You may have noticed that you tend to reach for fatty or sugary foods when you’re stressed. There’s a scientific reason behind this. And if you’re under chronic stress, these unhealthy eating behaviors can lead to weight gain. Please keep reading to find out why stress causes weight gain and what you can do to avoid it.

The Science Behind Stress and Weight Gain

Everyone experiences stress from time to time. It is the body’s way of dealing with challenges and threats. Stress is, therefore, a normal reaction to the daily pressures of life. However, stress becomes unhealthy when it is chronic (long-lasting). Chronic stress can affect almost every system in the human body, including feelings, behavior, and day-to-day functioning.

Studies have shown that chronic stress can lead to unhealthy weight gain in many different ways:

Stress interferes with your thinking, behavior, and ability to self-regulate.
It affects hormones such as leptin, ghrelin, and corticotropin-releasing hormones that regulate appetite.
Stress causes you to crave high-calorie foods.
It results in low energy levels and makes it difficult for you to participate in physical activities.
Stress causes sleep deprivation, which can contribute to weight gain.

How Cortisol and Stress Hormones Influence the Body

The stress hormone cortisol is produced by the adrenal glands. It plays a key role in the connection between stress and weight gain.

Your body makes and releases cortisol when you’re under psychological or physical stress. Cortisol and other stress hormones such as adrenaline and norepinephrine mediate the body’s “fight or flight response.”

When you are in stressful situations, your body reacts by speeding up processes that are vital for survival (breathing, heart rate, blood pressure, blood sugar, and muscle energy) and slowing down processes that aren’t immediately necessary (digestion, metabolism). Can Anxiety Cause High Blood Pressure?

Cortisol levels return to normal once the threat or stressful situation passes. Breathing slows down, blood sugar drops and blood pressure decreases.

Find out more: Are There Supplements to Reduce Cortisol (Stress Hormone)?

Mechanisms of Stress-Related Weight Gain

Cortisol levels increase in times of stress and decrease once the stress is over. However, when you are under chronic high stress, the high cortisol levels persist. This leads to physiological changes in your body, such as high blood pressure, high blood sugar, insulin resistance, and reduced immunity.

Studies have shown that chronically elevated cortisol levels are associated with:

Cravings for high-sugar, high-salt, and high-fat foods.
Slowed metabolism.
Being overweight or obese.
Unhealthy weight gain.
Extra weight in the waist area (belly fat).

Effect of Cortisol on Metabolism and Fat Storage

High levels of cortisol cause the slowing down of metabolism through the thyroid and other hormonal changes. A systematic review also shows that high cortisol also leads to higher circulating levels of fat and fat storage in the abdominal tissues. This can lead to central obesity (increased waist circumference or belly fat).

Stress Eating and Food Cravings

Researchers found that cortisol alters the levels of hormones such as leptin, ghrelin, and corticotropin-releasing hormone, which regulate appetite. Cortisol also causes cravings for fatty, sugary, and salty foods. An increased appetite combined with cravings for unhealthy foods can lead to stress-related weight gain.

Impact of Chronic Stress on Insulin Levels and Blood Sugar

Insulin is the hormone responsible for regulating blood glucose levels. Cortisol increases blood sugar levels and reduces insulin secretion from the pancreas. When blood glucose levels remain chronically high, it leads to insulin resistance. Meaning, cells in the body become less responsive to insulin. Insulin resistance can contribute to obesity.

Identifying Stress-Induced Weight Gain

Recognizing that there’s a link between stress and eating behaviors is the first step in controlling stress-related weight gain in obese and overweight people.

It may help to keep a journal of your mental state and the foods you eat during times of stress. This will show you how your negative mood and mental energy is related to eating unhealthy foods. It will help you identify the eating habits you need to modify.

Combating Stress-Induced Weight Gain

Here are some practical tips for stress reduction and avoiding stress-induced weight gain.

Stress Management for Weight Loss

Deep breathing, mindfulness exercises, meditation, yoga, and spending time in nature or with loved ones are just some of the activities that can lower stress.

Peer-reviewed studies have found that talk therapy, such as cognitive behavioral therapy (CBT), is a very effective way to manage stress, especially if your stress level is chronically high. CBT helps you understand the link between your thoughts, feelings, and behaviors. You learn to change unhealthy behavior patterns, including bad eating habits, and develop the mental tools to overcome them.

Physical Activity

Engaging in a regular exercise program can not only help you maintain a healthy weight by burning extra calories but also reduce stress. Almost any form of exercise acts as a stress reliever. Exercise releases endorphins (happiness hormones) and distracts you from worrying thoughts. For example, a brisk walk in nature has the dual benefit of reducing stress and preventing weight gain through movement.

Mindful Eating

Research suggests practicing mindfulness while eating can help in controlling stress-related weight gain. Mindfulness helps you distinguish between physical and emotional hunger. It involves being fully aware at mealtimes by:

Eating slowly without distractions
Eating only when you’re hungry (and not when you’re bored)
Stopping when you feel full
Appreciating your food and savoring the smell, color, flavor, and texture

Sleep Hygiene

Stress-induced sleep deprivation can lead to increased appetite and cravings for high-calorie foods. Healthy sleep habits can help you minimize these effects.

Get enough sleep. Experts recommend 7-9 hours of sleep per night for adults.
Go to bed and get up at the same time every day, including the weekends.
Optimize your sleep environment. Your bedroom should be cool, dark, and quiet to promote restful sleep.
Avoid caffeine and alcohol for at least 3-4 hours before bedtime.
Put away devices such as cell phones and tablets 2 hours before you go to bed.
Develop a relaxing bedtime routine, such as a warm bath, listening to soft music, or reading.

Support Systems

Emotional and social support can help you deal with daily life stressors and prevent stress-induced weight gain. Experts recommend:

Building a social network of family, friends, and colleagues.
Seeking connections with people who have common interests and hobbies.
Being proactive about reaching out and keeping in touch with your network.
Seeking different kinds of support from different people.
Using technology to stay connected.
Seeing a therapist for social anxiety or joining a class to learn social skills.

Long-Term Effects of Stress-Related Weight Gain

Being overweight or obese due to long-term stress can have negative effects on your health in many ways, including:

High blood pressure
High cholesterol
Type 2 diabetes
Heart disease and cardiovascular events like heart attack and stroke
Joint pain
Breathing problems
Sleep disorders
Increased risk of certain cancers
Fertility problems
Mental health issues

Impact of Stress on Physical and Mental Health

In addition to weight gain, chronic stress can impact your health in many ways, such as:

Low energy levels
Headaches and migraines
Muscle weakness
Gastrointestinal problems (Can Stress Cause Stomach Ulcers?)
Dry skin (What is a Stress Rash?)
Hair loss
Teeth and gum problems
Low immune system function
Anxiety and depression
Low libido

Frequently Asked Questions About Stress and Weight Gain

How to know if stress is causing weight gain?

You can tell that stress is causing weight gain if you tend to eat more when you are stressed or you crave unhealthy fatty, salty, and sugary foods during periods of stress.

How much weight can you gain from stress?

You can gain a lot of weight from stress because stress causes you to eat more, crave calorie-rich foods, exercise less, and burn fewer calories due to slowed metabolism.

How do you get rid of stress-induced weight gain?

You can get rid of stress-induced weight gain by managing your stress with talk therapy, choosing healthy foods, eating mindfully, and exercising regularly.

How to lose weight when you're stressed?

You can lose weight when you’re stressed through healthy eating combined with regular exercise. Exercise has a dual benefit— it helps you lose weight and controls stress levels through the release of endorphins (happiness chemicals) in the brain.