Can Stress Cause Weight Loss? It Can — Here’s How

You’ve got enough to worry about when you’re stressed — like the thing that’s stressing you out in the first place. But stress can often lead to problems like sleep loss, stomach issues, and — yes — weight changes.

So, can stress cause weight loss? It can. Stress can cause a loss of appetite and changes in your eating and exercise habits that can result in weight loss. You might find you regain lost weight when you get through the stressful period.

Below, we dive deeper into the stress and weight loss connection, including when to worry and how to reduce your stress levels and stop unintentional weight loss.

Stress affects us all differently, and it can cause weight loss for some.

You might lose a significant amount of weight after a stressful event, like losing a parent or going through a divorce. Or you might find chronic stress — such as from work and personal demands — causes unintentional weight loss over time.

Your weight loss may only be temporary, so you may regain any lost weight when your stress levels go back down.

How do you know if stress is behind your weight loss? Look out for other symptoms of stress, such as:

• Trouble sleeping

• Getting sick more often, suggesting a weakened immune system

• Stomach problems

• Increased heart rate

• Headaches

• Losing interest in things you usually enjoy

• Trouble concentrating

• Feeling angry, sad, or easily upset

Beyond stress, you might find depression and anxiety cause weight loss too.

On the flip side, stress can cause weight gain for some people, as being stressed out can lead to cravings and increased food intake, especially comfort food.

So, the link between stress and weight loss is there, but why does it happen? There are a few factors at play.

Loss of Appetite

When you’re stressed, your body’s hypothalamic-pituitary-adrenal (HPA) axis is activated. This is your body’s stress response system, which can set off your fight-or-flight response. It triggers the release of stress hormones — like cortisol and adrenaline — that help you spring into action and respond to a stressor.

But when your HPA axis is activated and you have increased adrenaline and cortisol levels, you may experience a loss of appetite. This can lead to eating less than usual and unintentionally losing weight over time.

Changes in Eating Habits

Beyond a loss of appetite, you might change your eating habits when you’re stressed.

You could skip lunch during a busy work day or feel too frazzled to cook dinner and snack on your kid’s leftovers instead. Or you might eat out less often when your schedule is busy.

Research shows that you can also lose interest in food when highly stressed, so your food choices might change.

All of these shifts could lead to you eating less or consuming fewer calories than usual.

Changes in Metabolism

Your metabolism can speed up when you’re in fight-or-flight mode.

Stress can cause an increase in thermogenesis, or how much heat your body creates. This means your body uses more energy.

If you’re not eating enough, this can result in your body burning more calories than you consume and over time, weight loss.

Changes in Exercise and Movement Habits

You might find you’re getting more workouts than usual to blow off steam and manage your stress levels. Or you might find yourself fidgeting, pacing, or tapping your foot through stressful Zoom calls.

This uptick in physical activity increases how much energy your body uses, which could lead to weight loss.

Gastrointestinal Issues

Stress can change how your brain communicates with your gut, or what’s known as your “brain-gut axis.”

So, when you’re stressed, you might experience gastrointestinal issues like:

• Stomach pain

• Heartburn

• Constipation

• Diarrhea

In the long run, stress can lead to gastrointestinal disorders like:

• Irritable bowel syndrome (IBS)

• Inflammatory bowel disease (IBD)

• Stomach ulcers

• Gastroesophageal reflux disease (GERD)

These issues don’t exactly inspire a healthy appetite. When you’ve got gastrointestinal issues, you might eat smaller meals or skip meals altogether.

Sleep Disruption

It’s no secret that stress can disrupt your sleep. Research shows that not getting enough sleep is linked to weight gain, but you might find the opposite is true for you.

Stress-induced sleep loss might leave you feeling too tired to cook or trigger GI issues that tank your appetite.

There are no set rules for how much weight loss is worrying. Your weight will naturally fluctuate, and you don’t need to panic about losing a pound or two.

That said, if you’re experiencing ongoing unintentional weight loss — and lifestyle changes aren’t helping reduce this — it’s worth reaching out to a healthcare provider.

You should also reach out to a healthcare provider if you:

• Have lost 10 pounds or five percent of your usual body weight over a period of six to 12 months or less

• Have other symptoms alongside weight loss

Reducing your stress levels is much easier said than done, of course, but there are some steps you can take to feel less frazzled.

Here’s what you can try.

Make Eating as Easy as Possible

A few simple interventions can help you eat enough nutritious food throughout the day. For instance, you can try:

• Meal prepping ahead of time

• Signing up for meal delivery services or buying ready-made nutritious meals

• Setting reminders to eat during busy workdays

• Cooking meals you used to enjoy with family

• Organizing enjoyable dinners with friends — bonus points if you get leftovers for tomorrow’s lunch

If you don’t have an appetite, try:

• Eating smaller, more frequent meals

• Prioritizing high-calorie nutritious snacks

• Trying to eat a few bites at regular meal times

These small steps can not only help you avoid unintentional weight loss, they can help you steer clear of the other unpleasant side effects of skipped meals, like low blood sugar and lightheadedness.

Try Relaxation Techniques

As the name suggests, relaxation techniques can help promote relaxation. You might find they decrease your stress levels, which could in turn increase your appetite and improve your sleep and overall well-being.

Some relaxation techniques you might try include:

• Breathing exercises

• Guided imagery, or picturing a calming scene

• Progressive muscle relaxation (when you tense and relax different muscles)

• Meditation

• Yoga or tai chi

Try to prioritize self-care time and do relaxing activities you enjoy each day.

Reach Out for Support

You don’t need to white-knuckle it through stressful situations alone. Reach out to friends, family, or healthcare professionals for support.

Speaking to a therapist, for example, can help you get through stressful periods of life — like grief or job loss — or learn skills to better manage general stress.

If you’re experiencing mental health issues — like anxiety, post-traumatic stress disorder, or depression — therapy and sometimes medication can also give you relief from your symptoms.

Check out our guide to how to handle stress for more tips.

Stress and weight loss have a tricky relationship. While stress can lead to overeating and cause you to gain weight, it can also lead to undereating and weight loss for some of us.

Here’s how to handle it if you’re in the second camp:

• Make eating easier. Whether you’ve lost your appetite or simply don’t have time to stop and eat, making mealtimes easier is key. Go for simple meals you enjoy, try eating smaller and more regular meals, and consider nutritious, ready-made meals.

• Focus on stress management. Sometimes all you need is a walk in nature and a long phone call with a friend. Other times, you need to hire more childcare or cut back on long work hours. Take a moment to think about what’s stressing you out and what steps you could take to resolve it, rather than slapping on short-term solutions.

• Reach out for help. Friends, family, support groups, therapists, healthcare providers — you’ve got options. You don’t need to go through stressful periods alone, especially if unintentional weight loss is adding to your list of things to worry about.

Not sure where to start? Check out our range of mental health services and our online psychiatry platform. We can help you get a handle on your stress and stop unintentional weight loss in its tracks.