Stress often feels like an unavoidable part of life; from workplace deadlines to financial pressures, family responsibilities to the constant notifications on our phones, the body is often in a heightened state of alert. While most people associate stress with anxiety, tension, or sleepless nights, its effects go much deeper.
One of the most overlooked consequences of chronic stress is its impact on weight. Whether it’s unexplained weight gain or loss, stress can disrupt metabolism, appetite, and fat storage in ways many don't realise.
The stress-weight connection
Stress isn’t just a psychological issue. It triggers a cascade of physiological responses that affect nearly every system in the body. When faced with a stressful situation, the body activates the hypothalamic-pituitary-adrenal (HPA) axis, releasing cortisol, often referred to as the stress hormone.1 While cortisol is essential for survival, helping the body respond to immediate threats, prolonged exposure can have damaging effects, particularly on weight regulation.2
For some, stress leads to appetite suppression, often resulting in unintentional weight loss. However, for many others, chronic stress contributes to weight gain, particularly around the abdomen.3 This is because prolonged cortisol release encourages the storage of fat, especially visceral fat, which is the type that surrounds internal organs and increases the risk of metabolic diseases such as type 2 diabetes and heart disease.3
Why stress makes you eat more
One of the most well-documented effects of stress is its influence on eating habits. Emotional eating, which is the turning to food for comfort during periods of distress, is a common coping mechanism.3
In times of stress, the body craves high-energy foods, particularly those rich in sugar and fat, as a way to quickly replenish energy stores.4 This might have been beneficial thousands of years ago when stress was primarily caused by immediate physical dangers, requiring quick bursts of energy to escape a threat. However, in today’s world, where stress is often psychological rather than physical, this response leads to excessive calorie intake without the corresponding need to expend energy.
Research also suggests that stress reduces activity in the brain’s prefrontal cortex (the area responsible for self-control) while increasing activity in the area which drives impulsive behaviour.5 This makes it harder to resist cravings, increasing the likelihood of episodes of over-indulgance, particularly on processed and high-sugar foods.
The role of stress-induced drinking
While food is a common comfort during stressful times, alcohol is another coping mechanism many turn to. A Finnish study found that men were more likely than women to use alcohol as a stress reliever, a behaviour that became more pronounced in middle age.6 The relationship between alcohol consumption and weight is complex. Moderate drinking does not always lead to weight gain, but frequent, high-volume drinking is associated with higher BMI and increased fat accumulation.7
Alcohol not only adds empty calories to the diet but also impairs judgement, making it easier to overconsume unhealthy foods. It also disrupts sleep, which further impacts metabolism and hunger hormones. This creates a vicious cycle where poor sleep leads to increased cravings for sugary and fatty foods, further exacerbating weight gain.7
Cortisol, metabolism, and fat storage
Instead of just focusing on increasing appetite, cortisol actively changes where fat is stored in the body. Studies have shown that high cortisol levels lead to fat accumulation around the abdomen, a process driven by an increase in insulin resistance.8 Unlike subcutaneous fat, which is stored just under the skin, visceral fat is more metabolically active and releases inflammatory chemicals that raise the risk of heart disease and diabetes.9
In addition to influencing fat storage, chronic stress slows metabolism. One study found that women who reported high stress levels burned fewer calories after meals compared to those who were less stressed.6 Over time, this reduced calorie burn can contribute to gradual weight gain.
The long-term effects on weight trajectories
Weight gain due to stress does not happen overnight. It’s a gradual process that occurs over the years. Studies show that individuals who consistently used eating or drinking as a stress management strategy experienced a faster increase in BMI from early adulthood into middle age, suggesting that persistent stress-eating behaviours set the foundation for long-term weight challenges.6
Managing stress without gaining weight
Given the clear connection between stress and weight, finding healthier ways to cope with stress is essential. Here are some effective strategies to prevent stress-induced weight gain:10
1. Prioritise sleep
Chronic stress often leads to poor sleep, and inadequate sleep disrupts hunger hormones, increasing cravings for unhealthy foods. Aim for seven to nine hours of quality sleep per night to support better appetite regulation and metabolism.
2. Engage in regular physical activity
Exercise is one of the best ways to combat stress and regulate cortisol levels. Both cardiovascular workouts and strength training help burn excess energy while improving mood through the release of endorphins.10
3. Practise mindful eating
Rather than eating in response to stress, practising mindful eating can help prevent unnecessary calorie consumption. Taking time to recognise hunger cues, eating slowly, and reducing distractions while eating can improve portion control and satisfaction.10
4. Find alternative stress outlets
Instead of turning to food or alcohol, explore other stress-relieving activities such as meditation, deep breathing exercises, journaling, or spending time outdoors. Social support also plays a role: talking to a friend or engaging in hobbies can provide comfort without the added calories.10
5. Choose nutrient-dense foods
If stress-eating is unavoidable, opt for healthier choices. Foods rich in fibre, protein, and healthy fats can help regulate blood sugar levels and keep hunger at bay.11 Swapping processed snacks for nuts, yoghurt, or fruit can make a significant difference in overall calorie intake.
6. Limit alcohol consumption
For those who use alcohol as a stress reliever, setting limits and finding non-alcoholic alternatives can help reduce its impact on weight. Herbal teas, flavoured water, or alcohol-free spirits can offer a satisfying alternative without the additional calories.
The numan take
The relationship between stress and weight is complex, but it’s not inevitable. While stress may be unavoidable to a certain extent, the way in which we respond to it determines its impact on our health. Understanding that stress-eating and stress-drinking are deeply rooted in both biology and psychology can help in developing more effective coping strategies.
In times of crisis, please talk to a trusted friend, family member, or healthcare professional for support. There are charities out there which offer personal support to all those in need. For further advice, visit CALM, Samaritans, and AA.
Schvey NA, Puhl RM, Brownell KD. The stress of stigma: exploring the effect of weight stigma on cortisol reactivity. Psychosom Med [Internet]. 2014;76(2):156–62. Available from: http://dx.doi.org/10.1097/PSY.0000000000000031
Chao A, Grilo CM, White MA, Sinha R. Food cravings mediate the relationship between chronic stress and body mass index. J Health Psychol [Internet]. 2015;20(6):721–9. Available from: http://dx.doi.org/10.1177/1359105315573448
Jacques A, Chaaya N, Beecher K, Ali SA, Belmer A, Bartlett S. The impact of sugar consumption on stress driven, emotional and addictive behaviors. Neurosci Biobehav Rev [Internet]. 2019;103:178–99. Available from: http://dx.doi.org/10.1016/j.neubiorev.2019.05.021
Rosenqvist E, Kiviruusu O, Berg N, Konttinen H. Stress-induced eating and drinking and their associations with weight among women and men during 30-year follow-up. Psychol Health [Internet]. 2025;40(1):1–16. Available from: http://dx.doi.org/10.1080/08870446.2023.2192240
Xiao Y, Liu D, Cline MA, Gilbert ER. Chronic stress, epigenetics, and adipose tissue metabolism in the obese state. Nutr Metab (Lond) [Internet]. 2020;17(1):88. Available from: http://dx.doi.org/10.1186/s12986-020-00513-4
Dhokte S, Czaja K. Visceral adipose tissue: The hidden culprit for type 2 diabetes. Nutrients [Internet]. 2024;16(7). Available from: http://dx.doi.org/10.3390/nu16071015
Goens D, Virzi NE, Jung SE, Rutledge TR, Zarrinpar A. Obesity, chronic stress, and stress reduction. Gastroenterol Clin North Am [Internet]. 2023;52(2):347–62. Available from: http://dx.doi.org/10.1016/j.gtc.2023.03.009
Alahmari LA. Dietary fiber influence on overall health, with an emphasis on CVD, diabetes, obesity, colon cancer, and inflammation. Front Nutr [Internet]. 2024;11:1510564. Available from: http://dx.doi.org/10.3389/fnut.2024.1510564
