“Adulting as a woman is hard, and as a Black woman, it’s even harder,” according to Dr. Cee Nicole, an Obesity Medicine Physician based in Atlanta, GA. Women are more likely to experience hormonal fluctuations, emotional eating, and societal pressures for a specific body image. Men, however, may focus on performance-based stress and societal expectations around strength and endurance. Stress eating, or turning to food for emotional comfort, is a common issue for many of us who struggle with weight management.
When stressed, the body releases hormones that trigger cravings for unhealthy foods, typically high in sugar and calories. Eventually, this type of overeating leads to weight gain. Understanding the issues behind stress eating is critical to developing effective strategies for managing them.
The Hormone That’s Fueling Your Cravings: Ghrelin
Dr. Nicole also founded the Weight a Minute Clinic, a telehealth weight management practice for patients of all ages, noting that obesity “is a complex medical condition that has many causes; some of these causes are simply out of your control. “When the stomach produces the hormone ghrelin, it signals to the brain that you are hungry when you are not. Individuals who have obesity have lower ghrelin levels, which can ultimately make you feel hungry all the time, thus driving cravings for foods that make it harder to lose weight.”
The Cortisol Connection: Stress and Appetite
What exactly causes stress eating? Several emotions can lead to stress eating, from feelings of anxiety or sadness to thoughts of low self-esteem and perfectionism. Lastly, environmental triggers like not having geographic access to healthy food options can easily contribute to unhealthy stress eating.
Stress eating directly impacts weight management goals, from weight gain to weight loss. Increased calorie intake, limited physical activity, and irregular eating habits are a few ways that stress eating leads to weight gain. Additionally, stress eating can negatively impact weight loss efforts. When stressed, we are more prone to reach for unhealthy food options or skip meals altogether, making it challenging to stick to a routine, healthy diet.
Cortisol, also known as “the stress hormone,” is released in the body when we experience stressful situations. It signals the body and the brain, controlling your mood, actions, and food cravings. Elevated cortisol levels can stimulate our cravings for foods high in sugar and fat. While these foods offer a quick boost of energy, providing temporary comfort in stressful situations, the long-term effects may lead to overeating and unhealthy eating and weight management habits.
A Mindful Approach to Weight Loss
Dr. Nicole believes women and men must develop the ability to balance multiple roles and responsibilities while managing stress. Addressing these challenges and developing healthy coping mechanisms is the key to avoiding health risks and maintaining a healthy weight and standard of living.
When the challenges of “adulting” become too stressful, don’t go it alone. Take advantage of the tools available via technology and professional help. Food diaries and tracking are the age-old tools for managing food intake, but now free apps like Nourishly can track emotions with your eating, or paid apps through insurance or Noom provide even more support. Ask your primary care doctor for a referral to a licensed or registered dietician with CSOWM (Obesity and Weight Management Certification), or you can find one at eatright.org, so don’t be afraid to ask for support. Find a physician with an American Board of Obesity Medicine (ABOM) to assist you with your weight management journey.
With the right perspective and diet tweaks, you will have more energy and clarity to take on whatever challenges “adulting” throws your way.
Please click here for more information on Dr. Cee Nicole and the Weight A Minute Clinic services.
