How to Avoid Gaining Weight From Anxiety Medications
Many people are surprised to discover that starting anxiety or antidepressant medication can sometimes change their appetite, metabolism, or weight.
For some, these changes are barely noticeable. For others, they can feel frustrating—especially when you’ve worked hard to feel good in your body.
The good news? There are ways to protect your physical health while supporting your mental health—you don’t have to choose one or the other.
Why Weight Changes Happen on Anxiety Medications
Medications affect everyone differently. Some people may notice an increased appetite, cravings for carbohydrate-rich foods, or a slowing of metabolism. Others may gain weight indirectly—because they’re finally feeling calmer, sleeping better, and therefore eating more regularly.
These shifts are not your “fault.”
They are simply your body adjusting to new brain chemistry.
Here are some strategies to protect your physical health while using these life saving medications. As you read through these, if you find the strategies overwhelming or feel like their not achievable for you, read to the end, there are ways we can help you by working together to find what works with you to make it as easy as possible.
1. Move Your Body in Ways You Enjoy
Exercise is one of the best tools to stabilise weight and support mood. It can:
Boost energy and motivation
Improve sleep quality
Reduce stress and anxiety
Help maintain healthy metabolism
Reduce appetite
Aim for about 2½ hours of moderate physical activity per week—but remember, this doesn’t have to be done all at once. Short bursts of movement count: a brisk walk at lunch, dancing while cooking dinner, or a 10-minute bodyweight workout at home.
Tip: The best form of exercise is the one you’ll actually enjoy doing. Find something that lifts your mood, not just burns calories.
2. Nourish Your Body With Balanced Meals
A healthy, balanced eating pattern can help keep hunger hormones and blood sugar steady, which is especially important if medications are influencing appetite.
Focus on:
Colourful vegetables and fruits for fibre and antioxidants
Whole grains like oats, brown rice, or quinoa for sustained energy - replacing white carbohydrates.
Lean proteins (chicken, eggs, legumes, tofu) to support muscle and metabolism
Healthy fats (avocado, olive oil, nuts) to keep you feeling full and satisfied
Hot Tip:
Instead of restricting or dieting (which can backfire), think about crowding in more nourishing foods—your cravings and portion sizes often naturally rebalance when your body is well-fed.
3. Build New Habits Around Emotional Eating
Sometimes weight gain isn’t just about metabolism—it’s about how we cope with emotions.
If you’ve used food for comfort during stressful times, new medication can reduce emotional pain… but the old eating patterns of using food for comfort can linger.
Try this mindful approach:
Reflect on your usual triggers for emotional eating.
Replace comfort foods with soothing non-food rituals (journaling, walks in nature, breathing techniques, a warm bath, a good book etc).
Reinforce healthy habits by noticing how good they make you feel. eg ‘ hmm eating some sliced pear after dinner was really yummy. It was enough to not need anything else for desert’.
This helps rewire your brain to seek comfort in ways that nourish your mind and body.
4. Review Your Medication With Your Doctor.
All antidepressants and anti-anxiety medications carry a potential risk of weight changes, but the effect varies from person to person.
If you’re experiencing significant weight changes, don’t stop your medication on your own but please see your General Practitioner to have a talk about it.
They may:
Adjust your dose
Switch you to a different medication
Refer you to a nutritionist or psychologist to support you holistically
It’s important to seek medical advice urgently if:
Your weight changes rapidly or significantly
You’re feeling distressed about your body
You’re tempted to stop your medication abruptly - do not do this.
Mental health comes first—but protecting your physical health matters too. The right support team can help you feel emotionally balanced and physically vibrant.
Looking Beneath the Surface: Addressing the Root Cause of Anxiety
While medication can be a powerful tool for calming symptoms, it’s also important to explore what may be driving the anxiety in the first place.
For some people, this means investigating underlying nutrient deficiencies (like magnesium, B vitamins, or iron), systemic inflammation (often linked to gut health or hormonal changes), or entrenched thought patterns that keep the brain in a chronic fear response.
By gently working on these root causes—with nutrition, lifestyle shifts, therapy, or hypnotherapy—you not only support your mental well-being more deeply, but you may also reduce the length of time you need medication and lessen the likelihood of weight-related side effects.
Where to next:
If you would like to explore how to prevent or address weight gain or address the root cause of anxiety through Nutritional changes or Hypnotherapy to address triggers and thought patterns, shoot me a message or book a free strategy call now