When we talk about weight loss, we often focus on calories, steps, or gym sessions. But there’s another powerful player in the game that can make or break your progress — stress. And if you’ve ever found yourself reaching for snacks after a tough day, you’re definitely not alone.
The Science: What Happens When You’re Stressed
When your body senses stress — whether it’s from work, finances, relationships, or even a tough football match — it releases a hormone called cortisol.
Cortisol’s job is to help you respond to pressure by raising blood sugar levels and increasing energy. That’s useful in short bursts, but when stress becomes constant, high cortisol can cause real problems for weight loss.
Here’s what ongoing stress can do:
- Increase cravings for sugary and fatty foods.
- Encourage fat storage, particularly around your abdomen.
- Slow down metabolism, making it harder to burn calories efficiently.
- Disrupt sleep, which then impacts hunger hormones like leptin and ghrelin.
Over time, these effects can add up — leading to gradual weight gain, even if your diet hasn’t changed dramatically.
Emotional Eating: Stress’s Sneaky Sidekick
Stress doesn’t just affect hormones; it also impacts behaviour. When you’re tense or anxious, food can feel comforting. This is known as emotional eating — eating to feel better, not because you’re physically hungry.
The problem? The foods we reach for during stress — crisps, chocolate, takeaway — tend to be high in calories and low in nutrients. Over time, this creates a cycle of stress, overeating, and guilt, which can make it even harder to lose weight.
Breaking the Cycle: How to Manage Stress and Support Weight Loss
Reducing stress isn’t about eliminating it completely — that’s impossible. It’s about learning how to handle it better. Here are some practical steps that can help:
- 🧘 Move Your Body – Exercise is one of the best ways to reduce stress and lower cortisol.
For men in the MAN v FAT Football community, this is where football really shines. Playing a match with your team, focusing on the game, and enjoying the camaraderie all release endorphins, your body’s natural “feel-good” hormones. - 😴 Prioritise Sleep – Aim for 7–9 hours of quality sleep. Poor sleep keeps cortisol high and hunger hormones unbalanced.
- 🥦 Eat Balanced Meals – Include protein, fibre, and healthy fats in every meal to stabilise blood sugar and prevent cravings.
- 💬 Talk It Out – Whether it’s a teammate, coach, or family member, sharing what’s stressing you can help lighten the load.
- 🧠 Practice Mindfulness – Simple breathing exercises or short meditations can lower stress levels and help you stay in control of your eating habits.
Why Football Can Be a Game-Changer
At MAN v FAT Football, the focus isn’t just on losing weight — it’s about building healthy habits and supporting one another through the ups and downs.
Regular football sessions combine physical activity (which reduces stress and burns calories) with social connection (which improves mental wellbeing).
When stress hits, having a community that understands what you’re going through can make all the difference. It’s not just about goals scored — it’s about feeling good, managing stress, and taking control of your health.
The Bottom Line
Yes, stress can cause weight gain — through hormones like cortisol, emotional eating, and poor sleep.
But it’s not all bad news. By recognising the signs and taking simple steps to manage stress, you can stay on track with your weight loss goals.
And if you’re part of MAN v FAT Football, you already have one of the best tools for stress management right at your feet — literally. Not only that, members can get access to the platform JAAQ, the help those having mental health problems. This may just be the tool to help you manage your stress.
