It’s true. Stress can lead to weight gain, but with stress management tips and healthy lifestyle habits, you can break the cycle.
We all have unique schedules, challenges, and responsibilities. But there’s one thing almost everyone can relate to while hustling through the 21st century: stress. For many, stress and weight gain go hand in hand.
Can stress cause weight gain? It sure can. Stress isn’t always a bad thing, but when it’s ongoing, it can have unpleasant consequences, like promoting unwanted weight gain and making weight loss much harder.
We’re diving into why and how stress impacts your weight, lifestyle factors that might make it worse, and how to prevent weight gain from stress.
We often view stress as a big looming monster that keeps us awake at night — and sometimes, it is. However, there’s actually a purpose behind short-term stress.
Stress is innately a survival mechanism. Think about the last time you were chased by a giant grizzly bear (okay, just imagine it). Your body responded in fight-or-flight mode, meaning you either battled it out with your stressor (said bear) or ran like heck to safety.
Stress is a physiological reaction triggered by the perception of a threat or stressor. Under stress, your body activates a complex cascade of hormonal and neurological processes to prepare you to respond to it.
The brain chemicals adrenaline and noradrenaline are released into your blood, increasing your heart rate and blood pressure — and providing quick energy by mobilizing glucose (blood sugar) stores in your body.
At the same time, the stress response suppresses non-essential functions — like those related to digestion and reproduction — to conserve energy for immediate use.
When it comes to stress and weight gain, the most relevant piece of the stress response is the release of the stress hormone cortisol.
In the moment, cortisol helps you stay focused on your stressor. But chronically high cortisol levels are associated with more negative effects of stress — like unwanted weight gain.
Research suggests gender differences in the stress response. It’s often characterized by “fight-or-flight” in men and “tend-and-befriend” in women. Tend-and-befriend means you might respond to stress by tending to those in need and seeking connections with (befriending) others.
Also, stress-related anxiety and depression are more frequent in women, and the link between female stress and weight gain is more prevalent.
Yes, and it’s primarily due to the link between stress hormones and weight gain.
Here’s what can happen:
An increased appetite. High levels of the cortisol stress hormone can increase your appetite, particularly cravings for higher-calorie, sugary, or high-fat comfort foods.
Disrupted sleep. Stress can disrupt sleep, making you feel crummy and fatigued. Sleep deprivation can mess with your body’s ability to regulate hunger hormones like leptin and ghrelin, which can further promote overeating.
Less exercise. In times of stress, a night in with Netflix might look a lot more appealing than hitting the gym. Stress can zap your energy and motivation to work out, promoting weight gain over time.
More belly fat. Chronic stress and high cortisol can affect fat storage and contribute to the buildup of abdominal fat associated with obesity and metabolic syndrome — conditions that increase the risk of stroke, type 2 diabetes, and heart disease.
Stress can lead to unhealthy habits that promote weight gain, and those unhealthy habits can lead to stress. It’s a classic vicious cycle.
For instance, chronic stress can drive you toward eating more comfort foods. But eating lots of ultra-processed foods high in saturated fat, sodium, and added sugar can elevate stress by disrupting blood sugar levels and affecting brain chemicals.
Similarly, when you’re feeling stressed, you might want to just veg out on the sofa. But a sedentary lifestyle (getting very little daily movement) means you’re not getting mood-boosting, stress-busting endorphins from exercise.
Too much stress can disrupt your sleep, and poor sleep can make you irritable and less equipped to manage daily stressors.
The point is, if you’re experiencing stress-related weight gain, don’t beat yourself up. There are many factors at play.
FYI, the link can go the other way, too.
It can. Stress can cause you to lose your appetite, skip meals, or exercise more than usual as a way to cope — all of which may cause weight loss. You may find stress impacts your weight in different ways over the course of your life.
Learn more about how stress can cause weight loss in our blog.
Let’s start with the root cause: stress. We can’t do much about work deadlines, screaming toddlers, or broken-down cars, but we can share some science-backed techniques to help you manage your stress levels in a healthy way.
Here’s what you can do.
Being active triggers the release of endorphins, which, in the words of our girl Elle Woods, “make you happy.”
Okay, it’s not that simple — but endorphins are brain chemicals that promote a sense of well-being and act as natural mood-lifters.
Regular exercise helps alleviate stress while providing a constructive outlet for pent-up energy and tension. In other words, you can release stress in a productive manner.
Whether it’s a tennis match or getting your steps in with a brisk walk, exercise can significantly reduce stress levels, supporting mental and emotional resilience.
Bonus: Doing more exercise will also help you lose and manage your weight.
This one can be tricky if stress keeps you up at night. But getting enough sleep stabilizes your emotions and bolsters your ability to face stressful situations.
It also prevents sleep deprivation-related weight gain, so it’s worth taking time to improve your shut-eye in any way you can.
Here’s what you can do to get the recommended seven to nine hours of sleep per night:
Establish a consistent sleep schedule, going to bed and waking up at the same times every day.
Create a relaxing bedtime routine you look forward to, which might include things like reading a book, taking a bubble bath, or meditating.
Optimize your sleep environment with cozy bedding, soft pillows, blackout curtains, breathable PJs, and white noise (if needed).
Meditation can be great for managing stress levels. A 2024 study even found that mindfulness meditation can reduce food cravings, stress, and emotional-eating tendencies.
To get started, try sitting still for a set time (like 10 minutes) and focusing on your breath.
There are lots of mobile apps that guide you through a meditation session. You can also check out our guide on how to meditate for beginners.
If meditation isn’t your jam, consider other stress-management techniques like:
Journaling
Going for walks in nature
Deep breathing exercises
Practicing yoga
Check out our blog on the benefits of yoga to see why this form of exercise helps you feel better mentally and physically.
Sometimes, when the burden of stress is overwhelming, additional mental health support is necessary.
With the help of a mental health professional like a therapist, you can learn how to lower stress hormones and manage your emotional state with new coping strategies and perspectives.
A therapist can also provide a safe, non-judgmental space to express your feelings.
If stress is behind mental health issues like anxiety and depression, a mental health professional can recommend treatments to help, too.
Our guide on how to handle stress shares more advice.
Okay, now that we’ve got the stress-management tips down, it’s time to look at weight gain. There are a few ways you can move toward a healthy weight, even when you’re dealing with high stress levels.
Here’s what to focus on.
Eating nutritious foods is key for weight loss and weight management. It can also help you manage stress, as a balanced diet can regulate blood sugar, mood, and energy levels, giving your body the resources it needs to cope with stressful situations.
Focus on eating a variety of whole foods, including:
Fruits and vegetables
Lean protein like chicken, fish, tempeh, and tofu
Whole grains like brown rice, oats, and quinoa
Legumes like lentils, chickpeas, and beans
If you find yourself stress eating — eating to soothe feelings of stress — try eating plenty of protein and fiber to feel fuller and keeping healthy snacks on hand.
Being more mindful about when and what you’re eating can also help you recognize when you’re hungry versus when you’re just trying to self-soothe with food. Pausing to reflect before eating can help you pivot to a healthier coping mechanism if needed.
Bonus tip: Drink plenty of water. This can support digestion and metabolism and keep your appetite in check.
We already talked about movement for stress reduction, but physical activity is also useful for reaching and maintaining a healthy weight.
Wondering how to get rid of stress belly fat? You can’t target fat loss, but exercise can help here, too.
Exercise burns energy, builds muscle mass, and boosts metabolism. It also improves overall fitness and reduces your risk of obesity, type 2 diabetes, and heart disease.
Think of ways to incorporate more activity into your routine and find things you enjoy, like:
Jogging
Joining a group fitness class
Meeting friends at the gym for a lifting session
Biking
Playing tennis or basketball
Swimming laps at the rec center
For general health, experts recommend at least 150 minutes of moderate-intensity exercise every week (that’s about 21 minutes a day on average). For weight loss, this is closer to 200 to 300 minutes (three hours and 20 minutes to five hours). Resistance training twice a week is also suggested.
This can feel like a lot, so don’t feel pressure to go all out right away. Start slowly, building up how much movement you do each week.
We’ve got more advice in our guide to how to start working out.
When nutrition, exercise, and lifestyle tweaks aren’t enough, weight loss medications can be helpful for some folks.
They’re typically prescribed to people with a body mass index (BMI) above a certain threshold or those who have obesity-related health conditions.
Weight loss drugs work in different ways, but many of them can suppress your appetite, curb cravings, reduce food noise (obsessive thoughts about food), increase metabolism, or limit the absorption of carbohydrates or fats.
Some of the most popular and effective options include:
Topiramate. Often used as an anti-seizure medication, topiramate (aka Topamax®) supports weight loss by altering appetite-regulating brain chemicals to make you feel full.
Naltrexone and bupropion. Sold under the brand name Contrave®, this combo of medications can reduce food cravings and appetite, promoting healthier eating habits and weight loss.
Metformin. Best known as a type 2 diabetes drug, metformin can reduce appetite and insulin resistance while regulating blood sugar levels.
Glucagon-like peptide-1 receptor agonists (GLP-1s). GLP-1s — like Ozempic®, Wegovy®, and compounded semaglutide — are injectable weight loss medications that can increase feelings of fullness, reduce appetite, and slow digestion. They mimic the action of the naturally occurring GLP-1 hormone in your body, which regulates appetite and promotes satiety (a full feeling).
A healthcare provider can talk you through which weight loss meds might work for you.
Stress and weight gain can both contribute to poor health, so the combo isn’t ideal.
Ongoing stress can promote:
Weakened immunity. Unmanaged stress might make you more susceptible to illness and infection.
Mental health effects. Ongoing stress can lead to chronic anxiety, depression, and burnout, impairing quality of life and overall wellness. Stress-related weight gain might also add to your stress and mental health struggles.
Heart disease. Stress can increase the risk of heart disease through frequent overeating, smoking, and inactivity, as well as increasing blood pressure and inflammation.
Impaired brain function. Unmanaged stress can impair memory, attention, and decision-making. Over time, it may also elevate your risk of cognitive disorders such as Alzheimer’s disease.
Weight gain can also affect your health in many ways. It can lead to obesity, which can increase your risk of health conditions like:
High blood pressure (hypertension)
Type 2 diabetes
Some cancers
So, it’s always worth taking steps to manage your stress to minimize related weight gain and health impacts. Your body — and brain — will thank you.
Stress and weight gain are an unfortunate pair. But fortunately, there are things you can do to manage them.
Here are the key things to keep in mind going forward:
Prioritize healthy habits. Balanced nutrition, regular exercise, and good sleep are essential for stress management and healthy weight maintenance. Take small steps to improve them wherever you can.
Lean on support systems. Turn to friends and family for support and reach out to therapists or other healthcare providers for additional mental health guidance. You’re not alone in this, no matter how stressful life feels.
Consider weight loss medications. If lifestyle habits aren’t enough, weight loss medications might be a helpful addition. Talk to a healthcare provider to see if this route makes sense for you.
If you’re considering medication, take our free online weight loss assessment.
A healthcare provider can let you know if you’re a good candidate for medication and create a personalized weight loss plan to help you take charge of your health — both mental and physical.
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.