ways to Soothe Yourself Without Food, Dr. Susan Albers discusses the importance of developing new habits to replace the "high" we get from eating high-calorie foods. I reference her book often as a reminder.

Engaging in stress-reducing activities like being creative, exercise, meditation, or deep breathing can help manage stress levels. Building a support network and seeking professional help, if needed, are also beneficial in managing work-related stress and preventing weight gain.

The Link Between Lack of Sleep and Weight Gain

We all know that sleep is essential for our physical and mental well-being. But did you know that lack of sleep can also contribute to weight gain? Numerous studies have shown that insufficient sleep can disrupt our body's hormonal balance and lead to an increase in appetite and cravings.

When we don't get enough sleep, our body's hormonal balance (are you seeing a theme here?) is disrupted. One hormone affected by sleep deprivation is ghrelin, often referred to as the hunger hormone. Ghrelin stimulates appetite and increases food intake. Research has shown that insufficient sleep leads to higher levels of ghrelin, making us feel hungrier and more likely to overeat.

On the other hand, sleep deprivation also affects another hormone called leptin, which is responsible for signaling feelings of fullness and satiety. When we don't get enough sleep, leptin levels decrease, resulting in a reduced feeling of fullness. This combination of increased ghrelin and decreased leptin creates a perfect storm for weight gain.

Lack of Sleep and Increased Caloric Intake:

Not getting enough sleep can also lead to increased caloric intake. Studies have shown that sleep-deprived individuals tend to consume more calories, especially from high-calorie and carbohydrate-rich foods. This could be attributed to the increased levels of ghrelin, which stimulate cravings for sugary and fatty foods. Additionally, sleep deprivation can impair our self-control and decision-making, making it harder to resist unhealthy food choices.

Lack of Sleep Causes Metabolic Changes:

Sleep deprivation doesn't just affect our hunger hormones; it also alters our metabolism. Lack of sleep can lead to a decrease in insulin sensitivity, which affects the body's ability to regulate blood sugar levels effectively. Insulin resistance can lead to weight gain and an increased risk of developing conditions like type 2 diabetes. Yikes, right?

Furthermore, sleep deprivation has been linked to decreased resting metabolic rate (RMR). RMR refers to the number of calories our body burns at rest. When our RMR decreases, we burn fewer calories, making it more challenging to maintain a healthy weight.

Next time you find yourself sacrificing sleep for various reasons, remember the potential consequences it can have on your weight and health. Make sleep a priority and give your body the rest it needs to function optimally.

Now the good news! All three of the chronic stressors in this article are choice related. What do I mean by that? We can choose to continue the stressor to be part of our lives, or we can choose to remove them.

I know it’s not easy to leave a shitty relationship and even more so if you’re still in love with them but you can. And that job you hate? We have one shot on this earth, and I don’t believe it’s meant to be spent being miserable to make someone else rich. You don’t really feel that’s your life’s purpose, do you? As for sleep, removing relationship and work stress are at the top of the list and next is evaluating your daily habits and the circle you’re part of which are both again, choices we make.

Are you going to reconsider Very going on a diet in 2024 after reading this blog article? Comment below! I would love to hear if something resonated with you.

I’m glad you’re here,

Jill Schmidt

Sources:

Can Stress Make You Gain Weight - Cleveland Clinic

How Stress can Cause Weight Gain - Very Well Mind

Stress and Weight Gain- Understanding the Connection - Health Line

Stress Effects on the Body - Medical News Today

Why Poor Sleep Can Lead to Weight Gain - Healthline

Snooze more, eat less? Sleep deprivation may hamper weight control - Harvard Health

Sleep and Weight Loss: How Lack of Sleep Can Cause You to Gain - WebMd

The Link Between Obesity and Sleep Deprivation | Sleep Foundation