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I'm A Fitness Coach – 4 Stealth Ways Your Job Is Fuelling Weight Gain – And How To Bust Belly Fat Fast
WE can blame our jobs for many things: lack of free time, back pain, frustrating colleagues, tired eyes… but weight gain?
Yup, your work could well be the reason why your trousers are sitting a little too snugly these days.
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Are you eating your way through your day at work? Stress could leave you snacking more than you might thinkCredit: GettyBut why? Well, it's all down to stress…
The impact of stressJames Ellis, nutritionist, health coach and PT from Elevated Food For Life, says stress can have a huge impact on our weight.
He says: "One of our body's natural mechanisms is the autonomous nervous system, which controls things that happen without us having to think about them, like breathing and our heart beating.
"The autonomous nervous system is split into two: the sympathetic nervous system which most people know as 'fight or flight' and the parasympathetic nervous system, which controls 'rest and digest functions'."
James says that in an ideal world we need to have a balance between the two and to be able to switch between them.
"Fight or flight was useful when we had to fend off a marauding sabre-tooth tiger, but modern life means it remains always switched on for many of us by low-level constant stress: work pressure, home life, lack of sleep, poor nutrition.
"It means that when we eat, we're eating when we have low level stress and the body is producing stress hormones like adrenaline and cortisol rather than focusing on digestion.
"We're then less likely to get the best from our food."
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I'm a fitness coach - 3 exercises that are a waste of time for a tiny waistAccording to James, our hunger signals via hormones like ghrelin, get messed up and the hormones that help us process and use glucose such as insulin and glucagon can also end up out of whack.
Because of this, we may overeat or grab comfort foods.
To top it all off, James says that too much of the stress hormone cortisol, for some of us, can lead to the body wanting to hold onto fat, and often this fat sits around the belly.
When stress can make you lose weightWe all know someone who has shed weight following a stressful period.
However, James says that stress-related weight loss "tends to happen when someone is acutely stressed".
He says: "This includes divorce, the death of a loved one, moving house, ill-health, rather than the low-level stress.
"In these cases, those fight or flight mechanisms are ramped up to the max and in such cases your body prioritises survival, shutting down things like hunger cues and digestion."
Other ways your job is making you fat…
1. You're reaching for 'quick' foodsStress can make us feel like we have zero time to actually sit down and eat.
Perhaps a deadline is looming or you simply have endless emails to trawl through.
James says: "We leave things too late when it comes to eating, we end up rushing a choice and just going for the thing that is going to quell the hunger quickly: chocolate, crisps, biscuits."
These quick foods are often the exact type of foods that can make the pounds pile on.
"Not many people in a rush, hungry and stressed, turn up at the canteen and say: 'Can I have the couscous salad with a side of grilled chicken please'," says James.
2. You're sitting down too muchCar commutes and desk jobs can often mean we're sat for the majority of the day.
"Sitting down is just another way of saying, 'I'm not moving' and really if you want to manage your weight, you need a combination of good whole foods, not eating past hungry, getting good sleep, not being too stressed and some good movement that's appropriate for your age and lifestyle," reveals James.
The more you sit, the less likely you are to be moving.
However, your body doesn't recognise if you're doing a solid hour of exercise in the morning, or ten minutes every hour for six to eight hours a day.
"So if you can't exercise, try 'stealthercise'! Get up for ten minutes every hour and do a few squats or some pushups against a wall - it all counts," says James.
If you've been out for lunch with work, then movement is even more important.
Tony Pemberton, a qualified geneticist, longevity expert and practitioner for Muhdo Health, adds: "Sitting down all day can cause blood glucose spikes - your muscles simply aren't able to use energy from an indulgent lunch.
"Exercising before work is more beneficial than evening, as if it's too close to bed it can affect your sleep, as well causing you to eat dinner later."
3. You're slouching"From a physical perspective, one of the biggest things I see is in posture," says James.
"Sitting at a desk all the time, your shoulders may round forwards.
"This tightens the chest muscles and makes your back muscles - the ones that pull your shoulders back - tighter."
James says that poor posture such as rounded shoulders and stooping forward, can give the illusion of more weight around the belly, "even if it doesn't affect weight or fat mass directly".
4. You're working indoorsIndoor working is the reality for most of us, and in the winter, it can seem as though we rarely see natural daylight.
"Our bodies work on ancient circadian rhythms that are governed by natural daylight," says James.
"Working in artificial light, especially on screens at night, can disrupt those rhythms putting our sleep at risk.
"And people who sleep poorly have been shown to be more likely to gain weight – as sleep regulates our hunger hormones."
He says the blue lights from screens are in fact a low level stressor, which just contributes to your stress even more.
Reversing the stress weight gain…Tony says a good night's sleep helps no end with sustained stress.
"A few easy hacks are not eating close to bedtime, reducing social media and wearing blue light glasses when looking at screens in the evening.
"A cold shower blast for one to three minutes has been shown to improve your stress response in the long-term," adds Tony.
"We all experience stress, it's how you deal with it that makes the difference; it's a case of building your resilience by being out of your comfort zone."
James adds that simply taking the time to stop and breathe is "all you need to do".
"Studies have shown that we work much better in what are known as 'pomodoros', which are 50-minute batches of concentration, followed by a five to ten minute break.
"If you can't do that, simply stop every so often during the day, close your eyes and take ten breaths in and ten breaths out."
James also adds that, although hard, the key to it all is to avoid stressful eating.
"Get away from your computer, take a proper lunch break and put the phone away for 20 minutes."
Can Stress Impact Our Vaginas?
#Hormonehealth and #cortisol are now trending on TikTok with (582.5M views), causing us to become curious about the stress hormone, taking over TikTok, the impact of our hormones, namely cortisol levels, on our mood, fatigue, weight, and overall health, especially during the summer months. However, left out of all the online chatter was the impact on our vaginas and reproduction due to stress, which can lead to several physical issues, such as a lack of libido and an increase in yeast infections and UTIs. As we head into the summer, the stress of travel, wedding season, preparing for loved ones to return to school, and daily life can easily trigger our cortisol levels.
Dr. Janelle Howell is a pelvic floor physical therapist and social media influencer, affectionately known as @vaginarehabdoctor on Instagram and TikTok, and founder of V Rehab Services LLC. This global educational company teaches women to overcome sexual pain and urinary incontinence through virtual coaching, monthly exercise classes, courses, and vaginal health ebooks. She believes unmanaged and chronic stress can impact your vagina and reproductive system in various ways.
One is when we're stressed; our blood sugar levels can rise, to prepare for flight or fight, which would be beneficial; if we had to run away in a moment of danger, our muscles would need the energy to support all the increased movement. The issue is that when we are under stress, and our body is not fleeing or escaping, our body pumps more sugar into the bloodstream (including blood vessels in the vagina), and our immune cells are weakened. "This can make it easier to get vaginal infections like yeast infections, bacterial vaginosis, and even urinary tract infections which typically require a medical assessment to diagnose and effectively treat," Dr. Howell says to ESSENCE.
Another primary way stress impacts our vaginal health is by tensing and restricting our pelvic floor muscles. "These muscles surround the vagina, supporting our pelvic organs like our bladder, uterus, and vagina and allowing us to either have a bowel movement or hold it in. "These are also the muscles that support our pelvis as we're pregnant, stretch to allow the passage of the baby when we give birth vaginally, and help us not to pee our pants! These muscles are super vital but very sensitive to stress," Howell says.
Dr. Justine Roper, owner of InHer Physique, agrees with Howell about how harmful holding tension is in your pelvic floor muscles, as it could cause serious physical issues. "That long-term tension could contribute to pelvic floor dysfunction, infertility-related problems, bladder/bowel problems, and sexual issues. To have optimal vaginal and reproductive health, we need proper blood flow and nerve conduction, flexibility/stability of our pelvic floor muscles, proper hormone production, and optimal vaginal pH," Roper says.
Roper continues, "Cortisol plays a large role in metabolism and immune support. Having acute, chronic, or traumatic stress can impact your immune system and disrupt your entire body. Stress can cause changes in discharge and increased risk of vaginal infections, low libido, vaginal dryness, changes in the menstrual cycle, weight fluctuations, and pelvic floor tightness."
As a pelvic floor therapist, Roper often sees many of the symptoms mentioned above in my patients and encourages them to assemble a collaborative care team that includes various providers that can address their specific needs. "A balanced care team can look like having an OB/GYN, pelvic floor therapist, endocrinologist, mental health provider, acupuncturist and a massage therapist for a person who experiences chronic stress and suffers from those symptoms," Roper states.
As a pro tip, Roper suggests laying off the kegels, as many people don't realize that doing too many of those exercises can cause issues. For reference, signs of a tight pelvic floor can be constipation, pain during sex, and lower back pain. Abdominal, Hip, or back pain, pelvic pressure, difficulty emptying your bladder, urinary urgency, or the need to run to the restroom often are signs of pelvic floor dysfunction.
Additional side effects of stress as it relates to your vagina:
Aside from the common side effects, unbalanced vaginal pH levels, difficulty orgasm, pelvic pain, tailbone pain, and recurrent vaginal infections. Vaginismus is another condition that can happen due to high stress and anxiety. Vaginismus is the body's automatic reaction to the fear of some or all types of vaginal penetration. Whenever penetration is attempted, your vaginal muscles tighten up on their own. However, Howell says this condition is treatable, and the remedies may look like breathing exercises, postural training, internal pelvic floor muscle release, and other modalities that a pelvic floor physical therapist usually teaches. However, it's important to note that while pelvic floor and physical therapists professionals can teach you ways to overcome these patterns of vaginal and pelvic floor dysfunction, it's essential for the patient to incorporate healthy and sustainable ways to manage the stress in their life as a wellness and preventative practice.
Alice Benjamin, a nurse and founder of the popular "Ask Nurse Alice" social media platform, shares additional physical and psychological issues when experiencing chronic or prolonged stress.
Hormonal imbalance: Stress triggers the release of stress hormones like cortisol and adrenaline, which can interfere with the delicate balance of reproductive hormones such as estrogen and progesterone. This hormonal imbalance can affect menstrual cycles, ovulation, and fertility.
Menstrual irregularities: Stress can cause irregular periods, missed periods, or amenorrhea (absence of menstrual periods). This is often due to alterations in the hypothalamic-pituitary-ovarian axis, the hormonal feedback loop that regulates the menstrual cycle.
Fertility issues: Stress affects hormonal balance and menstrual irregularities, making it more challenging for couples to conceive. Stress may reduce libido and sexual desire, further impacting fertility.
Vaginal health: Stress weakens the immune system, increasing the risk of vaginal infections such as yeast infections and bacterial vaginosis. Additionally, chronic stress may contribute to pelvic muscle tension, leading to discomfort, pain during intercourse (dyspareunia), or conditions like vaginismus.
Menopause symptoms: Stress can exacerbate menopausal symptoms such as hot flashes, night sweats, and mood swings, making the transition to menopause more challenging.
Pregnancy complications: High-stress levels during pregnancy can potentially lead to complications like preterm labor or low birth weight. Additionally, stress during pregnancy may affect fetal development and have long-term consequences for the child's health.
Polycystic ovary syndrome (PCOS): Some research suggests that stress may contribute to developing or worsening PCOS, a hormonal disorder that can affect ovulation and fertility.
Endometriosis and pelvic pain: Although the exact relationship is not fully understood, stress can exacerbate symptoms like endometriosis and other chronic pelvic pain conditions.
How should we keep our vaginas healthy during the summer months?
Because of the heat and increased demand for hydration, finding several ways to stay hydrated is critical, says Howell. She suggests drinking herbal tea, coconut water, coconut or lemon infused water, regular water, and juicy fruits like kiwi, mango, pears, and watermelon to stay hydrated and therefore aid us in immune support for managing and preventing infections, preserving vaginal lubrication, and even promoting pelvic floor muscle support for bladder control, bowel elimination, and sexual wellness.
"Another great way to support our vaginal health during summer is to opt for more outdoor activities! We can be tempted to stay indoors due to the blazing temps, but indoor air is significantly more polluted than outdoor air. Our vaginas thrive on Vitamin D. Vitamin D, and exposure to sunshine can help us with our menstrual cycles, fertility, stress levels, and vaginal health. A lack of sufficient sun exposure can contribute to depression (which typically leads to less than optimal vaginal health outcomes), so simply getting our bodies in sunlight is a free way to help cancel stress and upgrade our vaginal health," Howell says.
Physical trainer and doula Rachel Nicks says, "Do not sleep with panties on! Wear loose clothing in the summer months and sleep without underwear. Increased heat can cause an increase in vaginal infections."
Dr. Alice's tips on taking care of our hormone health:
Balanced Diet: Eat a well-balanced diet that includes a variety of nutrients. Focus on whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive consumption of processed foods, sugary snacks, and drinks.
Regular Exercise: Engage in regular physical activity. Exercise can help regulate hormone levels and improve overall health. Aim for cardiovascular conditioning, strength training, and flexibility exercises.
Stress Management: Chronic stress can disrupt hormone balance—practice stress-reduction techniques such as meditation, deep breathing, yoga, or spending time in nature.
Adequate Sleep: Get enough restful sleep each night. Lack of sleep can negatively impact hormone production and regulation.
Limit Caffeine and Alcohol: Excessive caffeine and alcohol consumption can affect hormone levels. Moderate your intake of these substances.
Stay Hydrated: Drink plenty of water daily to support proper bodily functions.
Maintain a Healthy Weight: Excess body fat can lead to hormonal imbalances, especially in insulin and sex hormones. Aim to maintain a healthy weight through a balanced diet and regular exercise.
Regular Check-ups: Visit your healthcare provider for regular check-ups and screenings, which can help identify any potential hormone-related issues early on.
Avoid Endocrine Disruptors: Avoid exposure to environmental toxins and endocrine disruptors, which can interfere with hormone function. These include certain chemicals found in plastics, pesticides, and some personal care products.
Hormonal Birth Control and Hormone Replacement Therapy: If you are using hormonal birth control or undergoing hormone replacement therapy, follow your healthcare provider's recommendations and regularly review the appropriateness of the treatment for your needs.
Educate Yourself: Stay informed about hormone health, its importance, and any specific risks or issues relevant to your age, sex, or medical history.
What should we do if we're experiencing symptoms of low cortisol levels?
Howell suggests decreasing our caffeine levels, alcohol intake, and even stress levels. "When we drink caffeine, this stimulates the release of cortisol. If we constantly release cortisol from stimulants like coffee and alcohol, the body can fall behind in cortisol production, eventually leading to insufficient levels. Trying to get sufficient sleep or opting for decaf coffee in the mornings is a great help," she says.
Howell continues, "Additionally, getting more nutrients like fat, protein, magnesium, and plants can help too! Cortisol is made from cholesterol, so eating more avocados, almonds, cashews, greek yogurt, olive oil, chia seeds, salmon, and other foods with good fats helps support our production of cortisol."
6 Reasons Why You're Not Losing Stubborn Belly Fat
Melting unwanted belly fat can be the most difficult—not to mention, downright frustrating—part of losing weight. Abdominal fat is easy to accumulate and usually the last to go. If you're seemingly doing everything right in your diet and fitness routine, but your belly fat still won't budge, it's time to reassess your course of attack and uncover the sneaky little habits that are holding you back from progress. We spoke with Victoria Brady, a personal trainer on Fyt, and Lisa Young, Ph.D., RDN, the author of Finally Full, Finally Slim, a nutritionist in private practice, and a member of our Medical Expert Board, who call out the most common reasons why you're not losing belly fat. If you recognize any of these habits in your daily routine, it's time to nix and fix them ASAP.
When it comes down to it, don't lose hope when it comes to shrinking stubborn belly fat. There are certain things you can do to make losing your belly a more seamless process. For instance, sticking to a diet full of whole foods, lean protein, and fiber and eliminating processed foods is a stellar place to start. In addition, find workouts you'll actually stick with and enjoy—but don't forget about a healthy balance of strength training and cardio. Making changes can feel daunting at first, but know these necessary tweaks will be well worth it in the long run.
Keep reading to learn what the experts have to say about the most common reasons why you're not losing belly fat. And when you're finished, don't miss the 8 Inflammatory Foods That Are Giving You Belly Fat.
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Being in the high-stress zone
If you easily get stressed out, know that chronic stress can result in elevated cortisol levels, which is linked to increased storage of belly fat, explains Brady. "Stress can also lead to emotional eating or poor food choices, hindering weight loss efforts," she notes.
It's necessary to establish productive ways you can manage your stress and therefore avoid overeating that often comes with stress. Some examples include activities such as meditation, breath work, yoga, or the physical hobbies you love most, like hiking, biking, or taking your pup for a walk.
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Not getting enough quality sleep
"Inadequate or poor-quality sleep can disrupt hormonal balance, affecting appetite regulation and metabolism," Brady tells us. "Lack of sleep is also linked to increased cravings for sugary and high-calorie foods." In addition, Young points out that these hormonal imbalances support fat storage in your abdominal area.
Getting enough good quality sleep should be a top priority. Your goal should be seven to eight hours of restful shuteye every night. "Establish a consistent sleep schedule, create a relaxing bedtime routine by unplugging an hour before bed, and ensure your sleeping environment is conducive to quality sleep," Brady suggests.
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Leading a sedentary lifestyle
Along with being a surefire way to pack on belly fat, research shows that a sedentary life can literally kill. "Leading a sedentary lifestyle with minimal physical activity can slow down metabolism and reduce calorie expenditure," Brady says. "Lack of exercise hinders the body's ability to burn fat, including belly fat."
This can be a simple fix. Set reminders on your phone or wearable tech that tell you when to get up and move throughout the day—no excuses! It's so easy to get engulfed in work, a TV show binge-watch, or even a juicy book, but you're doing your health and your belly a major favor by adding more movement to your day.
"Incorporate resistance exercises, such as weightlifting, into your fitness routine. Building muscle mass can increase metabolism and help burn more calories, including belly fat," Brady suggests. She adds, "Engage in regular aerobic activities like jogging, cycling, or swimming to boost calorie expenditure and promote overall fat loss, including abdominal fat."
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Eating an unbalanced diet
Eating a lot of refined carbs, processed foods, unhealthy fats, and added sugars will absolutely not help you slim down. As a matter of fact, this is an easy way to gain even more weight and belly fat. Foods that fall under this umbrella are typically void of nutrients and jam-packed with calories.
Channel your focus to consuming a well-balanced diet and foods that will help you melt belly fat and keep it off. Whole, unprocessed foods that are bursting with nutrients are the way to go. For instance, items like eggs, oatmeal, avocados, sweet potatoes, salmon, black beans, nut and seed trail mix, Greek yogurt, tuna, turmeric, bananas, whole grain bread, and grass-fed meats are all excellent choices to work into weekly snacks and meals.
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Going overboard with the cocktails
We can all appreciate a fun night out on the town to unwind. But be mindful of how many calories you're sipping when ordering your favorite cocktails or blend of red, because they can add up fast. And the fun doesn't usually stop at the bar—it ends with a late-night slice or trip to a fast food joint.6254a4d1642c605c54bf1cab17d50f1e
"High consumption of alcohol makes it challenging to reduce belly fat as [mixed drinks, etc.] are high in calories," Young explains. "It increases appetite which leads to overeating and impairs fat burning as the body prioritizes metabolizing alcohol instead of the fat in our body."
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Genetics and hormonal factors
When all is said and done, your excess belly fat may not be the result of anything bad you're doing, but rather genetic and hormonal factors. "Some individuals, like myself for example, have a genetic predisposition to carry excess belly fat," Brady explains. "Hormonal imbalances, such as insulin resistance or high estrogen levels, can also make it challenging to lose belly fat."
It's always a smart idea to check in with a healthcare professional to see if this may be the case for you and the proper course of treatment.
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