Stress and weight: what a health psychologist has to say

Stress: it’s the uninvited guest that shows up unannounced, lingers too long, and disrupts almost every aspect of life, including your weight. Whether it’s juggling work deadlines, financial worries, or the ever-present mental load of daily responsibilities, stress is more than just a feeling; it has a profound impact on the body, particularly when it comes to weight gain and weight loss.

To unpack this complex relationship, we spoke to Tia Ifram GMBPsS, one of our Numan health coaches with a Master’s degree in health psychology. She works with individuals struggling with their weight, helping them manage their relationship with food and addressing food-related stressors. Her insights reveal just how intertwined these issues are, and how shifting our approach to stress can make all the difference in weight management.

Why stress leads to weight gain

When we experience stress, the body goes into fight-or-flight mode, activating the hypothalamic-pituitary-adrenal (HPA) axis and releasing cortisol, often called the stress hormone.¹ While this response is useful in short bursts like trying to catch a bus before it takes off, modern-day stressors are persistent. Chronic stress keeps cortisol levels elevated, which can lead to increased appetite, cravings for high-fat and sugary foods, and even fat storage around the abdomen.¹

“Whenever [my clients] feel stressed, they tend to go to emotional eating,” says Tia. “ It’s often caused by something happening at work or they’ve fought with a friend or a family member, and usually, that’s associated with excessive eating.”

The cycle of stress and eating is biological as well as physical. Research shows that cortisol encourages the brain to seek high-energy foods, particularly those rich in sugar and fat.² 

Sleep, stress, and eating habits

If stress alone wasn’t enough, lack of sleep, which often is a byproduct of stress, worsens the problem. Sleep deprivation disrupts ghrelin and leptin, the hormones that regulate hunger and fullness. This leads to stronger cravings, poorer food choices, and less ability to resist processed and high-calorie foods.

“The more stress you experience, the more your brain is fatigued, and the more difficult it becomes to make healthier decisions,” Tia explains. “That’s associated with decision fatigue, which means you have less control over what you eat, why you eat it, and when you eat it.” Somewhat ironically, however, is that weight gain itself can become a major source of stress. Many people trying to lose weight feel frustration, guilt, and self-blame, which only adds to the mental burden.

“Nine times out of ten, weight gain is not something a patient wants to go through,” says Tia. “So that in itself becomes a stressor that leads to excess food intake, creating a cycle that’s hard to break.”

Practical strategies to break the cycle

Rather than relying on willpower alone, Tia suggests a three-step approach to managing stress without turning to food:

• Acknowledge your stress: Stress is a normal part of life. Instead of immediately trying to push it away, simply recognising it can help you take control.

• Observe your behaviour: What do you usually do when you’re stressed? Do you reach for snacks? Do you crave sugar or fat? Understanding your patterns helps you regain control.

• Take an active approach: Now that you know your tendencies, decide on a healthier way to respond. Can you take a short walk? Call a friend? Engage in deep breathing exercises?

“Once I shift my patients’ perspectives from restriction to balance, they feel their stress levels drop,” Tia explains. “I encourage them to allow themselves a piece of chocolate if they want it. When you remove the ‘forbidden’ label, it becomes easier to manage cravings without going overboard.”

Mindfulness and managing stress

Mindfulness plays a crucial role in breaking the stress-weight connection. However, Tia notes that mindfulness isn’t a one-size-fits-all solution.

“Some people love journaling; others think it’s a waste of time,” she says. “It’s about finding what works for the individual.”

One technique that works for almost everyone is breathing exercises. “People should try the box method. Breathe in for 4 seconds, hold for 4 seconds, breathe out 4 seconds, and hold again for 4 seconds, all while picturing a box being drawn,” Tia suggests. “It helps you regain control over your emotions and your brain’s processing of stress.”³

Common stressors and how to manage them

The most frequent stressors among Tia’s clients revolve around parenting and financial pressure.

“A lot of my patients are parents of young children. They’re constantly juggling responsibilities and don’t have time for themselves,” she explains. “That lack of time and self-care plays a huge role in stress and emotional eating.”

For those facing high levels of stress, finding moments of self-care is key, whether it’s a 10-minute walk, listening to music, or engaging in a relaxing activity like reading.

The numan take

Weight loss is not just about hitting a number on the scale, but a lifestyle shift. “The one piece of advice I’d give to anyone struggling with weight loss and stress is to embrace the process,” Tia concludes. “A weight loss journey is long-term, and it should be enjoyable. It’s not about restriction. It’s about balance and making sustainable changes.”

NB: This blog is for informational purposes only and not intended to be used as medical advice.

References

1. ^{Herman JP, McKlveen JM, Ghosal S, Kopp B, Wulsin A, Makinson R, et al. Regulation of the hypothalamic‐pituitary‐adrenocortical stress response. Comprehensive Physiology. Wiley; 2016. p. 603–21.} 

2. ^{Yau YH, Potenza MN. Stress and eating behaviors. Minerva Endocrinol. 2013 Sep;38(3):255-67. PMID: 24126546; PMCID: PMC4214609.}

3. ^{Balban MY, Neri E, Kogon MM, Weed L, Nouriani B, Jo B, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med. 2023;4(1):100895.}