Every day I see the impact of stress first hand  when working with people struggling with their weight. It isn’t just about food choices or exercise; stress is the invisible force driving cravings, slowing metabolism, and making weight loss feel impossible. And it’s backed up by science —stress is one of the biggest barriers to sustainable weight loss.

In my Sunday Times bestselling book, The Weight’s Over – Take Back Control, I talk about how our bodies respond to stress and why managing it is just as important as the food we eat. If you’ve ever found yourself reaching for chocolate after a stressful day or feeling stuck in a cycle of emotional eating, you’re not alone.

So let’s break it down. Why does stress make weight loss harder? And more importantly, what can we do about it?

How Stress Affects Your Body and Weight

Stress isn’t just a feeling—it’s a biological chain reaction. When life gets overwhelming, your body releases two key hormones:

🔹 Adrenaline – The short-term “fight or flight” hormone that increases heart rate and temporarily suppresses appetite.

🔹 Cortisol – The long-term stress hormone that tells your body to store fat, especially around the waist. When stress becomes chronic, cortisol stays high, slowing metabolism and increasing cravings for high-fat, high-sugar foods.

The science is clear:
➡️ Women with higher stress levels tend to have more abdominal fat, regardless of overall weight.
➡️ Stress can slow metabolism and increase the likelihood of storing fat.
➡️ Chronic stress depletes vital nutrients like vitamin C, B vitamins, magnesium, and zinc, making cravings worse.

The result? A vicious cycle where stress leads to weight gain, which leads to more stress, which makes weight loss harder. But the good news is, there are ways to break free.

How to Manage Stress and Support Weight Loss

The key to reducing stress isn’t about eliminating it completely (because let’s face it, life happens). It’s about creating daily habits that help your body and mind find balance.

1. Daily Relaxation Matters

Your mind influences 90% of your actions and reactions. When stress takes over, it can control your eating habits without you even realising.

✅ Action step: Find small moments each day to reset your nervous system—deep breathing, meditation, listening to music, or simply stepping outside for fresh air. Even five minutes makes a difference.

2. Move Your Body for Mental Resilience

Exercise is a powerful antidote to stress, lowering cortisol and boosting endorphins (your brain’s natural mood lifters). But it doesn’t have to be intense.

✅ Action step: Aim for at least three brisk walks a week. Moving your body in a way you enjoy reduces stress and supports long-term weight management.

3. Prioritise Sleep Like Your Health Depends on It (Because It Does!)

Lack of sleep increases stress hormones and disrupts appetite regulation, making you more likely to overeat.

✅ Action step: Stick to a consistent bedtime and create a wind-down routine. No screens, no late-night scrolling—just quality rest to reset your body.

4. Nourish Your Body, Not Just Your Stress

Stress makes us crave quick fixes—sugary, processed foods that give temporary relief but worsen the cycle. Instead, focus on replenishing the nutrients that stress depletes.

✅ Action step: Eat foods rich in magnesium (nuts, leafy greens), B vitamins (lean proteins, eggs), and zinc (pumpkin seeds, seafood) to help regulate stress.

5. Build a Strong Support System

The people around us have a huge impact on stress levels. Some lift us up, others drain our energy—I call them “psychic vampires”.

✅ Action step: Surround yourself with people who make you feel supported and uplifted, not those who add to your stress.

Taking Back Control

Understanding the link between stress, hormones, and eating patterns allows you to take charge. Instead of seeing stress as something you have to endure, you can use it as a sign to take care of yourself differently.

By focusing on daily relaxation, movement, sleep, nourishing foods, and positive relationships, you can turn stress from a weight-loss roadblock into an opportunity for lasting change.

Because weight loss isn’t just about food and exercise—it’s about how we care for ourselves in every aspect of life.

If this resonates with you and you’re ready to take back control, you’ll find even more science-backed strategies in my Sunday Times bestselling book, The Weight’s Over – Take Back Control. It’s packed with practical tools to help you break free from emotional eating, balance your hormones, and create a healthier, happier relationship with food.

📖 Get your copy today and start your journey to lasting change. 

A special discount

In honour of stress month we want to offer a special 10% discount on the Slimpod Programme! New members can use code chill10

Code can only be applied to new orders started on or after 1/4/25 

Code is only valid until 30th April 2025

Code can only be used on orders for the Slimpod Gold programme and can not be used on any other products