Stress and Weight: What's Really Going On

The short version

• Long-term stress can affect appetite, sleep and activity, all of which affect weight.
• Cortisol plays a part, but "cortisol belly" supplements and detox programs aren't evidence-based.
• Simple practices like walking, slow breathing and talking to people can reduce stress quickly.
• If stress feels unmanageable, you deserve support. Call or text 988 in a crisis.

How stress affects your weight

• Appetite. Short-term stress can kill your appetite. Longer-term stress often raises it, especially for sugary, fatty foods.
• Sleep. Stress can disrupt your sleep, and poor sleep brings on its own hunger.
• Less activity. Your workout is often the first thing to go.
• Less planning. You've got no bandwidth for cooking, so takeout and snacks take over.
• Hormones. Long-term stress keeps cortisol elevated in some people, and this may promote fat storage around the middle.

About "cortisol belly"

You've probably seen the ads. There's a real link between stress hormones and belly fat, but it's overhyped, and the products aimed at it are unproven. If you have a very high cortisol level because of a medical condition (Cushing's syndrome), that's a real disease with specific symptoms, including rapid weight gain, a rounded face, thin skin, easy bruising and purple stretch marks, and it needs a doctor, not a supplement.

What helps

Quick relief, in 5 minutes or less

• Slow breathing. Breathe in for 4, out for 6, for a few minutes. A longer exhale can calm your body.
• Move. Walk outside for 5 or 10 minutes. It's one of the fastest ways to change your state.
• Name it. "I'm stressed about tomorrow's meeting." Simply naming it can take the edge off.
• Change location. Step away from your desk, the kitchen or your phone.

Long-term

• Regular exercise. One of the best-supported stress reducers.
• Consistent sleep.
• People. Talk with friends, family or a support group. Isolation makes almost everything worse.
• Mindfulness or meditation. Even 10 minutes a day can help some people. Apps can be a good way to start.
• Therapy. Cognitive behavioral therapy helps people work with stress and anxiety in practical ways.
• Boundaries. Sometimes the answer is reducing your load rather than coping better with it.

During very stressful periods

Your job, family or health might make this a bad time to diet hard. That's okay. A valid goal for a tough stretch is maintaining, or just keeping a few basics going:

• Eat regular meals with some protein.
• Walk a little most days.
• Protect your sleep.

Then pick back up when you can. Not every season of your life has to be a weight-loss season.

Sources

1. NIMH: I'm So Stressed Out! Fact Sheet
2. Harvard T.H. Chan School of Public Health: Stress and Health
3. 988 Suicide & Crisis Lifeline
4. Mayo Clinic: Chronic Stress Puts Your Health at Risk

This guide is general information, not medical advice. Please check with a clinician before making big changes, especially if you have a health condition, take medication, or are pregnant. Read the full disclaimer.