For many people, weight gain feels confusing and frustrating, especially when they are putting in effort at the gym. But health experts say weight management is not just about calories burned versus calories consumed.
The body’s stress response plays a powerful role in how fat is stored, how hunger is regulated and how metabolism functions.
Chronic stress, whether from demanding jobs, lack of sleep, financial worries or emotional struggles, can quietly alter the body’s hormonal balance, making weight gain more likely even if eating habits remain mostly the same.
HOW STRESS HORMONES AFFECT WEIGHT
“Stress is often seen as an emotional or mental health issue, but its effects on body weight are also significant,” says Dr Manisha Arora, Director – Internal Medicine at CK Birla Hospital , Delhi.
According to Dr Arora, when the body faces chronic stress, it produces stress hormones like cortisol. While cortisol is essential in short bursts to help the body respond to danger, prolonged high levels can disrupt normal metabolism.
“High cortisol levels over time can affect metabolism, appetite, and fat storage, making weight gain more likely, even if eating habits remain mostly the same,” she explains.
One of the most visible effects of elevated cortisol is fat accumulation around the abdomen. This type of fat, known as visceral fat, is metabolically active and linked to higher risks of diabetes, high blood pressure and heart disease.
“Chronic stress also makes the body store more fat around the belly. Visceral fat in this area is active and is related to a higher risk of problems like diabetes, high blood pressure, and heart disease,” Dr Arora adds.
WHY STRESS INCREASES CRAVINGS
Stress does not just change hormones; it also changes behaviour.
Dr Arora explains that one major way stress leads to weight gain is by increasing cravings for calorie-dense “comfort foods” that are high in sugar, salt and unhealthy fats.
“These foods temporarily boost feel-good chemicals like serotonin and DOPamine, leading to a cycle where stress causes overeating, and overeating becomes a way to cope,” she says.
At the same time, stress interferes with hunger-regulating hormones such as ghrelin (which increases appetite) and leptin (which signals fullness), making it harder for the body to recognise when it has had enough food.
THE BIOLOGICAL LINK: CORTISOL AND INSULIN
Explaining the science further, Ms Aditi Prasad Apte, Senior Clinical Nutritionist at Aster RV Hospital, Bangalore, says the connection between stress and weight gain is deeply biological.
“Our bodies undergo a range of physiological reactions in stressful situations intended to help us deal with the threats we face at that moment.
On the other hand, extended exposure to stress hormones, especially cortisol, can result from chronic stress and have a substantial negative effect on our appetite, metabolism, and fat storage,” she says.
According to Ms Apte, prolonged cortisol exposure may stimulate appetite, leading to increased food intake and gradual weight gain. It also promotes fat storage around the abdomen, an area closely linked to metabolic diseases.
She further highlights the role of insulin.
“Stress also disrupts insulin regulation. Elevated cortisol can make cells less responsive to insulin, increasing blood sugar levels and encouraging the body to store excess glucose as fat.
Over time, this may raise the risk of obesity, type 2 diabetes, and cardiovascular disease,” she explains.
POOR SLEEP AND LIFESTYLE DISRUPTION
Sleep disturbance is another critical factor.
Dr Arora notes that stress often results in poor-quality or insufficient sleep, which is strongly linked to weight gain. Lack of sleep can slow metabolism, increase hunger and weaken the body’s ability to control blood sugar levels.
Ms Apte adds that stress frequently disrupts daily routines.
“Stress often leads to poor sleep, irregular meal patterns, reduced physical activity, and emotional eating, all of which contribute to gradual weight gain,” she says.
Sleep deprivation itself further increases hunger hormones like ghrelin while reducing satiety hormones like leptin, creating a cycle that makes weight management even more difficult.
NOT EVERYONE GAINS WEIGHT
Interestingly, not everyone responds to stress in the same way.
“Not everyone gains weight under stress; some individuals may lose appetite,” Ms Apte points out.
However, she adds that chronic stress is widely recognised by organisations such as the World Health Organisation as a significant risk factor for non-communicable diseases due to its long-term impact on metabolism and behaviour.
MANAGING STRESS FOR BETTER WEIGHT CONTROL
Both experts emphasise that managing stress is essential for maintaining a healthy weight.
“Regular exercise, mindful eating, enough sleep, and relaxation techniques like meditation or deep breathing can help balance stress hormones and support metabolic health,” says Dr Arora.
Ms Apte adds that maintaining a consistent routine can make healthy behaviours easier to sustain.
“When you’re stressed out, healthy behaviours such as mindful eating, sleeping properly and exercising regularly can easily fall by the wayside.
Maintaining a routine can help make these healthy behaviours a habit and combat stress-related weight changes,” she advises.
If you are working out consistently but still gaining weight, your body may be responding to chronic stress rather than a lack of effort.
Stress is not just a mental burden; it is a metabolic one.
By understanding how hormones like cortisol influence appetite, fat storage and insulin regulation, individuals can take a more comprehensive approach to weight management, one that goes beyond diet and exercise alone.
Because sometimes, the problem isn’t your workout. It’s your stress levels.
