Have you ever stepped on the scale, only to be surprised when the number went up — even though you’ve been making healthy choices? Maybe you’ve been eating nutritious foods, watching your portions, and keeping up with your exercise routine, but you’re still gaining weight and feeling bloated. That can be frustrating and even stressful, but stress itself might be part of the problem.

Stress can actually contribute to weight gain. When you’re under stress, your body releases a hormone called cortisol. If you stay stressed for a long time, high cortisol levels can slow down metabolism (how fast you burn calories), cause cravings for sugary or fatty foods, and lead to more fat being stored around your organs. This stress hormone can also make it harder for your body to properly use insulin, a hormone that helps move sugar from blood into cells for energy. This condition is known as insulin resistance.

Learning to calm your body’s stress response — also called the fight-or-flight response — could help you feel better and even support weight loss, if that’s a goal for you. Below, we’ll explore how stress affects weight and bloating and share some simple, science-backed ways to help manage stress.

How Stress Changes Your Body

When your body senses a threat — physical danger or emotional distress — it goes into “survival mode.” To help you cope, your body releases cortisol, which triggers changes such as:

• A slower metabolism, which means you burn fewer calories
• Higher insulin levels, which help move sugar out of your blood
• Lower blood sugar levels, especially after meals
• Stronger cravings for high-calorie foods, such as sweets and snacks

In other words, stress eating is real. The human body is wired to seek high-calorie comfort foods when under stress.

Craving high-calorie foods, especially after eating, can also indicate insulin resistance. That means your body needs to release more insulin (a hormone) than usual to keep blood sugar in check, which sometimes leads to a sugar crash that makes you crave more food. This isn’t a personal weakness — it’s a biological response. If you think you might be experiencing insulin resistance, talk with your healthcare provider. They can test you for this condition.

Even if you’re choosing healthy foods and resisting cravings, stress may make it difficult to manage your weight. When your metabolism slows, your body uses fewer calories. If you don’t reduce your calorie intake, you could gain weight over time. High cortisol levels also prompt your body to store more fat, especially around the abdomen.

MyObesityTeam Members Discuss Stress Eating

Many members of MyObesityTeam know what it’s like to experience food cravings when stressed. One member described reaching for more sweetened drinks when under pressure. “My stress has been through the roof,” they said, noting that their soda intake “has increased to about five to six a day, maybe more.”

Here’s what other members have shared:

• “Whenever I stress, I want something sweet.”
• “I’m having trouble trying to diet with the amount of stress I’m under.”
• “My weight really increased when I moved here — mostly stress eating.”

Why Stress May Cause Bloating

Cortisol doesn’t just affect metabolism — it also slows down digestion, which can lead to bloating and stomach pain. The digestive system is full of helpful bacteria that help break down food, producing gas in the process. If food doesn’t move through the gut as quickly, bacteria and gas can build up, making you feel bloated or gassy.

Carbohydrates such as sugars and starches — the types of food many people crave when stressed — tend to cause the most gas. It’s a double whammy: Eating more of these foods when under stress can lead to both temporary gas and eventual weight gain.

Visible bloating may feel frustrating or discouraging if you’re working toward weight loss. Bloating is usually temporary, but chronic stress could cause it to occur daily. Ongoing stress is just one of many possible causes for bloating, so talk with your healthcare provider if you regularly feel bloated.

How To Reduce Stress and Support Weight Loss Goals

Lowering stress can help your body feel better and function more smoothly. Some proven relaxation and self-care strategies can help reduce cortisol production and promote overall well-being. Try following some of these tips:

• Choose foods rich in magnesium, antioxidants, and omega-3 fatty acids, nutrients that can help your body respond to stress. Good options include spinach, kale, berries, walnuts, chia seeds, and salmon.
• Include probiotics (live, helpful bacteria) and fermented foods to support a healthy gut. You might try Greek yogurt, kefir (a tangy, drinkable yogurt), kombucha (a fizzy, fermented tea), sauerkraut, or kimchi (a spicy Korean dish made from fermented vegetables like cabbage and radish).
• Bump up your physical activity. Each day, aim for 30 minutes of moderate-intensity exercise, such as a brisk walk or fun workout, to boost your mood.
• Prioritize getting enough sleep so that your body can reset and recover from stress. Eating nutritious foods and being active during the day may also make it easier to fall asleep at night.
• Try mindfulness-based stress reduction, which combines deep breathing exercises, body awareness, and meditation to help you stay grounded in the present. This practice is backed by research and may help reduce anxiety and improve emotional resilience.
• Consider therapy for stress management. Cognitive behavioral therapy (CBT) with a licensed therapist can help you identify what causes your stress and learn coping strategies for better mental health.

Some MyObesityTeam members have described how they reduce stress:

• “I’ve been taking an eight-day tapping challenge to reduce stress and am working on ‘I am enough’ self-esteem. I have lost 3 pounds and surprised myself with having fewer emotional eating triggers.”
• “I finally just had to take the bull by the horns and do what I needed to make some changes in what was causing me the most stress.”
• “I walk or go to the gym. Lately, I’ve been doing latch hook rugs because I focus on them and not my stressors.”
• “A good prayer, a good walk outside in the fresh air, and listening to my favorite music really help me to unwind and deal with high stress.”

Talk With Others Who Understand

MyObesityTeam is the social network for people with obesity and their loved ones. On MyObesityTeam, more than 57,000 members come together to ask questions, give advice, and share their stories with others who understand life with obesity.

How has stress affected your weight loss journey? What strategies have you used to keep stress in check? Share your experience in the comments below, or start a conversation by posting on your Activities page.