The Connection Between Anxiety and Weight Loss

The connection between anxiety and weight loss is what the “it’s complicated” relationship status was made for.

Anxiety can cause weight loss or weight gain, depending on how your body reacts to it. And the link goes both ways. Weight loss can cause feelings of anxiety, even if you’re doing something positive for your health.

Read on to learn more about the connection between anxiety and weight loss, including tips on how to manage weight loss anxiety.

The short answer is yes, anxiety can cause weight loss. However, it’s not entirely clear how.

A 2019 study on mice looked at a gene in the brain that encodes the molecule brain-derived neurotrophic factor (BDNF), which is linked to anxiety.

When researchers removed this gene from mice, they experienced more anxiety and weight loss than mice with the intact gene — and weight loss occurred whether the mice ate a normal or high-fat diet.

The mice lost weight because their anxiety increased their basal metabolic rate — the amount of calories your body burns at rest — and caused more thermogenesis, or heat production, in fat cells. These can both lead to an increase in energy expenditure and weight loss.

However, more research is needed to know if the same thing happens to us humans.

Some people also lose their appetite when they have high levels of anxiety and may struggle to eat enough nutritious foods throughout the day. Others may turn to exercise to let off some steam, which could lead to weight loss when anxiety strikes.

The same goes for weight loss and depression, BTW. Depression can lead to a loss of appetite and changes in behaviors that could cause unintentional weight loss.

Yes, anxiety can burn calories.

Anxiety can increase metabolism by increasing your basal metabolic rate. It can also increase thermogenesis, which, along with an increased metabolic rate, could increase how many calories your body uses for fuel.

Anxiety can lead to weight gain for some people.

A 2013 study of more than 5,100 participants found that stress was linked to weight gain, not weight loss.

Research shows that stress can mess with your self-regulation and hunger hormones, making it harder to stick to nutritious food choices. Stress and mental health conditions, like anxiety, can also disrupt your sleep, which can lead to weight gain.

If you have an anxious eating pattern, you might find you reach for food to self-soothe anxiety. And if you’re facing chronic stress or ongoing anxiety, this could lead to weight gain.

Research has also found that high levels of the stress hormone cortisol can lead to more stress eating, especially foods that may be higher in fat or calories. In particular, high cortisol has been found to increase belly fat.

We all react differently to stress, though. So, when stressors come up in life, they can affect our weight in different ways.

It sounds odd since weight loss is usually a positive step for many aspects of your health, but weight loss can cause anxiety. You may find weight loss mentally challenging, even if it’s benefiting your physical health.

This may be because:

• You’re making changes to your lifestyle. Whether it’s building new healthy eating habits, starting a workout routine, or taking weight loss medication, weight loss often requires a change in routine. This can be anxiety-provoking if you’re worried about sticking to new habits or fitting physical activity into a busy week or if you’re concerned about the side effects of medication. Even if the steps you’re taking are positive ones for your overall wellness, change can be uncomfortable and sometimes overwhelming.

• You’re losing weight in an “unhealthy” way. Restricting yourself, following a fad diet, drastically cutting calories, or over-exercising could trigger stress and anxiety — not to mention potential health issues. You may develop an eating disorder or an unhealthy obsession with your exercise routine in a bid to lose weight, and this could take a toll on your mental health.

• You’re experiencing self-esteem issues. Weight changes may trigger unhappy thoughts about your appearance and low self-esteem. You may even be doubting your ability to lose and maintain weight loss, triggering symptoms of anxiety. In short, you and your body may not always be BFFs — but that’s okay.

• You’re feeling societal pressure. Unfortunately, we live in a society that places a lot of pressure on women — and everyone really — to have a certain body weight. Even if you’ve chosen to lose weight for yourself, you may still feel a lot of outside pressure to make it happen — and then maintain it. That pressure can even come from friends and family you’ve told about your weight loss journey, even if they’re supportive overall.

• You want to lose a lot of weight. Even if you have a great support system around you, your desire to lose weight may be triggering anxious feelings. A 2023 study found that having a greater desired weight loss goal was associated with more anxiety. Having a big goal may feel overwhelming and unachievable, even if you’re chipping away and making it happen.

If you’re feeling anxious about weight loss for the above reasons or any other, you’re not alone. It’s normal to feel anxiety around big changes — especially ones as personal as weight loss.

But there are ways that you can manage your anxiety even as you’re on a weight loss journey. Here are some tips to help:

• Speak to loved ones. Open up about your worries and get support making lifestyle changes. Friends and family may even get involved by joining you on a morning walk or to cook nutritious meals.

• Speak to a healthcare provider. Share any concerns about weight loss itself or weight loss medications you’re considering. You can also consider connecting with a licensed therapist about your anxiety or trying cognitive behavioral therapy to address anxious eating patterns.

• Practice anxiety management techniques. Techniques like deep breathing, meditation, and gratitude journaling can help ease stress and promote feelings of calmness.

• Set realistic goals. That goes for both weight loss and the changes you’ll make to lose weight. You don’t need to change every aspect of your life immediately, and you don’t need to give up things you enjoy — like socializing with friends — to achieve your weight loss goals. Set realistic goals like doing 2,000 more steps daily or adding protein to every meal.

• Lose weight in a healthy and sustainable way. Try not to obsess over the number on the scale or the time it’s taking to lose weight. Instead, think of all the good you’re doing for your body. Eating nutritious meals and snacks, drinking more water, doing more movement, and getting enough sleep can help you lose weight and feel great while doing it.

Finally, don’t forget to acknowledge all the wins along the way — no matter how small. You’re doing something amazing for your well-being, which deserves to be celebrated.

Anxiety can lead to weight loss, and weight loss can lead to anxiety. Yeah, it’s complicated, but you can both lose weight and manage anxiety with a bit of work and support.

Why is losing weight so mentally hard? There are so many factors at play. You might be changing your lifestyle, feeling societal pressure, or setting overwhelming goals.

Weight loss isn’t a simple journey either, so you might be worried about not achieving your goals or about weight management.

To help, reach out to loved ones or mental healthcare professionals for support. Anxiety management techniques and focusing on healthy weight loss habits can also help quiet those anxious thoughts.

You can also start a free online assessment to get guidance on how best to lose weight in the least anxiety-provoking way possible.