Can Stress Cause Weight Loss? Here’s The Answer 2024

Stress is a common phenomenon that most people experience at some point in their lives. It is often associated with adverse outcomes that can affect your mental and physical health, such as anxiety, depression, and other health-related issues. 

While some people gain weight due to stress, others may experience significant weight loss. The question arises, can stress cause weight loss? Let’s explore the relationship between stress response and weight loss and discover ways to reduce stress daily.

Does Stress Cause Weight Loss? Why?

Chronic stress can change our hormones, metabolism, and appetite, resulting in weight loss. Let’s explore what causes stress-related weight loss and its potential risks.

Increased Metabolism

Under stress, the body releases stress hormones like cortisol and adrenaline.^[1] These hormones can increase metabolism, which is how your body burns calories. While this can be helpful short term, chronic stress can increase metabolism on a sustained basis. This leads to weight loss if you’re not consuming enough calories to keep up with the increased calories burned.

Hormonal Changes

Stress may also cause changes in hormone levels.^[2] Several hormones like cortisol and insulin help control weight. These hormones can affect blood sugar levels and lead to a decrease in appetite. 

The pancreas releases insulin in response to the presence of glucose in the bloodstream. It helps control the storage of fat. When cortisol levels are high, the body becomes resistant to insulin, which means the body is less able to use glucose for energy. The body starts to break down fat and muscle tissue for energy, which can lead to weight loss.

Appetite Suppression

Cortisol and adrenaline can also suppress your appetite and make you feel hungry to a lesser extent. These hormones act as natural appetite suppressants during times of acute stress or danger when the body needs to prioritize other bodily functions. However, chronic stress can affect long-term appetite, causing reduced calorie intake. This can result in unintentional weight loss.

What Is Stress?

Stress is a natural physical and emotional response to challenging situations. Everyone experiences stress, which can be a combination of feeling overwhelmed, anxious, or tense. Stress can occur from both positive and negative experiences. Things like starting a new job, taking an exam, moving to a new city, or dealing with a problematic relationship can all be stressful.

Our bodies are designed to cope with stress in different ways.^[3] But, chronic stress can negatively affect our health by increasing anxiety, depression, and physical health problems such as heart disease, diabetes, and even unexpected weight loss.

Signs Of Stress Weight Loss

Although weight loss can be desirable for some people, it can also be concerning when it happens unintentionally. Stress weight loss can result from changes in appetite, metabolism, and hormonal imbalances. 

Here are seven common symptoms^[4] of stress-induced weight loss.

• Appetite changes — loss of appetite, leading to a reduced food intake.
• Digestive issues — digestive problems like nausea, vomiting, diarrhea, or constipation, which can also impact appetite.
• Insomnia — poor sleep habits can cause changes in metabolism.
• Fatigue — physical and mental fatigue decreases energy and physical activity.
• Decreased muscle mass — chronic stress leads to muscle wasting.
• Increase in anxiety —  mental health issues make eating difficult and disrupt digestion.
• Malnutrition — poor eating habits increase the risk of poor nutrition.

If you notice unintentional weight loss without significant changes to your diet or exercise routine, it may be a sign of weight loss due to stress. Since stress is common for most people, you may wonder how fast stress can make you lose weight. Stress affects everyone differently. Some people lose weight gradually, while others lose weight more rapidly.

How To Get Rid Of Weight Loss Stress?

Experiencing stress can impact our eating habits and potentially lead to weight loss. Here are seven strategies to help manage stress-induced weight loss.

1. Identify the source of stress — Once you figure out what causes stress, taking steps to eliminate or reduce the stress is imperative.
2. Prioritize self-care — Take time for yourself. Participate in activities that help you relax and unwind.
3. Exercise — Physical activity reduces stress and increases appetite. Choose an activity you enjoy and aim for at least 30 minutes daily.
4. Practice relaxation techniques — Activities such as yoga, meditation, practicing breathing exercises, or progressive muscle relaxation can help reduce stress and promote relaxation.
5. Eat a balanced diet — During stressful times, it’s common to reach for comfort foods that are high-calorie and low-nutrient. A balanced, healthy diet with stress-reducing foods can help maintain a healthy body weight.
6. Keep a food diary — Writing down everything you eat altogether can help identify patterns in your eating habits and allow you to make adjustments as needed.
7. Get enough sleep — Lack of sleep increases stress levels and affects eating habits. Make sure to get seven to eight hours of regular sleep per night to help manage stress and support healthy eating habits.

Can Stress Cause Weight Gain?

While stress can lead to your losing weight, it can also cause weight gain in some people. Stress triggers cortisol production which can promote fat in the abdominal area. So, can stress cause weight gain without overeating? Yes, when cortisol levels are high, the body stores more fat, and you may develop abdominal obesity. Cortisol activates insulin, which drops blood glucose levels and causes cravings for sugary and fatty foods.

Stress can also influence sleep patterns and disrupt sleep. It can be challenging to fall asleep or stay asleep when stressed. Lack of sleep slows the metabolism, causing calories to be stored as fat. Also, when you are sleep-deprived, you are more likely to make poor food choices, like high-calorie, low-nutrient foods.

High stress can cause a sedentary lifestyle as well. People tend to skip workouts and engage in less physical activity to cope with stress, like binge-watching television shows or other sedentary activities. Lower activity can increase depression, influence sleep quality, and cause an imbalance in hormone levels.

When You Need To See A Doctor

Stress is a natural response to the demands of daily life, but when it becomes overwhelming or interferes with daily activities, it may be time to seek medical help. Chronic stress can lead to both physical and mental health problems, like:

• Anxiety.
• Depression
• Heart disease.
• Diabetes. 

If you’re experiencing persistent headaches, difficulty sleeping, drastic weight changes, or changes in appetite, consult your doctor. It’s also crucial to seek medical attention if you are experiencing:

• Significant life changes, such as losing a loved one or a job.
• Experiencing suicidal thoughts or behaviors.
• Feel overwhelmed to the point where you cannot manage your daily responsibilities.

Your physician will assist you in creating a strategy to cope with stress and offer additional resources for support, like medication, behavioral changes, and therapy. Therapy can help you deal with negative emotions when you encounter stressful situations and improve your body’s response to stress. Online therapy is an alternative to conventional, in-person therapy to help improve your mental health.

It’s important to remember that seeking medical assistance is a sign of strength, and prioritizing your physical and mental well-being is crucial.

Conclusion

Stress can cause weight loss in some individuals, particularly with prolonged chronic stress. When our bodies are under stress, they release hormones that disrupt appetite and metabolism. Stress also leads to unhealthy coping mechanisms like binge eating or undereating. It’s essential to recognize how chronic stress affects overall health, as well as its effects on weight.

Therefore, managing stress through lifestyle changes such as exercise, relaxation techniques, and seeking professional support can be beneficial in maintaining both physical and mental well-being.

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