From work deadlines to personal and family responsibilities, stress can feel like an inevitable part of life for many. While stress has a significant impact on mental well-being, it can also play a role in physical health, especially when it comes to body composition and weight loss. The link between stress and changes in body composition markers (notably percent fat mass) has been researched extensively. Learning about the relationship between stress and weight loss is essential for anyone wanting to understand more about their own body and improve their health.
Stress can affect different people in different ways. You may have noticed that a particularly stressful period of life can either cause you to gain weight or lose weight. When the body is stressed, it enters what’s known as the “fight or flight” mode, an evolutionary response designed to help you escape danger. In this state, your body releases stress hormones, such as adrenaline and cortisol. Adrenaline helps provide a burst of energy, while cortisol regulates several functions, including metabolism and immune response.
Cortisol, often referred to as the “stress hormone,” plays a central role in how stress affects weight. In acute stress situations, cortisol can momentarily suppress appetite. This is evolutionarily adaptive because it provides a protective response to a potentially dangerous situation: prioritizing self-preservation over the drive to find or digest food. However, chronic stress—the type of stress that can linger for weeks or months—can have the opposite effect, influencing both appetite and the body’s fat storage processes.
Chronic Stress and Fat Storage
Research suggests that elevated levels of cortisol over time can lead to an increase in appetite, cravings for sugary and fatty foods, and fat storage, particularly in the abdominal region. According to a study published in Obesity Research & Clinical Practice, chronic stress triggers the release of cortisol, which can promote the accumulation of visceral fat, a type of fat located in and around the internal abdominal organs. When visceral fat is high, this can increase the risk of developing cardiovascular disease, type 2 diabetes, and metabolic syndrome.
The mechanisms behind cortisol and appetite can explain why some people may find it challenging to lose weight during periods of high stress. Not only does stress lead to increased calorie consumption, but cortisol can also affect where the body stores fat, making it more likely to store fat in the abdominal area.
One of the more common effects that stress can have on the body is increasing emotional eating. When cortisol levels are high, many people tend to reach for comfort foods that can be high in sugars and fats. These foods activate the brain’s reward system, leading to the release of dopamine, a neurotransmitter that can temporarily relieve stress. This cycle of stress and emotional eating can hinder weight loss and may eventually lead to weight gain. Research published in the American Journal of Clinical Nutrition found that individuals experiencing chronic stress were more likely to engage in emotional eating, which contributed to an increased risk of obesity. This pattern is particularly concerning for people trying to lose weight, as emotional eating can easily sabotage a calorie-controlled diet.
Stress and Weight Loss
Some individuals may actually experience weight loss due to stress. This is more likely in acute stress situations where adrenaline spikes, temporarily reducing appetite. In certain cases of extreme or prolonged stress, however, some people may lose interest in food altogether or experience digestive issues, further contributing to weight loss.
Research suggests that this form of stress-induced weight loss is tied to the sympathetic nervous system and the body’s heightened metabolic state during stress. However, it’s important to note that stress-related weight loss is not typically a healthy or sustainable way to lose weight. When drastic reductions in calorie consumption occur over time, the body typically loses both muscle mass and fat mass, leading to overall weight loss. Weight loss often occurs due to a lack of nutrition in these cases, in addition to the potential development of poor eating habits, or disruptions to digestion and nutrient absorption.
Another Stress-related Factor: Sleep
Stress and sleep have a cyclical relationship that can also impact weight loss resistance. When stressed, many people experience difficulty sleeping, leading to sleep deprivation. Lack of sleep, in turn, can elevate cortisol levels, further increasing stress and disrupting hormonal balance. Leptin and ghrelin, the hormones that regulate hunger and satiety, can become imbalanced, making it harder to stick to a healthy diet and control portions.
A study published in the journal Sleep found that sleep deprivation could lead to increased food intake, particularly of high-calorie foods, furthering the effects of stress on weight gain. This could be explained by the body’s natural inclination to seek sources of energy through high-calorie food when it feels tired. Sleep disruption over the long-term can also slow down the metabolism, making it even harder to lose weight.
How to Manage Stress to Support Healthy Weight
While it may be impossible to fully remove stress from your life, stress management practices can dramatically improve the body’s physiological response to stress. Mindfulness, such as mindful eating and breath work, can help combat emotional eating triggered by periods of high stress. By paying attention to hunger cues and eating slowly, you can help reduce the likelihood of stress-induced overeating. Eating a balanced diet rich in whole foods, lean proteins, healthy fats, and fiber can help stabilize blood sugar levels, reduce cravings for unhealthy foods, and minimize the negative effects of cortisol on the body.
Regular physical activity, whether strength training or cardiovascular exercise, is one of the best ways to manage stress. Exercise reduces cortisol levels, improves mood by releasing endorphins, and helps regulate appetite and metabolism. It is no surprise that numerous research studies have demonstrated that consistent, moderate exercise can lower stress levels and aid in weight loss efforts.
Incorporating relaxation techniques such as meditation, yoga, or progressive muscle relaxation can help lower cortisol levels and reduce the impact stress has on the body. And of course, getting high quality sleep between 7-9 hours per night is vital for both stress reduction and weight management.
Stress can have a profound impact on weight by influencing both appetite and fat storage. Whether stress causes weight gain or loss depends on individual responses, the duration of stress, and how it is managed. It is important to take inventory on the stressors in your life and how they may be affecting your health goals. By understanding the link between stress and weight, and employing strategies to manage stress effectively, you can support a healthier weight and overall well-being. Working with a mental health professional can help provide tools to mitigate stress. Also, working with a nutrition coach who understands the link between stress, metabolic health, and body composition can ensure you are supporting your body with healthy lifestyle behaviors that can help you achieve your long-term health and fitness goals.
