An unhealthy diet and lack of exercise are two commonly understood causes for weight gain.
Stress is another factor that can drive weight gain and loss, as well as a variety of other symptoms, explains Dr Bhavini Shah a GP and LLoyds Pharmacy Online Doctor.
We all experience stress sometimes, but for some people it’s an ongoing issue that causes physical and psychological signs such as headaches or problems sleeping. If you’re going through a stressful period, you might have experienced symptoms such as weight changes.
Can stress cause weight gain?
Periods of stress can lead to weight gain. Studies have shown that people gravitate towards foods high in fat, sugar and calories when they’re stressed.
There’s also evidence to suggest that people exercise less due to stress and spend more time being sedentary. Changes in eating and exercise patterns can cause weight gain.
Signs your weight gain may be down to stress
When we’re stressed, there are factors that can increase the likelihood of us gaining weight, these include:
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Increased appetite
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Cravings for junk food
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Lack of sleep
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Not exercising enough
“All these factors can combine with other stress symptoms to cause a negative spiral, leading to greater weight gain,” Dr Shah said.
“For instance, feeling so stressed that you can’t sleep may stop you from doing regular exercise, which in turn worsens feelings of anxiety and stress, perpetuating the cycle and making it harder to break.”
How stress affects weight
There are two main reasons why stress can affect your weight:
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It has a direct, physical impact on your body
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It leads to unhealthy lifestyle changes
Dr Shah explained: “Stress affects the body by altering hormone release, triggering a range of physical responses. For example, many people notice changes in their appetite when stressed, eating either more or less than usual. The primary hormones involved in the stress response are cortisol and adrenaline.
“The stress hormones cortisol and adrenaline make it harder for insulin to work, and this causes your blood sugar levels to rise. Heightened blood sugar can be associated with weight changes, and affect serious conditions like type 2 diabetes.”
Cortisol
“When we feel stressed, our bodies release cortisol – a significant appetite stimulant. Therefore, we may find ourselves feeling increasingly hungry during stressful periods.
“Regular and prolonged exposure to high cortisol levels can take a serious toll on your body, potentially leading to conditions like Cushing’s syndrome.”
Common signs of elevated cortisol include:
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Weight gain, especially around the abdomen, upper back, and face
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Fatigue and low energy levels
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Frequent illness or a weakened immune system
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Acne and thinning hair
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Easy bruising and slow wound healing
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Weak bones and muscle weakness
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Decreased sex drive
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High blood sugar levels
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Irregular menstrual cycles
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Anxiety, depression, and mood changes
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Sleep disturbances
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Trouble concentrating or brain fog
“Over time, chronic high cortisol can increase the risk of heart disease, osteoporosis, diabetes, and mental health challenges.”
Adrenaline
“When we’re feeling stressed or anxious, our bodies release cortisol and adrenaline. These hormones help our bodies prepare for scary situations, causing our hearts to beat faster, and making us feel more alert.”
If you often feel very stressed, your body will be releasing these hormones regularly. Over time this can have a impact on your body and may make you feel physically unwell, causing symptoms such as the following:
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Problems sleeping
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Feeling very tired
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Headaches
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Chest pains
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Indigestion and heartburn
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Constipation and diarrhoea
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Erectile dysfunction
Effective weight management treatments
Stress can cause weight loss and weight gain. If you’re feeling stressed and finding it’s impacting your daily life, speak to your GP. They will also be able to help with any weight loss or gain you’re experiencing.
If you’ve experienced weight gain after going through a period of stress, know that you’re not alone. This is common for lots of people and is probably just a temporary reaction to that stressful time. Following a healthy diet and exercise regime should help you lose weight and get back to normal.