Why does my weight stay the same even though I eat less and exercise?

Long-term stress can be a contributing factor, even if you have not consciously changed your diet or exercise. Stress can increase appetite, disturb sleep and reduce how much you move during the day, so the calorie deficit shrinks. Weight can also stay stable for shorter periods because the amount of fluid in the body varies, and because you may build muscle while losing fat.

Can more sleep reduce how much you eat?

In a randomised study from 2022, researchers followed 80 adults with overweight who usually slept less than 6.5 hours a night. One group received individual advice on getting more sleep, aiming to spend 8.5 hours in bed. After two weeks, that group slept on average 1.2 hours longer per night and had reduced their calorie intake by about 270 kcal more per day than the control group, without being told to eat less.

How should you weigh yourself to track progress?

Weigh yourself in the morning, after you have been to the bathroom and before breakfast, and compare the average weight from week to week. Waist measurements can also be useful for tracking progress.

Stress and Weight Loss – Why Your Weight May Stay the Same | Hardworkout Magazine

Key takeaways

- Prolonged stress can keep weight stable even when you follow your diet plan and training programme.

- Persistently elevated cortisol can reduce insulin sensitivity and contribute to fat storage around the internal organs in the abdomen.

- In a randomised 2022 study of 80 adults with overweight, those who extended their sleep by an average of 1.2 hours per night reduced their calorie intake by around 270 kcal per day compared with the control group, without being told to eat less.

- Stress reduces non-exercise activity (NEAT), so you can burn fewer calories over the day even when your workouts are unchanged.

- Fluid shifts and muscle gain can hide fat loss on the scale, which is why weekly averages and waist measurements give a clearer picture of progress.

Why does the scale stay the same when you eat less and train more?

You eat less than before, exercise regularly, and expect your weight to go down. Yet it remains stable, and it is difficult to understand why. Perhaps you have noticed that this particularly happens during periods of heavy work, poor sleep, and little time to relax.

Long-term stress can be a contributing factor, even if you have not consciously changed your diet or exercise.

How does cortisol affect fat storage?

When you are stressed, the secretion of the stress hormone cortisol increases. The hormone helps to raise blood sugar levels and affects how the body uses and stores fat.

Cortisol stimulates the liver to produce glucose and contributes to the breakdown of fat into fatty acids that can be used as energy. This is a normal reaction when you are stressed.

With prolonged stress, the regulation of cortisol can become disrupted. If the levels remain elevated, it can reduce insulin sensitivity. This means that the cells respond less effectively to insulin, causing the body to produce more of the hormone to regulate blood sugar levels.

Cortisol also affects fat cells. With persistently high levels, the interaction between cortisol and insulin can contribute to increased fat storage around the internal organs in the abdomen, known as visceral fat.

However, how this affects fat distribution during regular prolonged stress varies. The total fat mass still depends on the balance between calorie intake and energy expenditure.

Does stress make you eat more?

Prolonged stress can increase appetite and make it harder to control how much you eat.

Cortisol affects the signals that regulate hunger, while stress can also impact the brain's reward system. It can increase cravings for sweets, snacks, and other energy-dense foods. Some respond by eating more often or larger portions, while others lose their appetite when stressed.

If you are trying to lose weight, even small changes in food intake can matter. An extra snack or slightly larger portions may be enough for the calorie deficit to disappear.

![The likelihood of choosing junk food over healthier options is greater when you are stressed than when you are calm.](https://hardworkout.no/wp-content/uploads/2019/05/AdobeStock215795334.jpeg)

How does poor sleep affect how much you eat?

Stress can make it harder to fall asleep and lead to waking up several times during the night.

Too little sleep can in turn affect appetite regulation and make it harder to control how much you eat.

In a [randomized study from 2022](https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2788694), researchers examined 80 adults with overweight who typically slept less than 6.5 hours per night.

Participants were randomly divided into two groups. One group received individual advice on how to facilitate more sleep, aiming to spend 8.5 hours in bed each night. The other group continued as before.

After two weeks, the group that received guidance slept on average 1.2 hours longer per night. At the same time, they had reduced their calorie intake by about 270 kcal more per day than the control group, without being told to eat less.

What is NEAT, and why does it fall during stressful periods?

When you are stressed and tired, you may become less active throughout the day without noticing it.

You may still complete your workouts as planned, but walk less, sit more still, or move less for the rest of the day.

All movement outside of planned exercise contributes to energy expenditure. This is called NEAT (Non-Exercise Activity Thermogenesis) and includes, among other things, walking, housework, and other daily tasks.

If you usually walk 10,000 steps a day, but during a stressful period only walk 5,000, you will burn fewer calories. Thus, the calorie deficit may become smaller even if you eat and train as before.

Can you lose fat without losing weight?

Even though fat mass is reduced, weight can remain stable for shorter periods because the amount of fluid in the body varies.

How much fluid the body retains is influenced, among other things, by salt and carbohydrate intake. When glycogen stores are replenished, more water is also bound in the muscles. After intense strength workouts, the muscles may temporarily retain extra fluid while they recover.

If you train strength regularly, you can also build muscle while losing fat. This can make the body firmer and more defined, even if the weight does not decrease significantly.

To get a better picture of the progress, you can weigh yourself in the morning, after you have been to the bathroom and before breakfast. Compare the average weight from week to week. Waist measurements can also be useful for tracking progress.

What can you do to reduce stress during a weight-loss period?

There are several steps you can take to reduce stress in your daily life and make it easier to continue with weight loss.

- Prioritize sleep: Try to get 7-9 hours of sleep each night, and go to bed and wake up at about the same time every day.

- Adjust your training: Reduce the number of hard sessions during periods when you are sleeping poorly and have little energy.

- Take daily walks: Light activity can help reduce stress while keeping you moving.

- Eat regularly: Plan your meals and include protein and fiber-rich foods that keep you full longer.

- Avoid large calorie deficits: A moderate deficit makes it easier to get enough nutrients and have energy for training.

- Set aside time for relaxation: Take breaks throughout the day, and find time for activities that help you relax.

![Stress and Weight Loss Diet](https://hardworkout.no/wp-content/uploads/2017/12/Slanking.jpeg)

Sources:

Effect of Sleep Extension on Objectively Assessed Energy Intake Among Adults With Overweight in Real-life Settings – [JAMA Internal Medicine](https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2788694)