Updated on October 31, 2024.
Stress is a part of everyday life. Not only can it feel uncomfortable, it can also be harmful to your health in a number of ways. Stress may interfere with weight loss, sleep, and staying consistent with the habits that keep you healthy.
If you are overweight or obese and have experienced a setback with your weight-loss goals, know that you are not alone. Also know that there are steps you can take to get back on track. Two steps you can take right now include working to reduce your stress levels and getting to bed earlier.
Here’s what one study has to say about weight loss, stress reduction, and sleep.
Reduce stress: Relax and snooze
Researchers put 432 obese adults on a standard eat-less/exercise-more weight-loss plan for 6 months. Although most folks lost weight, those with lower stress levels at the start of the study lost a lot more than their more stressed-out counterparts did.
Sleep also affected the amount of weight lost. People who snoozed at least 6 (but not more than 8) hours a night were more likely to achieve the study's weight-loss goal of at least 10 pounds, compared to those who got less or more shut-eye. Study participants with the most stress and sleep difficulties were 50 percent less likely than the less-stressed, better-rested dieters to reach the study's 10-pound weight-loss goal.
How stress affects weight loss
How do stress and poor sleep influence weight loss?
Chronic stress boosts levels of hunger hormones. This can lead many people to reach for high-calorie comfort foods to ease their anxiety. Many of those foods are not only higher in added sugar and fat, which can contribute to weight gain. They also tend to be addictive, meaning the more you eat, the more you crave. Lack of sleep can interfere with your metabolism, as well, increasing your appetite while making you too weary to exercise.
Talk to your healthcare provider
Obesity, being overweight, and stress are all damaging to your health. It is important to remember that these are not challenges you have to face entirely on your own. Your healthcare provider (HCP) is there to help.
If you are struggling to achieve a healthy weight, make an appointment with your HCP to talk about a weight-loss plan. Topics to discuss at your appointment may include:
- Changes to your diet and how you eat
- Your activity level and how to exercise safely
- Working with a weight-loss coach or specialist
- Treatment options for obesity, such as weight-loss medications and/or weight-loss surgery
- Your stress level, mood, and mental health
- Your sleep habits
