5 Ways to Fight Work Stress and Weight Gain

Are you constantly feeling overwhelmed at work? Does that stress translate to unwanted weight gain? You’re not alone in this. Chronic work pressure can wreak havoc on your health, impacting both your mental well-being and your waistline. 

You see, stress can cause you to gain weight. However, the underlying mechanism isn’t as straightforward as stress levels going up = weight going up. 

How Stress Causes Weight Gain

You may have heard this: "weight gain happens when you eat more calories than you burn." It's true, but stress throws a wrench into this simple equation.

Sure, work stress itself can't magically create weight gain out of thin air. But it can seriously mess with your eating habits, making it more likely you'll pack on the pounds.

Like all other hormones, your endocrine system typically keeps your cortisol levels within a tight range:

• Spiking during times of stress, triggering the release of glucose from your liver for “fast energy” so you can better deal with the perceived threat (e.g., a large dog barking at you), and then

• Naturally falling to baseline levels once the perceived threat has passed.

Unfortunately, chronic stress can disrupt this delicate balance. Here's the culprit: cortisol, a hormone released during stressful situations. Cortisol gives your body a quick burst of energy, like a shot of adrenaline. In the short term, this is helpful. But when stress becomes chronic, cortisol levels stay elevated.

This has a domino effect. Research shows that high cortisol can trigger cravings for sugary, high-calorie "comfort foods". You reach for that donut or bag of chips, and suddenly you're in a calorie surplus – boom, weight gain.

So, stress doesn't directly cause weight gain, but it can definitely push you towards unhealthy eating habits that do. But don't worry, here we give you 5 strategies to break the cycle of work stress and weight gain:

1. Prioritize movement to manage stress 

Exercise isn't just meant to simply burn calories; it is also a powerful stress buster. A study found that those who exercise regularly are more resistant to the emotional effects of stress, which also protects them against diseases related to chronic stress burden.

So aim for at least 30 minutes of moderate-intensity exercise most days of the week. Even short bursts of activity, like a brisk walk during your lunch break, can make a big difference. Regular physical activities help reduce cortisol. When cortisol is chronically elevated due to work stress, it can trigger cravings and unhealthy eating habits. Exercise helps keep cortisol in check, aiding in a healthier relationship with food.

Exercise also boosts mood-enhancing endorphins, the feel-good chemicals in your brain. Endorphins can improve your mood, reduce anxiety, and leave you feeling more energized – all of which can help you resist stress-induced cravings.

2. Practice mindful munching

Unfortunately, work stress often leads to unhealthy comfort food choices. It increases cravings for hyper-palatable food (i.e. food high in salt, fat, carbs, sugar, and, in general, calories), such as potato chips, cookies, and ice cream. Scientists have found evidence that highly palatable foods can activate reward centers in the brain. This triggers the release of dopamine and serotonin, known as your body’s “happy chemicals”. In other words, stress eating serves as a temporary, pleasurable distraction from the uncomfortable feelings associated with stress. 

So build your diet around nutrient-dense, satiety-promoting foods and practice mindful eating to make conscious decisions about what you consume. Slow down while eating, savor each bite, and identify your true hunger cues. Planning healthy snacks in advance can help you avoid unhealthy vending machine raids when stress hits.

3. Plan your meals and workouts ahead

Feeling like you're constantly playing catch-up with the clock? Plan your meals and workouts in advance. Planning is your best friend, so dedicate some time on the weekend to meal prepping. Batch cook healthy meals in larger quantities, and portion them out for the week so you can enjoy grab-and-go lunches that are both nutritious and time-saving.

If you don't have enough time to spend at the gym, find short, effective workout routines that fit into your busy schedule. There are plenty of online resources and apps offering quick yet impactful HIIT (High-Intensity Interval Training) sessions, or targeted workouts for specific muscle groups. Remember, even 30-minute bursts of activity throughout the week add up and contribute to your overall fitness goals.

4. Hydrate, hydrate, hydrate

Dehydration often masquerades as hunger pangs, leading to unnecessary snacking and potential weight gain. Studies have shown that 37% of people mistake thirst for hunger as thirst signals can be weak. Drinking water before reaching for a snack can help you avoid mindless munching. So take a sip of water, wait a few minutes, and see if the hunger pangs subside.

That being said, adequate hydration can help regulate appetite and curb cravings, especially for sugary drinks and unhealthy snacks. When you're well-hydrated, your body feels fuller and less likely to send out those "feed me now" signals.

5. Disconnect and de-stress

The constant ping of work emails can be a major stressor, even beyond work hours. This constant connection fuels stress and makes it difficult to truly unwind and recharge. So set boundaries and reclaim your personal time. Schedule specific times during the workday to check and respond to emails. Resist the urge to check them first thing in the morning or late at night.

Utilize your out-of-office autoresponder during non-working hours. This polite message informs senders that you won't be checking emails and provides an expected response timeframe upon your return. Turn off those email notifications on your phone and laptop outside of your designated work hours to allow you to focus on your personal life and de-stress.

Stop letting work stress get in your way of losing weight

Here's the good news: You can overcome the cycle of work stress and weight gain with proper support and guidance. Especially when it's from NOVI's team of health professionals.

With NOVI, there’s none of that “one-size-fits-all” approach nonsense. Instead, the NOVI Optimum Plus program pairs personalized modern medication with medically backed health coaching and nutrition counseling, providing you with the biological and emotional support needed to end the vicious stress-and-weight-gain cycle. Even during the most stressful times.