Fatigue & Weight Gain
A common theme I hear from clients is that they are feeling extreme fatigue and can’t seem to get out of the yo-yo of trying to get more sleep but finding time to take care of themselves. Most clients that I work with also complain about weight gain. Could these two issues be related?
The answer is yes…
Fatigue and weight gain can be interconnected through a variety of mechanisms and lifestyle factors. I want to make it as easy as possible for you to understand some of the factors at play if you are personally struggling with either or both of these issues, so here are some of the more common ways in which fatigue can potentially contribute to weight gain:
Physical Inactivity: Fatigue can lead to reduced physical activity levels. When you're tired and lack energy, you might be less likely to engage in regular exercise or physical activities. This decrease in physical activity can contribute to weight gain over time. This concept might seem incredibly obvious, but it’s something to be aware of.
Unhealthy Eating Habits: Fatigue can affect your judgment and decision-making, making it more likely that you'll opt for quick and convenient, but often unhealthy, food choices. This can lead to over consumption of high-calorie, sugary, and fatty foods, contributing to weight gain. If you need one good reason for getting more sleep, let it be this.
Emotional Eating: Fatigue and stress often go together. When you're tired, you might be more prone to emotional eating as a way to cope with stress or negative emotions. This can lead to overeating and weight gain, particularly if the foods chosen are high in calories and low in nutritional value. The behavior displayed here is one of the reasons having a “clean environment” can be so beneficial for those who do deal with emotional eating. If you need more clarity on this, feel free to book a free wellness chat with me here.
Hormonal Imbalances: Lack of sleep and chronic fatigue can disrupt hormones that regulate appetite, such as ghrelin and leptin. Ghrelin, often referred to as the "hunger hormone," increases appetite, while leptin, the "satiety hormone," helps signal fullness. Disruptions in these hormones can lead to increased hunger and overeating, contributing to weight gain.
Metabolism Alterations: Sleep deprivation and fatigue can affect your metabolic rate and how your body processes and stores energy. This can result in changes that make it easier to gain weight and harder to lose it.
Stress-Related Factors: Fatigue can be a result of chronic stress, and stress itself is associated with weight gain. When you're stressed, your body releases cortisol, a hormone that can lead to increased abdominal/visceral fat storage.
Disruption of Sleep Patterns: Fatigue might lead to irregular sleep patterns or inadequate sleep. Poor sleep is associated with weight gain because it can affect hormones, appetite regulation, and metabolism. The power of a healthy circadian rhythm is highly underestimated!
Reduced Self-Care: When you're fatigued, you might neglect proper self-care, including meal planning, grocery shopping, and cooking. This can lead to a greater reliance on processed and fast foods that are often calorie-dense.
It's important to recognize that the relationship between fatigue and weight gain is complex and can vary from person to person. Addressing fatigue and its potential impact on weight gain involves a holistic approach that includes managing stress, improving sleep quality, adopting a balanced and nutritious diet, engaging in regular physical activity, and seeking support from healthcare professionals if needed. Learn more about circadian rhythm in Holistic Wellness Society or book a One-On-One Wellness Call with me.
