Stress and Weight Gain

By Edward T. Creagan, M.D.

(Mayo Clinic staff)

When you're under stress, you may find it harder to eat healthy. Also, during times of particularly high stress, you may eat in an attempt to fulfill emotional needs — sometimes called stress eating or emotional eating. And you may be especially likely to eat high-calorie foods during times of stress, even when you're not hungry.

To prevent weight gain during stress and reduce the risk of obesity, get a handle on your stress. When you feel less stressed and more in control of your life, you may find it easier to stick to healthy eating and exercise habits.

Try these stress management techniques to combat stress-related weight gain:

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Tips for Preventing Holiday Weight Gain

By Katherine Zeratsky, R.D.

Mayo Clinic staff

It's commonly thought that the typical holiday weight gain is around 5 pounds (2.3 kilograms). In reality, it's probably less. The catch, though, is that even a small holiday weight gain is seldom lost — adding to the cumulative weight gain that happens over time for most adults. In past blogs we've talked about being mindful about holiday eating. 

Continuing in that spirit, I offer a few additional tips to help you enjoy the season and avoid holiday weight gain:

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Dietary Fats: Know Which Types to Choose

When choosing fats, pick unsaturated fat over saturated or trans fat. Here's how to know the difference.

By Mayo Clinic staff

Most foods contain several different kinds of fat, and some are better for your health than others are. You don't need to completely eliminate all fat from your diet. In fact, some fats actually help promote good health. But it's wise to choose the healthier types of dietary fat, and then enjoy them — in moderation.

The facts about dietary fat

There are numerous types of fat. Your body makes its own fat from taking in excess calories. Some fats are found in foods from plants and animals and are known as dietary fat. Dietary fat is one of the three macronutrients, along with protein and carbohydrates, that provide energy for your body. Fat is essential to your health because it supports a number of your body's functions. Some vitamins, for instance, must have fat to dissolve and nourish your body.

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How Carbs Fit into a Healthy Diet

Carbohydrates aren't bad, but some may be healthier than others. See why carbs are important for your health and which ones to choose.

By Mayo Clinic staff

Carbohydrates often get a bad rap, especially when it comes to weight gain. But carbohydrates aren't all bad. Because of their numerous health benefits, carbohydrates have a rightful place in your diet. In fact, your body needs carbohydrates to function well. But some carbohydrates may be better for you than others. Understand more about carbohydrates and how to choose healthy carbohydrates.

Understanding carbohydrates

Carbohydrates are a type of macronutrient found in many foods and beverages. Most carbohydrates are naturally occurring in plant-based foods, such as grains. Food manufacturers also add carbohydrates to processed foods in the form of starch or added sugar. The most basic carbohydrate is a sugar molecule, which joins together one or two units of carbon, hydrogen and oxygen. Other carbohydrates contain three or more units of the carbon-hydrogen-oxygen trio.

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Caffeine: How much is Too Much?

Caffeine has its perks, but it can pose problems, too. Find out how much is too much and if you need to curb your consumption.

By Mayo Clinic staff

If you rely on caffeine to wake you up and keep you going, you aren't alone. Caffeine stimulates the central nervous system, alleviating fatigue, increasing wakefulness, and improving concentration and focus.

When to consider cutting back

For most healthy adults, moderate doses of caffeine — 200 to 300 milligrams (mg), or about two to four cups of brewed coffee a day — aren't harmful. But some circumstances may warrant limiting or even ending your caffeine routine. Read on to see if any of these apply to you.

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A Healthy Twist on Chocolate

By Katherine Zeratsky, R.D.

(With Mayo Clinic nutritionists)

Here's a recipe by Executive Chef Nick Weimer that uses cocoa, which delivers intense chocolate flavor without loads of fat and sugar.

Quinoa pudding with cocoa

1 ¹/₂ cups cooked quinoa

¹/₄ cup assorted nuts

¹/₃ cup assorted dried fruit

¹/₂ cup assorted berries

2 tablespoons shredded, unsweetened coconut

¹/₃ cup plain or vanilla low-fat yogurt

2 tablespoons cocoa powder

Place ingredients in a bowl and mix thoroughly.

Now it's your turn. I'm challenging your creativity and culinary skills. Share your ideas and recipes for getting your chocolate fix in healthier ways.

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