Many of us who have tried to lose weight once, twice, three times, or even 25 times know how hard it is to just lose weight. And what’s even harder is how to keep it off. It’s easier said than done. You may have tried all the healthy eating and exercise in the world and it doesn’t seem to work. But let me ask you: did you spend a lot of time improving your stress levels while you were losing weight? Did you pay attention to how much sleep you got? Let’s take a look at how sleep and mental health can affect weight loss.
sleep
It’s hard to believe that the amount of sleep you get has anything to do with weight gain or loss unless you’ve read a lot. But it does. For example, clinical studies have shown that not getting enough sleep can cause problems with hormones that regulate hunger, leading to overeating. You may crave foods that are high in sugar, fat, and salt. Not only will this lead to weight gain and ruin your weight loss efforts, but you may also find your body heading towards diabetes, heart-related issues, and of course, cancer. If you find yourself thinking about how food makes you feel, you’re in the right direction. So it’s easy to understand that lack of sleep can also change your mood (and your way of thinking). It seems easier to grab some less-than-healthy convenience foods that are often high in sugar, fat, salt, and even caffeine (and let’s not forget unhealthy carbs) to get through the day. Getting enough sleep can help you stay healthier longer, improve your mood, think better, focus better, and make better decisions.
stress
Most of us are used to stress and it has become a part of our daily lives. And yes, stress can have a huge impact on dieting and weight loss/gain. For some, stress has the effect of weight loss. But for many of us, the opposite happens and we find ourselves gaining weight. We may feel like we are out of control. We know that when we are under great stress, we don’t necessarily make the best food choices. This causes inflammation throughout the body and ultimately leads to weight gain. Evidence-based research shows that stress can trigger the release of epinephrine (aka adrenaline) from the adrenal glands. This turns on our fight-or-flight response, changes the way our gut digests food, alters blood sugar levels, and according to evidence-based information, the pituitary gland tells the adrenal glands to release cortisol (a hormone), which also helps regulate immunity and inflammation. More importantly, stress affects gut-brain communication, which can harm your stomach health. This process can lead to heartburn, gas, abdominal pain, nausea, and more. Stress often leads to poor sleep quality, increased appetite and cravings, which can make you feel like you are not in the mood to move your body. Time management, meditation, exercise, listening to music, avoiding illegal drugs and alcohol, etc. can all help reduce stress. You may already know the methods that work best for you.
Mental Health
Two of the biggest mental health symptoms experienced by almost every person on the planet are depression and anxiety. These emotions often drive people to overeat. I know this because overeating relieves pain and anxiety for me personally. So using food as a coping mechanism can have serious repercussions, including affecting weight loss or gain. For example, some people diagnosed with bipolar disorder also use food as a coping mechanism. All of this is related in the following ways: A lack of serotonin (a neurotransmitter) scientifically associated with depression can cause poor sleep patterns. High anxiety levels are scientifically associated with carbohydrate cravings, which often cause weight gain (you’ve heard the expression self-medicating with food). People with depression have less energy, so they’re less likely to be physically active, which can also affect the number on the scale. When you become obese, you may face some stigma, which can cause depression and anxiety, creating a vicious cycle. If you go to the doctor and are prescribed an antidepressant, some of these medications can also cause weight gain. Some tips to improve your mental health include eating healthy foods with others, doing some exercise every day, getting counselling or coaching and improving your sleep habits.
