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Cortisol Belly: How Stress is Contributing to Your Expanding Waistline


Have you noticed an increase in weight around your midsection, but not sure where it came from? You've been working out, eating right, but still... the pudge doesn't seem to budge. Well, maybe it's not your nutrition or your fitness.. maybe it's your life!


Stress has a knack for wreaking havoc on our bodies in ways we may not necessarily recognize. As a response to stress, our bodies release cortisol, the stress hormone. However, when stress becomes chronic, the body begins to dysregulate the production of cortisol, resulting in a multitude of hormonal issues, including unwanted belly fat. Let's start by discussing cortisol.


What is Cortisol?


Cortisol is the body's stress hormone. When your body perceives a threat, your adrenal glands create and send out the hormone in an attempt to assist in responding appropriately. In cases of short-term stress, cortisol is released rapidly so that your fight or flight response is relieved quickly. However, in periods of long-term stress/chronic stress, elevated cortisol levels lead to exhaustion and harmful health effects, such as decreased inflammation, increased blood sugar, decreased immune response, and additional unwanted belly fat.


What is Cortisol Belly?


Cortisol Belly is the accumulation of unwanted abdominal fat that can occur due to the elevated levels of cortisol being released in the body due to chronic stress. Causes of increased cortisol creation can include both physical and psychological stressors, such as:


  • Chronic stress

  • Altered Circadian rhythm (poor sleep)

  • Lack of physical activity

  • Unhealthy diet

  • Certain medications

  • Injury or illness

  • Malnutrition

  • Fear

  • Anger

  • Grief


When cortisol levels are high, it reduces the breakdown of fat in the abdomen and increases insulin sensitivity, leading to more fat storage. The fat around the abdominal area is visceral fat, which is fat that surrounds the organs. An increase in visceral fat is linked to an increase of heart disease and Type II Diabetes.


There are many different symptoms relating to Cortisol belly. Most common symptoms or signs include:


  • Increased abdominal fat

  • Bloating

  • Weight gain

  • Difficulty losing weight

  • Increased appetite

  • Mood swings

  • Decreased libido

  • Cognitive changes, such as brain fog, memory loss, or difficulty concentrating


Once you've started to experience these symptoms, it may be time to start examining your stress levels and healthy and revisiting ways to manage your stress.


Tips to Help Reduce Cortisol for Weight Loss


There are many different things that can be done if you have determined that your cortisol levels may be a bit too high, or if you've noticed that your life has an increase in stress.


Practice Stress Reduction Techniques - Spending 10 to 15 minutes a day on practicing stress reducing techniques can go a long way in restoring your body's proper cortisol production, which ultimately will help eliminate the abdominal weight gain. Practicing Yoga or meditation regularly, or executing deep-breathing exercises can help restore your body and mind resulting in proper stress response during stressful moments.


Exercise Regularly - Just thirty minutes of exercise at a moderate intensity level a few times a week can significantly lower cortisol levels and ease stress and stress responses. In addition, moderate exercise can contribute to additional weight loss, helping your reach your goals.


Implement a Consistent Sleep Schedule - Cortisol follows a natural circadian rhythm, which is your body's sleep-wake cycle. If your sleep cycle is off or your quality of sleep is low, your body responds by producing more cortisol. Aiming for 7 to 9 hours of sleep each night will help to restore your body's natural flow ultimately balancing out the amount of cortisol your body produces.


Eat a Well-Balanced Diet - Nutrition is the foundation of hormone production, as our glands that create the different hormones rely on essential nutrients as the building blocks of hormone synthesis, release, and function. Focus on consuming whole foods, as well as low-processed and low-sugar foods. As an extra boost, add in cortisol-reducing foods, such as leafy greens, berries, and Omega-3 rich fish. Of course, be sure to consume adequate amounts of water, as our bodies need water to properly function, including the glands.


When to See a Doctor


If you believe you are experiencing high levels of Cortisol and notice these symptoms seem to be getting worse, contact your healthcare provider. Unresolved high cortisol levels can lead to heart attack, stroke, infections, blood clots, and more. Your health is more important than that stressful job and definitely not worth staying in that stressful relationship. So prioritize yourself and your health and manage your stress for YOU.




Interested in working with AE to manage your stress and lower your Cortisol levels? Schedule a consultation with us today!




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