Chronic psychological stress can contribute to weight gain by changing certain body processes or behaviors. For example, high stress can affect hormone production and increase appetite or slow metabolism.
The relationship between stress and weight gain can also be bidirectional. Stress can contribute to weight gain, and weight gain may lead to increased stress.
You might be able to manage stress-related weight gain with lifestyle changes like eating a balanced diet and protecting your mental health with self-care practices. However, some people may also need professional support through therapy or medications.
Talk with your doctor to find out what strategy may be best for you.
Many of the effects of stress, like tight muscles or mood changes, are noticeable right away. But if stress becomes chronic, it can cause other body changes that can affect your weight.
A 2022 research review states that stress can affect the production of hormones like cortisol, which influences the body’s fight or flight response, and ghrelin, which helps regulate appetite. Overexposure to these hormones can stimulate your appetite, leading to a higher food intake and an increase in weight over time.
The same research review also notes that stress can lead to other effects that can influence weight, including:
- making people more likely to consume foods high in fat, sugar, and calories
- disrupting sleep
- increasing fatigue and reducing physical activity levels
Additionally, the body’s stress response can
When stress is severe or chronic, it may raise the risk of long-term health issues, including:
- higher blood pressure
- diabetes
- heart disease
- stroke
- depression and anxiety
- reproductive issues
- lung and respiratory problems
- chronic pain
Additionally, there may be a connection between obesity and certain cancers, like colon cancer.
Lowering your stress and maintaining a moderate weight may help reduce the risk of developing chronic conditions.
You may be able to make certain lifestyle changes to help reduce stress and manage your weight. A management plan often involves more than one strategy.
Nutrition
Try to choose nutrient-dense foods that support a weight that’s healthy for you. Focus on fruits, vegetables, whole grains, and lean proteins.
It can also help to limit or avoid certain foods or ingredients, like processed foods, added sugars and salts, and alcohol. Not only can these foods contribute to weight gain, but they may also increase the risk of stress and depression.
You don’t have to overhaul your eating habits all at once. Pick 1 or 2 things to try first and stick with them. For example, if you usually drink a soda with a meal each day, try swapping the soda for tea or water.
Physical activity
Regular physical activity is an important part of weight loss and weight maintenance. The
Moderate intensity physical activities can include brisk walking, cycling, or yard work. You should be able to talk but not sing during these activities.
Regular physical activity may also help reduce stress and improve mental well-being. Find what works for you and stick with it to get the most benefits.
Mindfulness
Stress can be challenging to manage, but you may be able to improve your mental well-being at home with a few different mindfulness techniques.
Mindfulness involves focusing on the present moment. It’s meant to help your mind be still and root yourself in the here and now, rather than letting your mind wander and potentially latch onto things that distract you from the present.
Mindfulness
If you want to try mindfulness, check out this article to learn more about implementing it in your life.
Be kind to yourself
No matter which strategy you choose to manage your stress and weight, it’s important to be kind to yourself.
Stress and weight gain can have a bidirectional relationship. Being hard on yourself can increase stress and weight, and gaining weight can increase stress.
Managing stress and weight is a long-term journey, and it’s not always a straight line. Don’t dwell on slips — instead, be proud of your successes and aim to be as consistent as you can.
Not all cases of stress-related weight gain can be managed with lifestyle changes alone. In some cases, additional medical treatments may be necessary.
For example,
- glucagon-like peptide-1 (GLP-1) receptor agonists, like semaglutide (Wegovy) or tirzepatide (Zepbound)
- phentermine-topiramate (Qsymia)
- naltrexone-bupropion (Contrave)
These medications aren’t right for everyone in every situation, so talk with your doctor about what may be best for you.
People with severe or chronic stress may also benefit from certain types of therapy. You could consider cognitive behavioral therapy, which focuses on helping you identify and change unhelpful behavior or thought patterns.
If you’re experiencing anxiety or depression symptoms, medications may also help. Ask your doctor about what might work for you.
If you haven’t already, you can try dietary changes, increased physical activity, or mental well-being exercises. If these lifestyle changes aren’t effective, it may be time to talk with a healthcare professional.
It can help to start with a primary care practitioner. They’ll need to know your medical history and what you’ve already tried to help you make adjustments or try new strategies.
They may also recommend talking with certain specialists, such as:
- endocrinologists, who can help you manage your weight and chronic conditions like diabetes with medications and other strategies
- registered dietitians, who can help you make a personalized eating plan
- exercise professionals like personal trainers, who can help you find activities that work for you
- mental health professionals like psychologists or therapists, who can help you find ways to manage your stress
These professionals can be helpful members of your care team.
Chronic stress can lead to weight gain, and it may take some trial and error to find strategies that work best for you.
If you find it challenging to reduce your stress or manage your weight at home, talk with a doctor about additional strategies or medical treatments that might help.