7 Surprising Connections Between Stress and Weight

Life is hectic! With work deadlines, chores to do, finances to juggle… There just isn’t enough time in the day to do everything that needs to be done! It's no surprise that over 60% of people in the UK feel overwhelmed with stress on at least a weekly basis.

What might surprise you though, is that stress and weight gain are closely connected. In this post, we'll explore seven surprising connections between stress and weight gain, and how chronic stress can lead to unwanted pounds. If you're wanting to get both your weight and your stress under control, you're in the right place.

The Stress Response: Fight or Flight

First off, what is stress? A simple explanation is that stress is the body’s response to life-threatening danger. Humans evolved in wild, natural environments, where we had to survive the threat of wild animals like lions and bears. So when our brain senses danger, our body responds by releasing stress hormones, which trigger physiological reactions that help us survive. You can learn more about this process in my ‘What Exactly is Chronic Stress?’ blog post.

This response evolved to protect us, and it’s still with us today because it is effective! In a life-or-death situation, it can save our lives. The problem is that we don’t live in the wild any more. We rarely find ourselves being chased by a lion, but we do regularly encounter problems that we perceive as ‘threats’, and this is where our stressful daily lives take a toll. In terms of our survival response, our brains can’t differentiate between a life-threatening lion attack, and our anxiously anticipating an argument; our body responds in the same way to both. When you experience these kinds of stressors and pressures on a daily basis, you’re living in a state of chronic stress which, over time, can start to produce some unpleasant side-effects.

1. The Cortisol Connection: Stress Hormones & Weight

One of the hormones released when we’re stressed is cortisol. High cortisol levels directly impact our weight by making us feel hungrier, and creating cravings for sugary, fatty foods. This is because cortisol tells our body to replenish energy even if we haven’t used many calories, creating a disconnect between our energy intake and expenditure by interfering with the hormones that control our appetite. Cortisol and insulin work together, so stress also results in higher insulin levels, which over time can lead to insulin resistance and type 2 diabetes.

In addition to altering our cravings, cortisol can slow down metabolism, the process by which our body converts what we eat and drink into energy. A slower metabolism means that our body burns calories more slowly, which can lead to weight gain over time. This hormone-driven change in metabolism and appetite can make it challenging to maintain a healthy weight, causing fat to be stored most noticeably around the belly.

Understanding this connection between cortisol and weight is the first step in taking control. By recognizing how our bodies respond to stress, we can begin to find ways to reduce its impact on our weight.

2. Emotional Eating: The Ultimate Frenemy

In moments of stress or emotional overwhelm, it's common to turn to our favorite foods for comfort; this instinct is known as stress-eating, or emotional eating. 

It’s a familiar situation for many people: you’re glued to your desk all day attending endless meetings, dealing with unexpected problems, and trying to juggle project deadlines, and the only thing you can think about is the delicious sweetness or salty crunch of your favorite snack. Your hand reaches for it automatically, and there is absolutely no part of you that even wants to resist! That delicious treat stimulates the brain’s reward mechanism, releasing the pleasure-giving hormone dopamine, and bringing you a moment of enjoyment and relief in an otherwise dreary day. But while these indulgences help us feel better in the moment, they can also lead us down a path that may not align with our long-term health goals.

This coping mechanism is fuelled by our natural instincts to seek out energy-dense foods; another bodily process that served us well when we lived in the wild, but which is thrown off balance in modern society. Each time we give into these cravings, we reinforce the behavior pattern; it increases the frequency and intensity of future cravings, and contributes to a pattern of favouring high-calorie foods which don’t provide the nutrients our bodies need. The momentary comfort they provide doesn’t address the root cause of our stress, the elevated blood sugar can contribute to chronic illnesses like heart disease, and the additional calories can accumulate over time, leading to weight gain. Frustratingly, this increase in weight can change how we feel about ourselves and our lives, contributing to the negative emotions that drive us to seek comfort in food in the first place!

Understanding this pattern is vital. Recognising that reaching for comfort foods is a response to stress rather than hunger, can empower us to make different choices. By finding other ways to soothe our stress - such as breathing exercises, physical movement, or mindfulness - we can begin to break the cycle of stress-eating and its impact on our weight. This shift not only helps to manage our weight, but also improves our overall well-being, fostering a healthier relationship with food and with our bodies.

3. The Vicious Circle: Stressed Out, Weighed Down

The relationship between weight gain and stress can become a vicious circle, creating a burden on our mental and physical health. Gaining weight can leave us feeling even more stressed, as the physical restrictions and societal pressures that come with weight gain can take a toll on our minds. This increased stress, and feeling of disempowerment, can then fuel further weight gain, leading to emotional eating and trapping us in a relentless cycle that feels impossible to escape. 

It's crucial to acknowledge how this cycle not only affects our self-esteem and body image but also increases our stress levels, making the journey to get healthy feel even more daunting. The good news is that once we recognise this process, we can start breaking free from it! This self-awareness opens the door to a path where managing stress and maintaining a healthy weight feel more achievable. By confronting this cycle head-on, we begin to understand the deep-rooted connections between our emotional well-being and physical health, paving the way for self-compassion and sustainable change.

4. Sleepless Nights: The Importance of Rest

Lost in the maze of stressful days, we often also find ourselves navigating sleepless nights. The quiet darkness, rather than inducing the peaceful rest we crave, creates an opportunity for our restless minds to wander, worry, regret, or plan. Our brain goes everywhere except to sleep, and if we do manage to drop off we find ourselves awake again at 2am, restless and uncomfortable. 

This lack of sleep leaves us tired and less likely to take part in physical activity. And when we miss out on the rejuvenating power of sleep, our body tries to give us energy in other ways - it tips the balance of our hormones and we produce a higher amount of our old friend, cortisol. As we know, this increases our appetite and slows down our metabolism, leading to more weight loss woes.

This subtle, but profound, impact of sleep disruption means that managing stress isn't just about the daylight hours but also about reclaiming the night. Stress can make it harder to get sleep, but many people regularly forgo a full night of sleep intentionally, for the sake of being more productive - prioritising long work hours, household chores or strict exercise regimes over the essential rest that our bodies need - not realising that this actually hinders the quality of their work and negatively impacts their long-term health. As our sleep patterns become more irregular, the challenge of maintaining a healthy weight grows. 

By recognizing the integral role of sleep in our health and weight journey, we can find motivation to prioritize habits and foods that support our need for deep sleep and restorative rest. 

5. Movement Matters: Walking Away From Stress

With an already endless to-do list, finding time for physical activity might not feel like a priority. However, exercise does much more than just burn calories. When it comes to reducing the effects of stress and managing our weight, physical activity is a powerful tool. When we move our bodies - whether it's a gentle walk, a yoga session, or a dance class - we're doing much more than improving our physical fitness. We're also releasing a cascade of feel-good hormones, like endorphins, that boost our mood and counteract the effects of stress hormones.

Even more than this, physical activity gives us a change of scenery, something new to focus on, and a much-needed mental break from the stressors of everyday life. It offers a moment of escape, an opportunity to connect with your body, and a sense of achievement. It's a practice in mindfulness, grounding us in the present and reminding us of our strength, resilience, and capability. 

When we turn physical movement into a regular habit, we not only see changes in our bodies but also in our stress levels and in our motivation to make healthier choices. It becomes a cycle of positivity, where each step takes us closer to a balanced, healthy life.

6. Mindfulness: A Peaceful Path to Better Choices

There’s an ability we all have, but which few of us use. It makes our senses more receptive, and our experiences more intense. If we use it while eating, we can get twice as much pleasure from half as much food. ‘What is this superpower?!’ I hear you ask. It’s mindfulness; the practice of giving something our full, undivided attention. Practicing mindfulness is like nurturing a garden; it's a gentle, patient process that can lead to fruitful outcomes. Mindful eating is about being very intentional, cultivating an awareness of what we eat, how we eat, and why we eat. It teaches us to pause, observe and appreciate the vivid colors, sensual textures, and deep flavors of our food, transforming a meal into a delight for the senses. 

This kind of inquisitive focus is uncommon in today’s world where time always feels limited and constant distractions compete for our attention. But intentionally practicing your ability to slow down and appreciate the subtleties in life can not only help you to improve eating habits, it can become a calming counterbalance to the chaotic whirlwind of stress.

Mindful eating invites us to see past the stress-induced cravings and tune in to our body's true hunger signals, to savour the process of nourishing our body and mind. By embracing this approach, we can start to move away from the automatic, mindless eating habits that lead to weight gain. Instead, we foster a deeper connection with our body, and healthier relationship with food. This connection allows us to value and honour ourselves by making choices that contribute to improving our health and well-being.

7. Seek Support: You're Not Alone

The journey toward better health and less stress can feel like a lonely path. It’s so common for our family, friends and colleagues to continue in their unhealthy habits while we are trying to change ours. It can feel like you’re swimming against the current. But it's important to remember that support surrounds you. Loved ones want you to succeed, but may not know how to help. Reach out to them, talk to them about the changes you want to make, the challenges you face, and what they can do to support you. 

There are free resources online, support groups, local social networks, and professionals like myself who can help you nail those habit changes and make your healthier life a reality. They may even have once been in your shoes, they can listen to your experiences and share their own, offering solace and understanding. These are pillars of practical advice, emotional support, and encouragement - they can fuel your motivation and make it feel easier to manage your stress levels and your weight. You don’t have to do this alone. Trying to be a superhero and take everything on alone will only leave you feeling more stressed. You are human, and we all need help sometimes.

Asking for help is one of the biggest acts of self-love.

Find someone who makes you feel seen and heard, and who lights a fire under your ass. Together, you can find strategies that work for you, plan your path to success, celebrate every victory, forgive every slip-up, and keep walking that path towards a healthier, happier, calmer future.