Stress can significantly influence weight by affecting appetite, metabolism, and overall health.
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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
Stress can influence weight in various ways. While some people may lose weight due to stress, others may gain weight.
The body’s response to stress involves the release of hormones such as cortisol, which can affect appetite and fat storage.
Hormonal imbalances
Chronic stress elevates cortisol levels, which can lead to increased appetite and cravings for high-calorie foods.¹
Metabolic changes
Stress can slow down metabolism, making it harder to lose weight.
Emotional eating
Many people cope with stress by eating comfort foods, which are often high in sugar and fat.
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.
Reduced physical activity
Stress can lead to fatigue and a lack of motivation to exercise, further complicating weight loss efforts.
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.
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 is short-term and often results from specific events or situations. This type of stress can be positive (eustress) or negative (distress). Acute stress triggers the body's "fight or flight" response, leading to a temporary increase in heart rate and adrenaline levels.
Acute stress typically does not lead to significant weight gain. In fact, it may sometimes lead to temporary weight loss due to a reduced appetite and increased energy expenditure.
Examples of acute stress:
Preparing for a big presentation
Taking an important exam
Experiencing a sudden argument
Chronic stress is long-term and results from ongoing situations or pressures. It leads to continuous activation of the stress response, which can have detrimental effects on health.
Chronic stress is associated with higher levels of cortisol, which can lead to increased appetite and cravings for high-calorie foods, ultimately resulting in weight gain, particularly around the abdominal area.
Examples of chronic stress:
Ongoing financial difficulties
Long-term relationship problems
Prolonged work-related stress
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.
Balanced diet
Eating a healthy diet supports overall wellbeing and can help regulate stress-related hormones.
Adequate sleep
Quality sleep is crucial for stress management and overall health. Aim for 7-9 hours of sleep per night.
Mindfulness practices
Techniques such as meditation, deep breathing, and yoga can help reduce psychological stress and improve mental clarity.
Social support
Connecting with friends and family provides emotional support and helps buffer against stress.
Time management
Efficiently managing your time can reduce the feeling of being overwhelmed, which is a common source of stress.
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1 Tomiyama AJ. Stress and Obesity. Annu Rev Psychol. 2019;70:703-718. doi:10.1146/annurev-psych-010418-102936