Stress and Weight Gain: Simple Techniques for Moms to Find Balance

Being a mom is an incredible journey, but it can also feel like a balancing act between nurturing your family, managing endless responsibilities, and finding even a sliver of “me time.”

It’s easy to see how stress creeps in and starts to affect not only your mind and mood but also your physical health. And one common way it shows up? Weight gain.

In this article, we’ll explore the connection between stress and weight gain, plus share a few easy techniques to help you find your center and keep stress in check.

The Connection Between Stress and Weight Gain

You probably know stress isn’t great for your health, but you may not realize just how closely it’s linked to weight gain.

When we’re stressed, our bodies release a hormone called cortisol. In short bursts, cortisol helps with “fight-or-flight” responses, but when stress is ongoing, this hormone stays elevated and triggers cravings for comfort foods that are often sugary and high in fat. This can make it hard to manage weight.¹

Stress also tends to encourage emotional eating as a quick way to cope.

Grabbing a snack can feel comforting, but over time, relying on food for emotional relief can make it difficult to tell real hunger from stress-induced cravings.¹

Knowing how stress impacts your body is a helpful step toward making mindful choices that support your health.

Quick Stress-Relief Techniques You Can Fit into Your Day

When your schedule is packed, finding time for stress relief can feel impossible. But even brief moments of self-care can be refreshing and surprisingly effective:

• Deep breathing exercises: Inhale deeply for four counts, hold, then exhale for four counts. A few minutes of deep breathing can reduce your heart rate, blood pressure, and cortisol levels.²

• Quick walks: Moving your body releases endorphins, the “feel-good” hormones.³ Even a 10- to 15-minute stroll can lift your mood. If the kids are with you, make it a little adventure by exploring nearby parks or nature trails. 

• Mindful moments: You don’t have to meditate for hours to practice mindfulness. Take a few seconds throughout the day to tune in to what you’re doing, like savoring a sip of coffee or feeling the sun’s warmth. These small moments can help you stay grounded.

• Stretch it out: Spend five minutes stretching or try a gentle yoga sequence. Stretching eases muscle tension and can promote physical and mental relaxation. 

How to Build a Support System

As much as we all want to be supermom, none of us can do it all on our own. Having a support system is essential, not only for practical help but also for emotional strength. Here are some tips on how to build and maintain a support network:

• Find your tribe: Find other moms who understand your challenges. Whether it’s friends, family, or online groups, sharing your experiences can be comforting and help you feel less alone.

• Delegate when possible: Don’t hesitate to ask for help with chores, childcare, or errands. Sharing responsibilities doesn’t mean you’re failing; it means you’re taking care of yourself so you can better care for your family. 

• Seek out support groups: Many local and online groups cater to moms dealing with stress, anxiety, and parenting challenges. Support groups offer resources, encouragement, and a safe space to share your experiences. 

• Ask for help: Don’t be afraid to ask for help when you need it. Whether it’s from a friend, family member, or a mental health professional, seeking support can be a powerful step toward reducing stress.

Managing Emotional Eating

When stress takes over, it’s easy to turn to food as a comfort. Emotional eating involves eating in response to feelings rather than hunger.

Learning to manage emotional eating can help you maintain a healthier relationship with food, support your weight goals, and reduce guilt associated with eating.

• Identify triggers: Take a moment to identify when and why you might reach for food in response to stress. Is it after a difficult day with the kids? Is it when you feel overwhelmed by responsibilities? By recognizing the triggers, you can find alternative coping mechanisms, like a quick walk or calling a friend, to manage your emotions. 

• Practice mindful eating: Mindful eating is about savoring each bite and listening to your body’s hunger cues. When you sit down for a meal or snack, try to focus on the taste, texture, and satisfaction of the food. Mindful eating can help you connect with your body’s hunger cues and enjoy your food without overdoing it.

• Healthy snack alternatives: If you feel the urge to snack under stress, keep healthy options within reach. Stock up on nutritious snacks like fruits, nuts, or yogurt, which can satisfy cravings without adding empty calories. Having healthier choices available makes it easier to make mindful decisions in moments of stress.

• Set a snack schedule: Planning your snacks can help you avoid impulsive eating. Try to eat balanced snacks and meals at regular intervals. This can help reduce cravings and give you more control over what and when you eat, making it easier to avoid using food as an emotional crutch.

Finding Your Balance

Finding balance as a mom can feel like a constant journey, but each small step you take toward managing stress and making mindful choices is a step in the right direction.

Whether taking a few moments for deep breathing, building a supportive network, or practicing mindful eating, these little acts of self-care can make a difference.

If stress and weight gain ever feel out of control, don’t hesitate to talk to your doctor or a counselor.

There are so many options available, from therapy and support groups to weight loss medications or weight loss programs tailored to your needs. You don’t have to figure it all out alone. 

Bibliography 

1. Harvard Health. (2021, February 15). Why stress causes people to overeat. https://www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat 

2. Michigan State University. (2023, November 10). Understanding cortisol, the stress hormone. https://www.canr.msu.edu/news/understanding_cortisol_the_stress_hormone 

3. Harvard Health. (2020, July 7). Exercising to relax. https://www.health.harvard.edu/staying-healthy/exercising-to-relax