Stress & Weight Gain: How It Backfires

A Mayo Clinic study found that 150 people out of 1,000 surveyed gained between 1 and 3 pounds during quarantine. The average weight gain, however, was only 0.21 pounds. "The idea that everyone gained a significant amount of weight during quarantine is exaggerated," says Jessica Jaeger, RD. "We're going through a stressful time. Fixating on food and weight only adds to this stress and might be worse than the weight itself," she adds.

It's understandable that our eating habits changed during the pandemic, given the emotional strain many people faced, and the limited availability of some fresh foods and essentials. Some people cooked more at home, while others opted for more convenient but processed foods.

If you've gained weight during this stressful time, remember that you don't need to obsess over the number on the scale right now. Our weight naturally fluctuates throughout life. It's more important to be kind to yourself during an unprecedented event like a global pandemic.

Eating comfort foods in moderation can offer temporary relief and a sense of well-being, whether linked to happy memories or the release of feel-good hormones. Food can provide a sense of normalcy and comfort during times of stress, but denying yourself these foods can lead to more cravings and stress. However, emotional eating, or eating without physical hunger to manage negative emotions, can be problematic.

Registered Dietician Kelly Abramson notes that foods high in carbohydrates and fat can provide feelings of calm. She emphasizes that occasional indulgence in comfort foods won't harm health, but stressing over pandemic weight gain can negatively impact mental and physical health. Instead, she advocates for intuitive eating, trusting your body to signal its needs.

Abramson highlights that prolonged stress can be harmful to the body, leading to increased cortisol levels, a stress hormone associated with inflammation, hypertension, elevated blood glucose, and even fatigue.

While food is a normal response to stress, relying on food as the sole coping mechanism can create a strained relationship with it. If you find yourself eating without hunger, feeling overly full, or eating out of boredom, your body might become confused, leading to negative physical consequences.

Having stress management techniques beyond food is crucial. Activities like yoga, walks, strength training, deep breathing, meditation, listening to music, podcasts, or journaling can help calm an anxious mind.

If stress eating is your primary coping mechanism, consider consulting a registered dietitian or therapist. Many offer virtual services and can create a tailored plan to address your specific needs and goals.