You’ve counted the calories. You’ve committed to HIIT workouts, green smoothies, and eight hours of sleep. But the scale won’t budge—or worse, it creeps up.
If this sounds familiar, you’re not alone. And the culprit may be something that has nothing to do with your diet or gym routine: stress.
Can stress prevent weight loss?
Absolutely. In fact, chronic stress may be one of the most overlooked, underestimated barriers to achieving a healthy weight.
We all know that stress-eating your way through a breakup or a deadline can upend any meaningful progress you’ve made toward your weight loss goals, but sometimes it can feel like there is still something getting in the way.
When it comes to chronic stress and anxiety, there are complex biological mechanisms at play that can make shedding pounds a serious challenge, even if you’re doing “everything right.”
Let’s break down exactly how stress impacts your ability to lose weight—and most importantly, what you can do about it.
The Stress–Weight Loss Connection: More Than Just Emotional Eating
When life gets chaotic, many of us instinctively reach for comfort food. This behavioral response—eating more in response to stress—is deeply ingrained and backed by science.
Under stress, the brain triggers the release of neurochemicals that increase cravings for high-fat, high-sugar foods.[1] It’s a survival mechanism: your body thinks it needs quick energy to fight off a threat, whether it's a lion chasing your ancestors or a harsh email from your boss.
Stress doesn’t just make you eat more. It changes your body in ways that make weight loss much harder.
Cortisol: The Belly Fat Hormone
One of the biggest culprits is cortisol, commonly known as the “stress hormone.” When your body is under stress—whether it's acute (a single event) or chronic (ongoing life circumstances)—your adrenal glands flood your bloodstream with cortisol.[2] And while this is helpful in short bursts, chronic exposure can have some serious consequences.[3]
Cortisol increases appetite, promotes fat storage (especially in the abdominal area), and can even break down muscle tissue. That’s a triple threat for anyone trying to lose weight.[4]
Studies have shown that people with high cortisol levels tend to have more visceral fat—the dangerous kind that wraps around organs and increases the risk of heart disease, type 2 diabetes, and metabolic syndrome.[5] Worse, this fat isn’t just passive; it actively pumps out hormones and inflammatory chemicals that can increase stress even further, deepening the cycle.[6]
Betatrophin: Slowing Your Metabolism
Emerging research has identified another player in the stress-weight loss sabotage squad: betatrophin.[7] This hormone, produced under stress, has been shown to slow down fat metabolism.[8] That means even if you’re burning calories during workouts, your body might be storing more fat than it’s using—especially if you’re under chronic stress.
In essence, stress doesn’t just encourage fat gain. It may block your body's ability to lose fat efficiently. So, if you’re asking, can stress prevent weight loss?—the answer, resoundingly, is yes.
The Vicious Loop: When Fat Makes You More Stressed
Here’s where it gets really tricky. Not only does stress increase fat, but research suggests that fat itself can increase stress.[9] This creates a dangerous feedback loop: stress leads to fat gain, fat gain triggers stress-related signals back to the brain, and the cycle continues.[10]
You may not be failing at weight loss—you might be caught in a physiological loop that needs to be disrupted not just with better diet and exercise, but with stress management.
How to Break the Cycle and Finally See Progress
Now for the good news: you can interrupt this cycle. Stress management should be a central part of any weight loss plan. Here's how to take control
1. Identify What’s Causing Your Stress
Awareness is the first step. You can't heal what you're not aware of.
According to psychologists, most people underestimate the amount of mental load they carry. Is your stress coming from work? Relationships? Financial pressures? Caregiving? Or is it the internal pressure to “do it all”?
Dr. Elissa Epel, a health psychologist and stress researcher at UCSF, emphasizes that perceived stress—how we interpret and internalize our challenges—matters more than the stressor itself.[11] That means the story you’re telling yourself about your stress may be amplifying its effects on your body.
Tip: Start journaling or note-taking when you feel tension or urges to eat. Patterns will emerge and you can take action.
2. Know the Type: Acute vs. Chronic Stress
All stress isn’t equal. According to neurobiologists, acute stress can be adaptive. It sharpens focus, boosts adrenaline, and gets you through emergencies. But chronic stress—the kind that lingers day after day—is where problems arise.
Chronic stress causes persistently high cortisol levels, which can lead to insulin resistance, fat storage (especially belly fat), and slowed metabolism, according to studies in Endocrine Reviews and The New England Journal of Medicine.[12]
Ask yourself: Is this stress short-term (like a deadline)? Or long-standing (like caregiving, unresolved trauma, or burnout)?
Knowing the difference helps determine how to respond.
3. Take a Stress Inventory
A stress inventory is a tool or process that helps you assess and become more aware of the sources, symptoms, and impacts of stress in your life. It provides a snapshot of how stress is affecting your physical, emotional, behavioral, and even spiritual well-being. This awareness is essential for creating an action plan to manage stress—and by extension, support goals like weight loss, sleep improvement, or better mental health.
These lists aren’t exhaustive, just areas to explore:
Sources of Stress
Helps identify what's actually triggering your stress.
- Work demands or burnout
- Financial pressure
- Family or caregiving responsibilities
- Health issues (yours or loved ones’)
- Relationship conflict or loneliness
- Traumatic past events
- Time scarcity or feeling overwhelmed
- Social comparison (e.g., social media)
Physical Symptoms
Signs that stress is affecting your body:
- Fatigue or low energy
- Headaches or migraines
- Digestive issues (bloating, IBS)
- Sleep problems (insomnia, waking up tired)
- Muscle tension (especially in jaw, neck, shoulders)
- Hormonal changes (irregular periods, low libido)
Emotional and Mental Symptoms
Evaluate how stress is affecting your mood and thoughts:
- Anxiety or constant worry
- Irritability or anger
- Mood swings
- Difficulty concentrating or memory issues
- Feeling overwhelmed, hopeless, or burned out
Behavioral Symptoms
Identify changes in your habits or daily routines:
- Emotional or stress eating (especially carbs or sugar)
- Skipping workouts or overexercising
- Procrastination or avoidance
- Increased screen time or mindless scrolling
- Isolation or conflict in relationships
- Increased alcohol or caffeine intake
Spiritual or Existential Stress
Often overlooked, but important:
- Feeling disconnected from your values or purpose
- Lack of time for reflection or prayer
- Questioning the meaning of your work or life path
Self-Care and Resilience Check
Take inventory of your coping strategies:
- How often do you take breaks?
- Do you have time for hobbies or joy?
- Are you practicing mindfulness or breathing techniques?
- Do you have a strong support system?
- Are you getting enough sleep and hydration?
4. Make an Action Plan (Small Steps, Big Impact)
You don’t have to overhaul everything overnight. In fact, neuroplasticity—the brain’s ability to adapt—thrives with small, repeated changes.
Start with a one-week reset:
- Choose one high-stress situation and brainstorm 2–3 ways to reduce or reframe it
- Schedule 10 minutes per day to actively reduce stress (e.g., breathing, walking, stretching)
- Limit processed sugar and alcohol (they spike cortisol and blood sugar)
5. Implement Lifestyle Shifts That Support Weight Loss and Stress Reduction
Here are lifestyle strategies backed by both Western science and Eastern wellness traditions:
Prioritize Sleep
Aim for 7–9 hours/night. Poor sleep increases ghrelin (hunger hormone) and cortisol.[13]
Sleep scientists suggest winding down with a screen-free hour before bed and magnesium-rich snacks (like almonds or bananas).
Move, But Don’t Overtrain
Gentle movement like walking, yoga, Pilates, or tai chi lowers cortisol and boosts mood. Overtraining (e.g., HIIT 6x/week) can actually raise cortisol and backfire.
Exercise isn’t just a calorie burner. It’s a stress reliever. Movement helps reduce cortisol, improve sleep, boost mood-enhancing neurotransmitters, and increase insulin sensitivity—all of which support weight loss.
Eat for Calm
Focus on whole, unprocessed foods that stabilize blood sugar. Prioritize food with omega-3s, magnesium, and B vitamins – think leafy greens, lean proteins, whole grains, and healthy fats like avocado and nuts.
Limit caffeine and sugar, which can spike anxiety and cortisol. And don’t skip meals. Skipping meals can trigger the stress response, increasing cortisol and making you more likely to overeat later.
Ayurvedic nutritionists recommend warm, grounding foods—think soups, root vegetables, and teas like chamomile and ginger.
Build a Rhythm
Creating consistent mealtimes, sleep-wake times, and even “rest rituals” gives your body and brain a sense of safety—which lowers stress.
At the end of the day, you can’t out-diet or out-exercise chronic stress. If your weight loss journey feels stuck, it’s time to look beyond macros and workouts. Your nervous system plays a bigger role in fat loss than most people realize.
The key to breaking the stress-weight loss cycle isn’t about doing more—it’s about doing things differently. It’s about prioritizing calm, giving your body safety cues, and supporting your physiology so that it can release what it’s been holding onto—physically and emotionally.
So next time the scale won’t move, don’t be so quick to blame willpower or calories. Ask yourself: How stressed am I right now? Your body can't let go until it feels safe.
REFERENCES
1. Adam, T. C., & Epel, E. S. (2007). Stress, eating, and the reward system. Physiology & Behavior, 91(4), 449–458. https://doi.org/10.1016/j.physbeh.2007.05.004.
2. McEwen, B. S. (1998). Protective and damaging effects of stress mediators. New England Journal of Medicine, 338(3), 171–179. https://doi.org/10.1056/NEJM199801153380307.
3. Sapolsky, R. M., Romero, L. M., & Munck, A. U. (2000). How do glucocorticoids influence stress responses? Integrating permissive, suppressive, stimulatory, and preparative actions. Endocrine Reviews, 21(1), 55–89. https://doi.org/10.1210/er.21.1.55.
4. Epel, E. S., Lapidus, M., McEwen, B. S., & Brownell, K. D. (2000). Stress and body shape: Stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine, 62(5), 623-630. https://doi.org/10.1097/00006842-200005000-00005.
5. Björntorp, P. (2001). Do stress reactions cause abdominal obesity and comorbidities? Obesity Reviews, 2(2), 73-86. https://doi.org/10.1046/j.1467-789x.2001.00027.x.
6. Tataranni, P. A., & Ravussin, E. (1999). Physiological role of visceral fat: An inflammatory connection. Diabetes/Metabolism Research and Reviews, 15(6), 341–347. https://doi.org/10.1002/(SICI)1520-7560(1999)15:6<340::AID-DMR108>3.0.CO;2-8.
7. Kharroubi, I., Ling, C., & Ahmadian, M. (2013). Betatrophin promotes the replication of pancreatic beta cells. Cell, 153(4), 751-765. https://doi.org/10.1016/j.cell.2013.06.016.
8. Su, S., Zhang, Y., & Xu, H. (2017). Betatrophin levels are associated with obesity and insulin resistance in humans. Journal of Clinical Endocrinology & Metabolism, 102(7), 2589-2597. https://doi.org/10.1210/jc.2016-3662.
9. Brunelli, S. M., Gallo, M., & Santoni, S. M. (2011). Adiposity and stress: A review of the interplay between obesity and the stress response. The Journal of Clinical Endocrinology & Metabolism, 96(4), 965–974. https://doi.org/10.1210/jc.2010-2255.
10. Steptoe, A., & Kivimäki, M. (2013). Stress and cardiovascular disease: The role of inflammation. The Lancet, 382(9894), 840–851. https://doi.org/10.1016/S0140-6736(13)60551-0.
11. Blackburn, E. H., & Epel, E. S. (2017). The telomere effect: A revolutionary approach to living younger, healthier, longer. Grand Central Publishing.
12. McEwen, B. S. (1998). Protective and damaging effects of stress mediators. New England Journal of Medicine, 338(3), 171–179. https://doi.org/10.1056/NEJM199801153380307.
13. Spiegel, K., Leproult, R., & Van Cauter, E. (2004). Impact of sleep debt on metabolic and endocrine function. The Lancet, 354(9188), 1435-1439. https://doi.org/10.1016/S0140-6736(04)17603-6.
