Take note! If you eat while stressed, you gain weight due to extra "ghost" calories.

In modern life, eating in a hurry or while solving problems is increasingly common. However, various scientific studies have shown that eating while stressed or anxious not only affects digestion but can also contribute to weight gain. And it's not just about what you eat, but how and when you eat it.

READ: Be careful! Risks to avoid when buying frozen fish. Why does stress change the way you metabolize food?

When the body experiences stress (whether from an emotional or mental situation), the hypothalamus-pituitary-adrenal axis is activated, which produces an increase in the levels of cortisol, a hormone related to the alert response.

This increase in cortisol has several effects:

• Increases appetite, especially for foods rich in sugars and fats.
• It reduces the body's ability to burn calories efficiently.
• It promotes the accumulation of fat, especially in the abdominal area.

In a study published in the journal Biological Psychiatry, researchers at Ohio State University found that women who had recently experienced stressful events burned 104 fewer calories after a high-fat meal, compared to those who were not under emotional stress. This equates to about 11 pounds extra per year if the pattern remains constant.

Does stress eating add calories even if you eat the same amount of food?

Yes. The body reacts differently to the same food if you're calm or stressed. This is because the sympathetic nervous system (which is activated under stress) slows digestion, alters insulin release, and changes how nutrients are stored. In short: even if you eat the same thing, your body processes it worse.

Racing mind, impulsive decisions

In addition to its metabolic effect, stress influences food choices. In states of anxiety, we tend to:

• Eating faster (which reduces the feeling of satiety).
• Choose options high in empty calories.
• Eating without paying attention (mindless eating), which encourages overeating.

What can you do to avoid it?

Avoiding this cycle isn't about strict dieting, but rather changing the emotional environment in which we eat. Here are some practical tips:

• Breathe before eating: Take a couple of minutes to inhale deeply. This can reduce activation of the sympathetic nervous system.
• Eat without screens: Avoid cell phones, computers, or televisions while eating.
• Identify your triggers: Do you eat more when you're worried? Recognize them and find alternative strategies like walking or writing.
• Practice mindful eating: Chew slowly, savor your food, and pay attention to satiety cues.
• Don't skip meals: Extreme hunger increases anxiety, which can lead to binge eating.

READ: Walking helps reduce the desire to eat sweets, according to science.

Eating under stress not only changes your habits, but also the way your body responds to food. It's scientifically proven that stress can add "invisible" calories to your diet, even if you don't eat more. The good news is that With small actions of awareness and self-care, you can break this pattern and take care of your health holistically.

With information from Ohio State University

BB