Can Mental Health affect Weight Loss?

by Andy Williams - last updated 26th March 2024

If there's one thing I've learnt over the past year after losing 7 stone in weight (44 kg) (100lbs), it's that mental health and physical health go hand in hand. I now understand that every failed diet over the last 20 years was never really about the diet, but more about my mental health and mindset.

How Does Mental Health Affect Weight Loss?

Mental health significantly impacts your weight loss journey in various ways. Our mental health and physical health are intertwined, and I believe our mental health is the overriding factor when it comes to the success or failure of weight loss. Let's explore the different ways mental health can affect us:

Emotional Eating and Coping Mechanisms

Many individuals turn to food for comfort during times of stress, anxiety, or depression, a habit known as emotional eating. This can lead to consuming more calories than the body needs, making weight loss challenging. Identifying and addressing the underlying emotional triggers is crucial in managing this behaviour.

Stress and Cortisol Levels

Chronic stress can lead to elevated cortisol levels, a hormone associated with increased appetite and cravings for high-calorie, fatty, and sugary foods. High cortisol levels can also promote fat storage in the abdominal area, making weight management more difficult.

Sleep Disturbances

Mental health problems often disrupt sleep patterns, leading to insufficient or poor-quality sleep. Poor sleep can affect the body's hunger hormones, ghrelin and leptin, leading to increased appetite and a preference for calorie-dense foods, complicating weight loss efforts.

Impact on Motivation and Energy Levels

Mental health issues like depression and anxiety can diminish motivation and energy levels, making it harder to maintain regular physical activity or adhere to a healthy eating plan. This lack of motivation can become a significant barrier to weight loss.

Addressing Mental Health in Weight Loss

For you to be successful in your weight loss journey, it is essential to address mental health alongside your physical health. The journey will be easier, more enjoyable, and you have a vastly improved chance of success.

• Seeking support from mental health professionals to address emotional eating, stress management, and other psychological factors is key. I know seeking professional help for something as sensitive as mental health can be quite daunting. However, this action could play a key part in changing your life forever.

• At the beginning of my journey, I started studying mindfulness and meditation and took time out of my day to quieten my thoughts and really focus on myself. Yoga has not just helped me in my weight loss journey but has now become part of my life. It gives you an aspect of meditation whilst incorporating physical activity that isn't too strenuous. For about half an hour after I complete a yoga session, I always seem to be in a super chilled state.

• As human nature, the fear of failure is always present. So setting yourself an unrealistic goal when it comes to your health journey has the potential to be detrimental. Setting a realistic and achievable weight loss goal will enable you to build confidence and motivation throughout your journey. 

If you have a significant amount of weight to lose, why not break this up into smaller chunks? Hitting these milestones earlier and more regularly will build your confidence and the feeling that you can actually achieve your end goal.

• The importance of sleep over the last few years has become very prominent, with most activity trackers and smartwatches being able to give us an insight into our sleep. There are lots of different opinions on how much sleep is needed. However, the fundamental message is the same: sleep is incredibly important during your weight loss journey. It can regulate hunger hormones and improve energy levels, making your journey so much easier.

How Can I Lose Weight When I'm Dealing with Mental Health Issues?

If you are dealing with mental health issues, which in turn lead to weight gain, which in turn leads to mental health issues, you can find yourself on a nasty roundabout that feels impossible to get off. So, to make some changes, try some of the following:

• Seek Professional Support: Therapy and medical advice can help you manage emotions, behaviours, and eating habits that may be hindering your weight loss efforts.

• Establish a Supportive Environment: Surround yourself with supportive people and consider joining support groups.

• Develop a Healthy Relationship with Food: Avoid labelling foods as "good" or "bad." Instead, focus on nourishing your body with a balanced diet.

• Incorporate Physical Activity You Enjoy: Exercise can significantly boost your mood due to the release of endorphins. Find activities you enjoy and gradually increase your activity level.

• Prioritize Sleep and Stress Management: Lack of sleep and high stress levels can hinder weight loss. Aim for 7-9 hours of quality sleep per night and use stress-reduction techniques.

• Monitor Your Progress: Keeping a journal can help you track your food intake, emotions, and physical activity.

• Adapt Your Plan as Needed: Be open to changing your weight loss strategy based on what works best for you mentally and physically.