Can Anxiety Cause Weight Loss?

Anxiety is a mental health condition characterized by extreme worry. Physical symptoms can include weight changes, tiredness, muscle tension, or insomnia. Cognitive and emotional symptoms, including restlessness, trouble concentrating, or irritability, and how you cope with these symptoms, can also affect physical health. Anxiety symptoms can lead to unexpected weight loss or gain in a range of ways.

Anxiety can lead to unexpected weight loss in a range of ways, including through both biological and behavioral mechanisms.

Research in mice shows that regardless of diet, mice with higher anxiety levels weighed less than other mice. This was attributed to the anxious mice having an overactive nervous system, altered metabolism, and changes in the way fat was stored in their bodies. Other research on animals shows that anxiety levels lead to higher physical activity, inducing weight loss.

On a behavioral and social level, research suggests that people with anxiety may tend to be perfectionists. Perfectionist tendencies may cause an anxious person to limit their food intake, choose to eat only a limited range of foods, or exercise in excess. All of which can cause excessive weight loss.

Perfectionism or anxiety about being overweight could contribute to developing an eating disorder or controlled eating habits that become harmful. Sometimes, social stigma around weight and obesity can drive people to develop anxiety, indicating that the relationship between weight and anxiety goes both ways.

While some people with anxiety might experience weight loss, others may experience weight gain.

Research shows people with anxiety may be more likely to eat a non-nutritive diet, be physically inactive, or prioritize healthy habits less than others. Some prescription medications for anxiety or other mental health conditions can also cause weight gain.

Many people with anxiety cope through emotional eating, or eating as a response to feeling either positive or negative emotions. If these foods are high in calories, added sugar, or fats, they can lead to weight gain, especially in excess. Drinking more alcohol to cope with emotions can also increase your overall calorie intake, contributing to weight gain.

Some people find that their anxiety limits their self-efficacy, or belief that they can complete a specific task. This may apply to their belief in their ability to lose weight when they choose to.

On a biological level, chronic stress can cause the hormones that regulate your appetite and weight to become dysregulated, making it harder to manage your weight.

Whether your anxiety causes you to lose or gain weight, it’s important to implement habits to support both your mental and physical health. You can try to integrate a range of strategies that help reduce anxiety and support weight management. These can include:

• Eat a range of nutritious foods. Plan out balanced, nutritious meals and snacks so that your go-to options support your nutritional goals.
• Move your body more. Choose a form of exercise you enjoy and can do consistently.
• See a mental health provider. Talk therapy, such as cognitive behavioral therapy (CBT), can help treat and manage anxiety.
• Manage stress. Utilize a range of stress management techniques, such as meditation, breathing exercises, doing a hobby you enjoy, or spending time with loved ones.
• Sleep at least seven hours per night. Aim to go to bed and wake up at the same time each day, and keep your bedroom cool, dark, and quiet to promote regular, quality sleep.
• Find new coping strategies. If your coping strategies impact how you approach food and exercise, consider finding alternative methods that support your health goals.
• Avoid alcohol and smoking. Reduce your alcohol intake and tobacco or drug use.

Although there are steps you can take to manage your mental and physical health, it’s important to know when to seek help from a professional. For anxiety, if you find that you’re worrying a lot, symptoms have lasted longer than six months, and disrupt your daily life or are hard to control, reach out to a mental health provider. If you have thoughts of suicide or self-harm, reach out for help right away. 

In terms of weight, experiencing sudden and unexpected weight loss or gain is a sign that you should visit a healthcare provider. They can help identify the cause of your weight change and suggest treatment, if needed.

Anxiety can have direct implications on the way your body processes emotions, food, and stress, leading to disordered eating behaviors, dysregulation of hormonal and nervous systems, and harmful coping strategies.

It’s important to manage your stress and anxiety to support both your physical and mental health. If you find that anxiety lasts longer than six months or interferes with your daily activities, seek care from a mental health provider.