Solving Stress With Today’s Lifestyle

It often happens gradually, but stressors that are constant or last for long periods of time can cause weight gain through a cascade of hormonal processes. Thankfully, modest lifestyle changes can help combat stress and an increase in body mass.

Updated for 2026

Stress can contribute to weight gain in many ways. But how do we break the cycle and stop packing on pounds?

For some, it is possible to combat the stressor itself. Maybe there is a relationship that can be improved. It might even be unrealistic expectations you have for yourself that you can address on your own or through therapy. Evaluating the cause of your stress and working to decrease your reaction to the stressor, when it arises, can make a huge difference, but this can sometimes be difficult from the inside. Accepting help from a trusted friend or even a healthcare professional could be the ticket to a more peaceful daily life – and a smaller waistline.

Stress is a fact of life, and sometimes, it cannot be as easily avoided or eliminated. This is where it is important to learn how to manage your stress through lifestyle modifications as well as behavioral health therapy.

Exercise has great benefits, both in stress release and weight loss. Studies have shown even short periods of exercise can help clear your mind1 and stabilize your blood sugar. Whether walking, boxing, or swimming, exercise of all kinds is advantageous. Incorporating exercises like yoga can also provide opportunities to practice meditation and mindfulness, two techniques used in cognitive behavioral therapy to help individuals manage anxiety.

Breathing exercises can also help slow down your mind and reset, both proactively as a habit and reactively when stress arises. With breathing being an autonomous activity, meaning the body doesn’t need to actively think about it, we often find ourselves breathing in a short, shallow manner. Focusing on your breathing, even briefly, can help you to release both mental and physical tension all over the body.

Breathing deeply for a few minutes prior to a task can help you to relax and shift your focus. Practicing this before a meal is a great way to eat more mindfully – you might be less likely to overeat or eat too quickly before your body can recognize cues of fullness.

Breathing intentionally can also help you to recognize poor posture. Posture has been shown to impact confidence, and studies show both physical and mental benefits to “powerful” postures.2

No matter what the cause of the stress, a cheetah chasing you or a deadline approaching, it is likely your body will try to trick you into preparing for it to happen again. The unfortunate thing is that our bodies will stock up on calories for future use, whether we need them or not. Learning how to combat stress before it comes your way and avoiding the pitfalls it creates can help you avoid excess weight gain.

If you feel your weight is out of control, we invite you to learn more about the weight loss solutions at SAMPA, including weight loss surgery. While bariatric surgery does not eliminate your stress, it can help you reset your lifestyle and is an excellent tool for losing weight and keeping it off long-term.

Feel free to watch our seminar online!

References:

1. Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus, 15(1), e33475. https://doi.org/10.7759/cureus.33475.
2. Nair, S., Sagar, M., Sollers, J., 3rd, Consedine, N., & Broadbent, E. (2015). Do slumped and upright postures affect stress responses? A randomized trial. Health psychology : official journal of the Division of Health Psychology, American Psychological Association, 34(6), 632–641. https://doi.org/10.1037/hea0000146.