Stress and Weight Gain

Let’s talk about stress. Acute or short-term stress causes a spike in hormones that result in a fight or flight response. Sometimes this can be beneficial, with temporary improvements in ability to focus, memory, physical performance and immune function.^1.2 Unfortunately, these days there are lots of pressures people face that lead to regular or long-term stress. It could be a busy or intense job, the demands of raising kids or looking after elderly or unwell family members, the rising cost of living or it could be a combination of different things. The problem is, unlike acute stress, frequent or prolonged episodes of stress have negative impacts on the body, including weight gain, due to high levels of a hormone called cortisol.³

There are many ways cortisol can contribute to weight gain.³

1. High cortisol increases appetite especially for high calorie comfort foods such as sugary or fatty foods.
2. Elevated cortisol promotes excess fat to be stored in the abdominal area.
3. High cortisol levels lead to insulin resistance which also increases fat storage.
4. Long term elevations in cortisol can cause muscle breakdown which slows metabolism making it harder to lose weight.

Behavioural changes in the face of chronic stress can also influence weight gain.⁴

1. Physical activity and sedentary behaviour- chronic stress can lead to fatigue and less energy resulting in a reduction of physical activity and an increase in sedentary behaviour.
2. Sleep – sleep quality may be affected by chronic stress, and sleep deprivation increases the risk of stress. Poor sleep is known to increase weight gain.
3. Emotional eating- stress can lead to overeating, especially highly palatable foods such as sugary or salty foods. This signals reward pathways in the brain to provide temporary comfort, but can lead to negative feelings later, including guilt, which adds to the level of stress. This can set up a cycle that is hard to get out of especially if food has been a person’s coping strategy for a long time.

Strategies to combat stress

The good news is there are many ways to reduce stress. The most important thing is finding the one that works for you. Here is a list of a few you can try:

1. Quick relaxation strategies-strategies that focus on breathing or mindfulness can take just a few minutes to try. Like any skill it’s best if you start with practising them daily when you feel calm. Once you are used to doing them, you can try them in periods of stress. Centre for Clinical Interventions WA and Black Dog Institute have some examples of techniques you can try using the following links:
   • CCI WA – Breathing Retraining
   • CCI WA – Progressive Muscle Relaxation
   • Black Dog Institute – Quick Relaxation Techniques
2. Regular exercise-exercise improves mood, self-esteem, and reduces urges to snack.^5,6,7 Being out in nature is great for mental health and wellbeing, but even home-based exercise can be a good starting point to reducing stress.^7,8
3. Doing activities you love-studies show consistent participation in enjoyable leisure activities buffer stress.⁹ This could be art, music, craft, dancing, sport, reading, cooking, gardening or anything that brings you joy. It may seem hard to go back to those fun activities you used you do but it can significantly improve your health.
4. Catching up with friends or family- Social interaction helps buffer stress and improves resilience.¹⁰ Studies have even found it dampens the cortisol response produced in times of stress.¹⁰
5. Setting and achieving goals- setting and achieving goals reduces stress and improves motivation and self-confidence. The key is keeping the goals small and specific, so they don’t seem too daunting.
6. Seeking extra help- if you feel your level of stress or current circumstances are overwhelming then it is best to discuss it directly with a health professional. Your GP or Psychologist are great starting points, and they can help you access the treatment you need.

Stress management is an essential component to losing weight and is a cornerstone of any weight management program. If you feel stress is affecting your ability to lose weight, try out some of these strategies or book an appointment with a GP or Psychologist to figure out what would work best for you.

If you are struggling with your mental health and need urgent help, please use one of the following supports, which are all available 24/7.

• Lifeline 13 11 14
• Beyond Blue 1300 22 4636
• Nurse On Call 1300 60 60 24
• In the event of an emergency, call 000

References:

1. Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function: A review. EXCLI journal. 2017 Jul 21;16(1).
2. Dhabhar FS. The short-term stress response – Mother nature’s mechanism for enhancing protection and performance under conditions of threat, challenge, and opportunity. Front Neuroendocrinol. 2018;49:175-192. doi:10.1016/j.yfrne.2018.03.004
3. Singh B, Maurya NK. The Cortisol Connection: Weight Gain and Stress Hormones. Arch Pharm Pharma Sci. 2024 Mar 28;8(1):009-013.
4. ‌Jankowska P. The Role of Stress and Mental Health in Obesity. Obesities. 2025; 5(2):20. https://doi.org/10.3390/obesities5020020
5. Ledochowski L, Ruedl G, Taylor AH, Kopp M. Acute effects of brisk walking on sugary snack cravings in overweight people, affect and responses to a manipulated stress situation and to a sugary snack cue: a crossover study. PLoS One. 2015 Mar 11;10(3):e0119278.
6. Zamani Sani, S et al. Physical activity and self-esteem: testing direct and indirect relationships associated with psychological and physical mechanisms.  Neuropsychiatr Dis Treat. 2016 Oct 12;12:2617–2625. doi: 10.2147/NDT.S116811
7. Better Health Channel. Exercise and Mental Health [Internet]. Better Health Channel. 2021. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mental-health
8. Bowler DE, Buyung-Ali LM, Knight TM, Pullin AS. A systematic review of evidence for the added benefits to health of exposure to natural environments. BMC Public Health. 2010 Aug 4;10:456. doi: 10.1186/1471-2458-10-456.
9. Pressman, SD et al. Association of enjoyable leisure activities with psychological and physical well-being. Psychosom Med. 2009 Jul 10;71(7):725–732. doi: 10.1097/PSY.0b013e3181ad7978
10. Ozbay, F et al. Social support and resilience to stress: from neurobiology to clinical practice. Psychiatry (Edgmont). 2007 May;4(5):35–40.