Struggling to lose body fat despite sticking to a calorie deficit? Poor sleep and high stress could be the culprits. In this post, we’ll answer your questions about how sleep and stress impact fat loss and why a healthy lifestyle goes beyond just counting calories.
"What does my sleep have to do with losing weight? I've always heard about calories in and calories out being what matters most!"
When you’re sleep-deprived, the body produces more cortisol (a stress hormone). High cortisol levels encourage fat storage, particularly around the abdomen. On top of that, lack of sleep disrupts two key hunger hormones: ghrelin and leptin. Ghrelin increases (making you feel hungrier), while leptin decreases (making it harder to feel full). This combination can lead to more cravings and overeating, even if you’re consciously trying to stick to a calorie deficit. Frustrating right?!
"I've struggled a lot with my weight recently. I'm 52 and friends tell me it's probably because of menopause. I also live at like a level 8 of stress with work and raising 3 teenagers. Is stress the culprit? Or is this just life now that I'm gong through... "the change?!"
Stress (like lack of sleep) also raises cortisol, which has a similar impact to sleep deprivation—it promotes fat storage, particularly in the belly area. When you’re stressed, your body shifts into a "fight-or-flight" mode. This state can impair digestion and make the body more resistant to insulin, which increases blood sugar levels and can lead to more fat storage over time. Chronic stress can also lower energy and motivation, which makes it harder to stay active and burn calories effectively.
During peri- and post-menopause, fluctuating hormone levels—especially estrogen—can significantly impact your body’s response to stress. Estrogen plays a key role in mood regulation and stress resilience, so as its levels drop, stress hormones like cortisol can become more pronounced, leading to feelings of anxiety or irritability. So the short answer is... BOTH are likely the culprits. But heopfully now you understand a bit better why!
"If I’m in a calorie deficit, doesn’t that mean I’ll lose weight no matter what?"
Yes... and No. While a calorie deficit is indeed necessary for fat loss, stress and sleep deprivation make it harder to stick to that deficit. Poor sleep and high stress increase cravings for high-calorie foods, which makes it easier to accidentally go over your calorie limit. Additionally, both reduce energy levels, making physical activity feel more challenging and potentially leading to fewer calories burned. Even with a deficit, these factors can slow down the rate of fat loss.
"I often wake up in the middle of the night and can’t get back to sleep. The next day, everything feels harder, especially my workouts. Could being tired be impacting my progress toward fat loss?"
For sure & here's why! Without enough rest, workouts can feel much harder, and you may not be able to lift as much or push as hard as usual. Sleep is when your muscles repair and grow stronger. So, if you’re constantly tired, you won’t recover well, which can reduce muscle mass over time. Since muscle burns more calories at rest, less muscle can mean a slower metabolism, even when you’re in a calorie deficit.
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Most of us know that sleep and stress play a big role in our overall health, but hopefully this Q&A has helped clarify why they’re so important. If reading this has left you feeling overwhelmed or unsure of what to do next, don’t worry! Check out this article for practical tips and tricks on how to get better sleep and stay asleep.
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