Anxiety is a common mental health condition that involves excessive and persistent worry about various situations or events. It can manifest with physical symptoms like increased heart rate, sweating, trembling, and feeling on edge. Many people with anxiety experience changes in appetite and weight, often unintentionally losing or gaining weight. This article explores the link between anxiety and weight loss.
How anxiety affects appetite and eating
Anxiety can influence appetite and eating habits in a few key ways:
- Stress hormone changes – Anxiety activates the body’s stress response, which increases levels of cortisol and adrenaline. These hormones can suppress appetite.
- Nausea – The uncomfortable feeling of a nervous stomach or “butterflies” is common with anxiety. This can make people less interested in eating.
- Avoidance – In some cases, people may avoid eating as a way to gain a sense of control when experiencing anxiety.
- Hyperfocus – Anxiety can cause people to hyperfocus on their distress, making them ignore or forget to eat.
These appetite and eating changes can lead to eating less, skipped meals, and unintended weight loss. However, anxiety doesn’t impact appetite and eating the same way for everyone. Some people eat more or crave comforting foods when anxious, which can result in weight gain.
Does anxiety directly cause weight loss?
Anxiety itself does not directly lead to weight loss in most cases. However, the changes in eating habits and behaviors that often accompany anxiety can result in reduced calorie intake and eventual weight loss.
Some key points about the link between anxiety and weight loss:
- Unintended weight loss is common – Up to 25% of people with an anxiety disorder experience significant unintentional weight loss.
- Severity matters – More severe anxiety is associated with greater appetite changes and weight loss.
- Contributing factors – Anxiety may work with other factors like genetics, metabolism, and medications to facilitate weight loss.
- Not guaranteed – Anxiety reduces appetite and food intake for many, but not all. Some anxious people gain weight instead.
In summary, while anxiety itself doesn’t directly cause weight loss, the downstream effects it has on eating habits often leads to reduced food intake and weight over time.
How much weight loss can anxiety cause?
The amount of weight lost due to anxiety varies significantly between individuals. Studies have found anxiety-related weight loss may range from:
- 2-5 lbs for mild to moderate anxiety
- 10-15 lbs for severe anxiety
- Up to 50 lbs in extreme cases over months to years
Generally, more severe and long-lasting anxiety is linked to greater amounts of unintended weight loss. The weight loss tends to happen gradually over weeks or months. Crash dieting due to anxiety may also occur and lead to rapid short-term weight loss.
When does anxiety-related weight loss become concerning?
Mild to moderate anxiety-related weight loss is usually not a major medical concern. However, there are some situations where anxiety and weight loss require evaluation:
- Weight loss of >10% body weight in 6-12 months
- Body mass index (BMI) dropping to under 18.5
- Minors or elderly losing weight rapidly
- Nutritional deficiencies developing
- Significant interruption of normal activities
If anxiety is leading to substantial weight loss with physical or social consequences, seeking help from a doctor is recommended. They can check for any complications and help address the root cause.
Tips for managing anxiety-related weight loss
If anxiety has led to unintended weight loss or the inability to gain needed weight, these self-care tips may help:
- Consider anti-anxiety medications – Medications like SSRIs can reduce anxiety and improve appetite.
- Try nutritional shakes/smoothies – Get nutrients from sources requiring minimal preparation.
- Eat smaller, frequent meals – Small portions throughout the day may be easier to manage.
- Pick calorie-dense foods – Nuts, protein bars, avocado, and dried fruit pack calories in small servings.
- Drink calories – Juices, smoothies, and protein drinks can provide nutrition without needing to eat a meal.
- Seek therapy for anxiety – Treating the root cause can improve eating behaviors.
Making dietary changes to actively increase caloric intake is key. Focus on whatever foods seem most appealing and least anxiety-provoking, even if it means eating less healthfully. Involving a doctor, dietitian, or therapist can also help create an effective weight gain plan.
Can anxiety meds cause weight loss?
Some medications used for anxiety, particularly SSRIs like Zoloft, Prozac, and Lexapro, can potentially contribute to further weight loss:
- Nausea – Anti-anxiety meds may cause nausea, reducing appetite.
- Agitation – Inner restlessness can burn extra calories.
- Diarrhea – Digestive side effects can reduce nutrition absorption.
- Dry mouth – This can make eating/swallowing unpleasant.
However, anxiety medications themselves don’t usually have major direct effects on weight. The benefits of reduced anxiety often outweigh these temporary side effects. Any undesired weight changes tend to resolve within 6-12 weeks as the body adjusts.
When to see a doctor
It’s reasonable to monitor mild anxiety-related weight loss on your own at first. Try adjusting your diet and managing anxiety symptoms. However, consider seeing your doctor, psychiatrist, or therapist if:
- You’ve lost >10 lbs unintentionally
- Weight loss is impacting your health or daily function
- Efforts to gain weight back aren’t working
- You’re experiencing anxiety attacks, thoughts of self-harm, or other mental health emergencies
Your provider can check for any medical complications, adjust medications as needed, and connect you with specialists like dietitians or eating disorder treatment teams if warranted.
Takeaway
It’s common for the stress, nausea, and eating changes associated with anxiety to lead to reduced food intake and weight loss in many people. While mild anxiety-related weight loss isn’t necessarily dangerous on its own, it’s important to monitor the trend and get medical care if needed. Addressing the underlying anxiety, while actively working to eat more calories throughout the day, can help reverse undesired weight loss.