fazTimes media: Stress has become an invisible weight on our shoulders—and surprisingly, on our waistlines—in a world that is always moving and full of tasks, digital distractions, and daily worries. Many people think that the only ways to lose weight are to eat less or exercise more. However, doctors and nutritionists say that long-term stress may be one of the biggest obstacles to losing weight in a healthy way that will last.

An endocrinologist at a top hospital in Mumbai, Dr. Anil Menon, says, "You can't separate mental health from physical health." "You need to deal with your stress before you can lose weight."

BBC News reported that health professionals around the world are seeing more and more cases of obese people who also have high cortisol levels. Cortisol is the body's main stress hormone. Many people gain weight around their stomachs when they are stressed.

The relationship between stress and weight gain can exacerbate health issues.

Your body releases cortisol when you're worried, which gets you ready to deal with danger. The "fight or flight" hormone cortisol is important in situations, but when you're under a lot of stress all the time, it can cause:

More hunger, especially for foods that are high in sugar and fat
Less rapid metabolism
Having extra fat around the stomach
Having trouble sleeping
Problems with hormones

DDr. Menon states that many of his patients eat well and exercise regularly, yet they do not notice significant changes because they fail to address their emotional and mental stress. His explanation is that even if your body is doing everything right, it won't work if your mind is always being scared.

What's Wrong with Fad Diets?

Many people try crash diets or follow social media trends to lose weight quickly. There are many ideas on the internet that promise quick results, from water-only fasts to chicken-only meals. But experts say these methods might be bad for you.

Manju P. George, chief dietitian at VPS Lakeshore Hospital, told Manorama Online that these kinds of diets don't always take into account how people live their lives. Someone who works the night shift has different food needs than someone who stays at home or goes to college.

I don't believe in plans that work for everyone. The way we plan our days, how stressed we are, and when we sleep are all unique, says George. Someone she knew lost 110 kg and then 75 kg by only eating one meal a day. "Even though he lost weight, he is now constantly tired." His level of energy has dropped a lot. That's not health; it's just disguised hunger.

The Mind-Body Link: The Brain Is Where Real Weight Loss Starts

It is possible to eat when you are stressed. Many people use food to feel better when they are stressed or sad, especially high-carb or high-sugar foods that give them a short-term dopamine boost. It feels beneficial at first, but after a while, anxiety and weight gain set in.

Al Jazeera says that new world studies show that mental stress can make people's BMI (Body Mass Index) go up, even if they don't eat too much. So, what's the answer? For long-term weight loss, experts say you need to change more than just your food plans.

How Doctors Can Help You Deal With Stress and Lose Weight

Doctors recommend the following strategies to manage stress and achieve healthy weight loss:

Take care of your sleep hygiene.
When you don't get enough sleep, the hunger hormones cortisol and ghrelin rise, and the hormone that makes you feel full falls. Every night, try to get 7–9 hours of sleep. Stay away from computers an hour before bed, and make a relaxing routine for before bed.
Eating with awareness
Take your time with each bite. Chew very well. During eating, don't use your phone or watch TV. Studies have shown that thoughtful eaters are more aware of their hunger and fullness cues and eat fewer calories.
Moderate exercise every day
There's no need to run races. A daily 30-minute walk or yoga class can lift your mood and lower your stress levels. By building strength twice a week, you burn more calories even when you're not moving.
Do some deep breathing or meditation.
Deep breathing or guided meditation for just 10 minutes a day can lower cortisol levels and make you feel less anxious.
Don't drink too much sugar or caffeine.
They give you a quick boost of energy, but they also make your nervousness worse and make you crave things later.
Make friends.
People who have a lot of help are more likely to be able to lose weight. Join a walking group, talk to your friends, or look for an online community that is all about healthy living.

We need to change the way we think about what it means to be "healthy."

People often associate health with numerical values, but medical professionals advise considering a broader perspective. Since muscle weighs more than fat, people who have more muscle mass may weigh more but be in better health. Rina Khanna, a fitness trainer and nutritionist, says that many athletes are heavier than normal, but they're in excellent shape. "Don't worry about a number if you're strong, active, and full of energy."

Obesity isn't just about weight. Being fit, your body fat ratio, and how you feel are all important. People who have more muscle and less fat may weigh more, but they are less likely to get sick.

Khanna says that practical workouts and strength training are beneficial ways to build muscle and speed up the metabolism. She also says, "It's not just about losing weight; it's about getting healthy."

Intermittent Fasting: A Long-Term Tool?

Intermittent fasting (IF) is gaining popularity due to its ease and health benefits. With this method, you only eat during certain times of the day and don't eat again until the next day.

Here are some well-known IF patterns:

16:8 (16 hours of fasting and 8 hours of eating)
5:2 means eating normally for 5 days and cutting back on calories for 2 days.
Eating only from 8 am to 4 pm (early time restriction)

Intermittent fasting (IF) can help lower inflammation, improve digestion, and reduce insulin resistance, but it should only be practiced with the guidance of a doctor.

"Don't eat anything after 6 or 7 pm," says Manju George. "Your first meal should be before 10 am." "Don't eat carb-heavy foods like wheat and rice late in the day."

But IF isn't right for everyone, especially people with diabetes, hormonal imbalances, or eating problems. Before starting, it's important to talk to a healthcare expert.

Ultimately, finding balance is crucial.

To lose weight in a healthy way, you don't have to starve yourself, stress out, or spend hours sweating at the gym. You need to find a habit that doesn't hurt your body but helps it. Mental peace, healthy eating, routine exercise, and good sleep are all things that experts agree on.

Dr. Menon says, "Your body hears what you think." "Your body will calm down when you calm your mind." These days, everyone wants things to change quickly. Perhaps it's time to pause, reflect, and acknowledge that taking a gradual approach often leads to significant change.

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This report has been cross-referenced with coverage from globally recognized news organizations, including BBC News, Reuters, Bloomberg, South China Morning Post, Al Jazeera, NDTV, The Economic Times, and The Indian Express, and we are committed to upholding the highest standards in global journalism to ensure our readers receive reliable and fact-checked information.

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