When stressed, many people think they eat more—reaching for chips or sweets for comfort. But new insights suggest this perception may not reflect reality.
Dr. Kristin Javaras, a psychologist at McLean Hospital and Harvard Medical School, says stress doesn’t always lead to overeating. Often, people think they ate more than they actually did during emotional times. In fact, many eat less when severely stressed, especially when time or appetite is affected.
Studies show that about 40% of people eat more during stress, another 40% eat less, and 20% experience no change.
However, during chronic stress, rising cortisol levels can trigger increased hunger, sleep disruption, and fat storage, especially around the belly, according to Dr. Christopher McGowan, an obesity specialist.
This leads many to seek “comfort food”—often high in sugar and fat—which briefly triggers pleasure chemicals in the brain but may not truly ease stress and can lead to regret.
How to Stop Stress Eating Before It Starts:
Dietitian Rachel Gargano says cravings typically peak for only 20–30 minutes. Getting past that window can reduce the urge.
Here are key strategies:
✅ Identify triggers: Keep a journal of what sets off cravings. Determine if it’s physical or emotional hunger.
✅ Distract yourself: If it’s emotional, try a walk, yoga, reading, or sitting outdoors.
✅ Stay nourished: Eat regular meals and snacks to prevent true hunger from intensifying stress cravings.
✅ Create an “anti-cravings” toolkit:
- Eat every 3–4 hours
- Aim for 25g fiber/day (women) or 35g (men)
- Get 30–40g protein/meal
- Stay hydrated (drink half your body weight in ounces daily)
- Sleep 7–8 hours/night
✅ Exercise regularly: It helps lower cortisol, improve sleep, and manage mood.
And if you give in once in a while? Don’t panic. “It’s okay to eat more one day when you’re stressed,” Javaras adds. “Just don’t add guilt to the mix.”
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