Eat less, exercise and still gain weight! Is "stress fat" at work? Nutritionist: Eat the right "5 major nutrients"
In addition to poor living habits and lack of exercise, excessive accumulation of “stress” may also lead to obesity? Dietitian Gao Minmin said in a social post that during consultations at nutrition clinics, she often encounters people who “even if they try to eat less and start exercising, the weight loss effect is still limited”; in fact, sometimes it is not eating too much and not exercising that are the reason. Leading to obesity, stress may also cause weight gain. This phenomenon is called “stress obesity.”
Why does stress make you gain weight? Related to disorders of the “4 mechanisms” in the body
Why does “stress obesity” occur? Nutritionist Gao Minmin explained that under long-term high stress, fat is easily retained in the body, just like taking steroids. Stress hormones turn muscles into energy sources, leading to muscle loss, and reducing body activity metabolism, leading to body fat accumulation.
Nutritionist Gao Minmin explains that the causes of stress obesity can be divided into 4 physiological mechanisms:
The autonomic nervous system is affected. Due to autonomic nervous system disorder, the central nervous system cannot regulate appetite, and the patient may even want to eat all the time. In addition, high pressure will also excite the sympathetic nerves and inhibit the parasympathetic nerves, affecting digestion, metabolism, and body and mind.
The endocrine system is affected. When the body is under extreme stress, it will secrete a stress hormone called “adrenal cortisol”. This hormone will increase appetite and easily cause fat to accumulate in the abdomen and buttocks.
Increased secretion of neuropeptide Y. When you are under long-term stress, your body will secrete neuropeptide Y, which will lead to increased appetite, craving for high-fat and high-calorie foods, and increased fat accumulation in the abdomen and buttocks.
Increased body resistance. Continued stimulation of long-term stress will increase leptin resistance, leading to stress obesity, increased appetite, and fat accumulation.
Can you avoid stress and obesity by eating? Nutritionist: “Five major nutrients” are indispensable
What can you do if you want to avoid stress obesity? Nutritionist Gao Minmin pointed out that “improving diet” is actually the simplest way to assist. It is recommended to take in the following nutrients to help stabilize your mood and relieve stress:
Minerals. Both calcium and magnesium are good sources of minerals. Calcium can be absorbed through milk, soy products, sesame seeds, and dried fish. Magnesium is a natural neuroleptic that can relax and stabilize mood. Recommended foods include oats, algae, nuts, banana.
Vitamin C. To assist in the production of anti-stress hormones, recommended foods include guava, kiwi, cherry tomatoes, and citrus.
Dietary fiber. Promote intestinal peristalsis, improve intestinal environment and defecation, and help relieve stress. Recommended foods include green vegetables, large tomatoes, broccoli, and peppers.
Vitamin B complex. It is the most important vitamin to maintain the operation of the nervous system and is also a cofactor that helps synthesize the “happy hormone” serotonin. Recommended foods include oats, potatoes, pumpkins, and sweet potatoes. The simplest way is to have a balanced intake of various food prototypes.
Tryptophan. Raw materials for producing serotonin can help improve brain stress. Recommended foods include milk, cheese, soy products, and bananas.
In addition to taking the above five nutritious vegetarian foods, nutritionist Gao Minmin also recommends that people maintain a normal habit of three meals and eat less snacks and late-night snacks. In addition, pay more attention to the order of eating. You can drink water or soup first, and then eat vegetables, beans, fish, eggs, meat, and staple foods in order. Remember to slow down when eating to increase your feeling of satiety, and don’t forget to drink plenty of water to maintain your metabolism.
Sleek mobile phones are also accumulating invisible pressure! Nutritionists teach 3 simple tricks to solve the problem
Once you’ve improved your eating habits, it’s equally important to identify the sources of stress. Nutritionist Gao Minmin explains that there may be more than one source of stress, or there may be multiple mutual influences, such as interpersonal, financial, work pressure, etc. Even just using the computer or scrolling on the phone for a long time may cause invisible stress. It is recommended to calm down and talk to yourself at this time, understand the source of stress, and try to deal with it and improve it.
In addition, Gao Min Min Nutritionist also advises the public that exercise can help the brain secrete endorphins and relieve stress hormones. It is recommended that the public exercise more and maintain the habit of not staying up late and sleeping for more than 7 hours at night.
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