Stress related weight loss?

Question
QUESTION: This is a multiple part questions so I apologize for the length.

I am 24 and have been living in DC for over a year now. It's been a stressful transition time in my life and I've been working 40-50 hours per week pretty regularly. My current week consists of 6 days at two different jobs for a total time commitment with commuting of about 55 hours per week +/-. On my one day off, I'm generally trying to clean, cook for the next week, and get a few social hours in. To help blow off some steam, I started taking dance lessons (1 hr per week) last summer. I walk several miles every week to and from work as well. I currently weighed myself and was shocked to realize that I've lost seven pounds since last September. I am 5'5" and dropped from 116 to 109. I haven't weighed that little since high school when I was running cross country every fall and I'm concerned to say the least because I've always been slight and I don't really think I can afford to lose the weight. It's also troubling because I should be gaining a bit of muscle mass and it doesn't appear that I am. I appear to be more toned through the middle than I was for several years, but that doesn't seem to make up for the weight loss.

I can almost guarantee that it's because I'm not getting enough calories/protein. I have a pretty carb heavy diet in terms of brown rice and whole wheat pasta staples in part because it's easier to store and cook, but I also try to eat a lot of vegetables and fruits. The biggest dietary change is that I went from eating meat at dinner time almost every day to being practically vegetarian most of the week though I do try to be mindful of protein sources like eggs and nuts. I guess my question would be what are some nutrient rich foods that I can add to my diet easily? I really only get one or two nights a week to actually cook so usually I'm making large batches and trying to get my budget to stretch. It seems really expensive to eat healthily around here.

I'm also wondering how much of this weight loss could be due to stress? I've always had issues with anxiety and there's been a lot of sustained family/work stuff going on in the more recent past (since October) so I feel like I'm ALWAYS stressed out and can't catch a break. I'd like to find ways other than medication to manage this but I don't know if I have the time to exercise more and that feeds back into the weight loss issue too.

Thanks!

ANSWER: Hi Nicole,

We may be writing back and forth a few times so I can get you the answer to your question. I want to be sure I understand what you are asking so I can help!

It sounds like you believe you have lost some weight due to eating less and that you've probably been eating less due to both stress and also to a very hectic schedule.  

It also sounds to me like you are a bit pre-occupied with a "healthy" diet and that your calorie and protein intake could be suffering due to this concern. If you are eating only fruits, vegetables, whole grains, and nuts, you may not be able to get in enough volume to get the calories you need. Have you heard of the condition called "orthorexia"?  It's when people try to eat so healthy it ends up costing them their health in the long run. I am not suggesting you have this, but merely pointing out that sometimes there can be too much of a good thing. I want you to consider whether this could be a factor... Are you trying to control your diet in the midst of all the lack of control over many stressors in your life?

I'm not quite sure what you're looking for in the way of healthy food suggestions since you mention being vegetarian--is this just because of recent change in cost of animal products in your area? ... I suggest very fast meals for people to make using the george foreman-type grill for chicken or fish (not sure if you eat these?), a fresh or frozen steamed vegetable (You can fill your freezer with these a week ahead of time), and a starch (rice, pasta, cous cous, potatoes, etc). These can all be prepared together in about 10 minutes for a balanced meal at dinner time.
I would also suggest carrying snack bars of your choosing (granola-type, Quaker Oat bars, Nutri-Grain, etc), snack-sized baggies of nuts possibly mixed with dried fruit (usually less expensive if you buy these in bulk and then make your own baggies--not buy the $2.00 pre-packaged snack bags!); and I love those peanut-butter and cheese cracker packages for a snack on the go--you can carry these (and granola-type bars) with you wherever you go--in your purse, at your desk, etc.  So at times when you are rushed and skipping a meal ( which I imagine you are) you have something healthy and filling to eat to get in some protein and carbs and ENERGY!

As for the stresses going on I would suggest finding a reputable counselor for therapy--you may very well be able to handle this issue without medications.

Please clarify whatever you'd like from what I've thrown out there so I can refine these answers to get you the information you are seeking.

---------- FOLLOW-UP ----------

QUESTION: Well I'm actually already doing everything you've suggested above in terms of snacking. In fact recently I feel like I'm eating constantly throughout the course of the day since my main meals are lighter and faster than i would like them to be. Generally it's a bowl of oatmeal or bagel in the morning around 9 (or 10 if I'm rushing into work) followed by an apple, granola, or protein bar around 11. I try to eat a pretty big lunch of whatever leftovers I have (pad thai, kale and rice pilaf, etc, etc.) around 1 or 2 and then eat dinner around 8 when I get home. I try to rotate things like the pad thai with rice or potatoes so I'm not eating noodles constantly. I also snack in the afternoon with either an apple or granola bar (i.e. whatever I didn't eat in the morning). I feel full and the diet hasn't changed all that dramatically from what I was doing before October when I only had one job in DC. The expense of the animal products is really the only reason why I've cut back on those so the stress factors seem to be the biggest change since that's when I took on two jobs.

Answer
Hi Nicole,
So what is your question now? Are you concerned you are losing weight while you are eating plenty of food? The suggestion I would have then is to keep a food diary--I know you don't have time for another duty! But just have a tiny notebook and jot down what you eat throughout the day. Sometimes when people are very busy they skip meals, but think overall that they are eating regularly. If you are eating all this, but still losing weight you might want to check in with a physician just to be sure it's not an over-active thyroid or something like that which would explain a weight loss or increase in metabolism.

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