Stress & Weight Gain

Photo by: Wesley Tingey

You may have heard that increased stress in your life can contribute to the development of chronic diseases, but have you ever considered how stress may be affecting your weight? If your weight loss has slowed or halted, you may want to consider how chronic stress may be playing a role in your weight loss journey.

What is chronic stress’s impact on the body?

Stress is a natural human response that prompts us to address challenges and threats in our lives. Not all stress is bad, though. A certain amount of stress is a normal part of daily life. In fact, stress on our bones and muscles through running, weight lifting, yoga, and other physical activities breaks down small muscle fibers within the body and allows for bigger, stronger muscles to grow. In addition, the stress of movement contributes to strong bones and decreased risk of osteoporosis. Acute stress sharpens the body’s senses to increase our strength and stamina and allows the body to act fast in times of need. However long-term chronic stress can also have a large impact on the body’s systems and how they function. 

Stress, both internal and external, releases a hormone in the body called cortisol. This hormone is produced in the adrenal glands and is sent to the body’s tissues for response. The body responds by increasing heart rate, stroke volume, and constriction of the blood vessels in the skin and the gut. All of these actions occur so that the body is active and primed for a fight or flight response. If left unchecked, cortisol is sent repeatedly to the tissues and may chronically elevate blood pressure, and blood sugars, and increase the risk of heart attack and stroke (Steptoe & Kivimäki 2012). From a psychological standpoint, chronic stress increases the risk of mental health problems including anxiety, insomnia, depression, substance use disorders, and muscle tension (Yale 2023). 

There are also different types of stress within the body in the form of internal and external stress. Internal stress may be in the form of calorie restriction, where the body does not get enough calories, or calorie excess, where the body has too many calories. Additionally, not enough or not the right amount of nutritional intake in the form of micronutrients, phytochemicals, or macronutrients can contribute to the stress response. External factors include life, emotional, mental, and physical stressors on the body. Not getting enough sleep can be an internal or external stressor as well.

How does chronic stress play a role in weight gain and weight loss?

It is known that stress itself is related to increased weight and eating behaviors. Associations have been found between stress and weight, as well as blood sugar, insulin release, and insulin response. Individuals with obesity may also be more sensitive to stress, potentially leading to greater systemic inflammation (Agustí et al 2018). Stress has an impact on mental cognition, behavior, physiology, and biochemistry, so one could say it has a big impact on the body! When stress releases cortisol, the body goes into fight or flight mode, which signals the body to hold onto excess energy in the form of calories because these calories may be necessary in the future to fight whatever stress the body is signaling. When stress is chronic, the body continuously holds onto to these nutrients and increases the body’s caloric needs whether they are used or not. Long-term stress may also increase food cravings, and blood pressure, impair glucose metabolism, and dysregulate the immune system. High levels of stress impact the brain within the limbic system which regulates hunger and fullness, food choice, and reward-seeking behaviors. All of these cues play a role in weight maintenance, loss, and gain. Overall, there is a true cyclical nature to stress, weight, and its associated behaviors (Tomiyama 2019; Incollingo et al 2015; Yau & Potenza 2013; Bays et al 2021).

How to lower your stress to improve weight loss goals

Not only can balanced nutrition improve internal stress levels, but lifestyle changes to improve stress may also boost momentum towards weight loss. Nutritionally, an anti-inflammatory diet that is high in fruits, vegetables, whole grains, and omega-3 fatty acids helps to fight oxidative stress throughout the body and promotes a good composition of healthy nutrients. Check out our past blogs on the anti-inflammatory diet and anti-inflammatory recipes for more information. Ensuring that your body has the right amount of nutrients is critical to reducing internal stress as well. Fueling the body with the correct caloric requirements and consistently throughout the day improves the brain's signaling pathways and may improve weight loss. Mindfulness-based stress reduction may lead to favorable changes in blood pressure, blood glucose, distress, and quality of life. Stress reduction may include exercise, yoga, meditation, breathing, and talk therapy (Raja-Khan et al 2015; Benson et al 2009). A more in-depth look at lifestyle factors to improve stress, while promoting weight loss, check out our blog, “Reducing stress, nutrition and lifestyle”.

Interested in learning more about how stress plays a role in your weight loss journey?

We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.

Published: November 20th, 2023.

This blog post was written by Amanda Brainerd MS, RD, LD, CSCC, a dietitian at Katie Chapmon Nutrition. She works with clients virtually and is accepting new clients.

• Citations

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