Hormonal imbalances
Chronic stress elevates cortisol levels, which can lead to increased appetite and cravings for high-calorie foods.¹
WEIGHT LOSS
The connection between stress and weight
Stress can influence weight by affecting appetite and overall health. Chronic stress, in particular, plays a key role in promoting behaviours and hormonal changes that contribute to weight gain.¹
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Learn how stress impacts your weight and health
Discover effective strategies to manage stress and support weight loss
Understand the differences between acute and chronic stress and their effects
WHAT'S THE LINK?
Chronic stress often leads to increased levels of cortisol, a hormone that can elevate appetite and drive cravings for high-calorie, high-fat foods.
This can result in overeating and fat storage, particularly around the abdominal area. Acute stress, on the other hand, may temporarily suppress appetite, but this effect is usually short-lived.1
The impact of stress on weight
Metabolic changes
Chronic stress can alter metabolic pathways, promoting fat storage and reducing the body's ability to burn fat effectively.²
Emotional eating
Many people cope with stress by eating comfort foods, which are often high in sugar and fat.¹
Disrupted sleep
Stress often affects sleep quality, which in turn can interfere with weight management. Poor sleep is linked to weight gain and difficulty in losing weight.¹
Reduced physical activity
Stress can lead to fatigue and a lack of motivation to exercise, further complicating weight loss efforts.¹
Immune system impact
Chronic stress can weaken the immune system, leading to increased susceptibility to infections and illnesses. This can disrupt regular exercise routines and affect overall health, making it more challenging to maintain a healthy weight.³
ACUTE VS CHRONIC STRESS
Understanding the different types of stress and their impact on your health can help you manage stress more effectively.
Both acute and chronic stress have unique characteristics and effects on the body.
Acute stress
Acute stress is short-term and triggers a "fight or flight" response, which may temporarily suppress appetite. This effect is typically not associated with long-term weight changes.1
Examples of acute stress:
Preparing for a big presentation
Taking an important exam
Experiencing a sudden argument
Chronic stress
Chronic stress leads to sustained cortisol release, which is linked to increased appetite, cravings for high-calorie foods, and fat accumulation, particularly in the abdominal area. This type of stress is a significant factor in weight gain.1
Examples of chronic stress:
Ongoing financial difficulties
Long-term relationship problems
Prolonged work-related stress
Managing stress through lifestyle
To effectively manage stress, it's important to incorporate both physical and psychological strategies. A balanced approach can help mitigate the negative impacts of stress on your health.
Regular exercise
Physical activity helps reduce stress hormones and triggers the release of endorphins, improving mood.⁴
Balanced diet
A healthy diet may influence the regulation of stress-related hormones by reducing inflammation, improving gut health, and promoting balance in neurohormonal systems involved in mood and stress responses.⁵
Adequate sleep
Quality sleep is essential for managing stress effectively and maintaining overall health. Research shows that stress can disrupt sleep, increasing the risk of insomnia and other health issues. Prioritising restful, consistent sleep can help build resilience to stress.⁶
Mindfulness practices
Techniques such as meditation, deep breathing, and yoga can help reduce psychological stress and improve mental clarity.⁷
Social support
Connecting with friends and family provides emotional support and helps buffer against stress.⁸
Time management
Efficiently managing your time can reduce the feeling of being overwhelmed, which is a common source of stress.
How health coaching can help you manage stress
Stress is an inevitable part of life, but managing it effectively can significantly impact your health and weight loss goals. Health coaching provides tailored strategies to help you navigate and reduce stress, empowering you to stay focused and resilient.
A health coach can help you identify stress triggers, implement mindfulness techniques, and develop healthier coping mechanisms. This personalised approach makes it easier to maintain balance and prevent stress-related habits, such as emotional eating and alcohol abuse.
Sam, a Numan patient, shares: “I’ve learnt all these different ways to cope with situations like stress or emotional eating. I’m set up for success.”
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A holistic approach to sustainable weight loss
Stress management is a key pillar of sustainable weight loss, but it works best when combined with other essential elements like nutrition, exercise, and sleep. Together, they create a comprehensive approach to health.
Nutrition: Balanced meals provide the energy and nutrients needed to stay resilient under stress.
Exercise: Physical activity is a proven stress reliever, releasing endorphins that boost mood and energy.
Sleep: Quality rest helps your body recover and reduces the impact of stress hormones.
By integrating these elements, you can build a framework for lasting health and wellbeing.
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Numan's Weight Loss Programme: stress management and beyond
Our Weight Loss Programme is designed to tackle the multifaceted nature of weight loss, addressing stress alongside other key factors like diet and exercise. This holistic approach ensures that you’re supported on every step of your journey.
Here’s what the programme includes:
Medications: Clinically-proven treatments to curb appetite and enhance metabolism.
Expert guidance: Access to specialists in stress management, nutrition, and behavioural change.
Obesity insights: Understanding obesity as a disease and learning how to manage it effectively.
With Numan’s integrated approach, you’ll have the tools and support you need to manage stress and achieve sustainable weight loss.
KNOWLEDGE
More weight loss and stress tips
References
1 Kumar, R., Rizvi, M. R., & Saraswat, S. (2022). Obesity and stress: A contingent paralysis. International Journal of Preventive Medicine, 13, 95. https://doi.org/10.4103/ijpvm.IJPVM_427_20
2 Rabasa, C., & Dickson, S. L. (2016). Impact of stress on metabolism and energy balance. Current Opinion in Behavioral Sciences, 9, 71–77. https://doi.org/10.1016/j.cobeha.2016.01.011
3 Alotiby, A. (2024). Immunology of stress: A review article. Journal of Clinical Medicine, 13(21), 6394. https://doi.org/10.3390/jcm13216394
4 Basso, J. C., & Suzuki, W. A. (2017). The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain plasticity (Amsterdam, Netherlands), 2(2), 127–152. https://doi.org/10.3233/BPL-160040
5 Madison A, Kiecolt-Glaser JK. Stress, depression, diet, and the gut microbiota: human–bacteria interactions at the core of psychoneuroimmunology and nutrition. Curr Opin Behav Sci [Internet]. 2019;28:105–10. Available from: http://dx.doi.org/10.1016/j.cobeha.2019.01.011
6 Kalmbach DA, Anderson JR, Drake CL. The impact of stress on sleep: Pathogenic sleep reactivity as a vulnerability to insomnia and circadian disorders. J Sleep Res [Internet]. 2018;27(6). Available from: http://dx.doi.org/10.1111/jsr.12710
7 Worthen, M., & Cash, E. (2023). Stress management. In StatPearls. StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK513300/
8 Hostinar, C. E., & Gunnar, M. R. (2015). Social Support Can Buffer against Stress and Shape Brain Activity. AJOB neuroscience, 6(3), 34–42. https://doi.org/10.1080/21507740.2015.1047054