Cortisol belly: How stress can impact your weight (and what you can do about it)

If you’ve been doing all the right things, eating well and exercising regularly, but still can’t seem to lose the stubborn fat around your midsection, you’re not alone. It might not be your routine that isn’t working, it could be related to a hormone called cortisol.

Cortisol, often called the body’s stress hormone, plays a vital role in how we respond to daily life. But when cortisol levels remain elevated over time, it can lead to increased appetite, sleep disruptions and fat storage— particularly around your abdomen. This is often known as “cortisol belly.”

Let’s take a look at what cortisol is and what you can do to reduce cortisol-related belly fat.

What is cortisol?

Cortisol is a hormone produced by your adrenal glands that helps your body respond to stress. It plays a key role in several important bodily functions, including:

• Reducing inflammation
• Regulating blood sugar
• Regulating metabolism
• Supporting memory formation

But when stress becomes chronic, cortisol levels stay high, and that’s when issues like fatigue, anxiety and weight gain (especially around your stomach) start to creep in.

High cortisol from stress vs. hypercortisolism

It’s important to distinguish between high cortisol from stress and hypercortisolism (also known as Cushing’s Syndrome)—a serious medical condition.

Both involve elevated cortisol levels, but they’re very different issues.

High cortisol from stress

High cortisol from stress can be triggered by frequent emotional and physical life stressors, as well as poor diet or even sleep deprivation. This is often reversible, and symptoms include:

• Anxiety or irritability
• Fatigue
• Sleep issues
• Sugar cravings
• Weight gain (especially in the abdomen)

Hypercortisolism

Hypercortisolism, or Cushing’s Syndrome, is a medical condition often caused by a tumor in the pituitary or adrenal glands. It can also be caused by long-term steroid use. Symptoms include:

• High blood pressure and blood sugar
• “Moon face,” also known as “cortisol face,” is a condition that causes a round, puffy-looking face due to accumulated fat on the sides of the face.
• Muscle weakness
• Purple stretch marks
• Rapid weight gain, especially in the face or trunk
• “Buffalo Hump,” a collection of fat accumulated on the back of the neck between your shoulder blades.
• Thinning skin and easy bruising

How could cortisol increase belly fat?

If you’ve been feeling stressed and have noticed fat accumulating around your midsection, cortisol might be playing a role. Cortisol can promote fat storage, leading to increased visceral fat, which is fat that surrounds internal organs such as the stomach, liver and intestines.

Here’s how it happens:

Breakdown of muscle

High cortisol levels over time break down muscle tissue to release amino acids for energy. This leads to lower muscle mass, which contributes to lower metabolism, making fat gain easier.

Increased appetite

Chronic stress equals chronically high cortisol. Elevated cortisol levels can boost your appetite, particularly for high-calorie, sugary and fatty foods. This often leads to overeating and weight gain.

Insulin resistance

Chronic stress and high cortisol can impair insulin sensitivity, leading to higher blood sugar and more fat storage.

Poor sleep

Poor sleep, often caused by stress, can further increase cortisol and lead to low motivation, less movement and more snacking.

What causes high cortisol levels?

Many people associate stress with deadlines and emotional burnout, but high levels of cortisol can also be caused by:

• Blood sugar swings from meals
• Chronic stress
• High-intensity workouts without rest
• Poor sleep
• Pregnancy
• Restrictive dieting or “yo-yo” dieting
• Too much caffeine
• Underlying health issues such as polycystic ovarian syndrome (PCOS), thyroid imbalances or adrenal dysfunction.

If you suspect a medical condition is contributing to cortisol imbalance, consult your healthcare provider.

5 ways to reduce cortisol belly fat

The good news? There are steps you can take to help naturally reduce cortisol belly fat. It starts with shifting the way you approach your sleep, stress, nutrition and workouts.

1. Move your body more – but don’t overdo it

Yes, exercise can help regulate cortisol - but more isn’t always better. Overtraining or doing too much high-intensity interval exercise can actually raise cortisol.

Instead:

• Focus on daily movement, like walking or yoga
• Mix in strength training 2 to 3 times a week
• Prioritize rest days for recovery

2. Reduce your stress levels

It’s easy to say, “just relax,” but lowering cortisol means being intentional about reducing your stress levels. Try meditation, deep breathing, walking or yoga to help regulate cortisol levels.

Even small shifts in your stress response can lead to noticeable changes over time.

3. Prioritize quality sleep

Sleep is when your body resets. Poor sleep can spike cortisol levels and mess with your hunger hormones. For better sleep, try to:

• Aim for 7 to 9 hours of uninterrupted sleep
• Avoid screens an hour before bed
• Keep your room cool and dark
• Limit caffeine after 2 p.m. and skip alcohol before bed

When sleep improves, cortisol decreases, and belly fat becomes easier to manage.

4. Practice mindful eating

Your body needs fuel to function, and skipping meals or eating under stress can make cortisol worse. Try these tips to help:

• Avoid excessive sugar or ultra-processed snacks
• Don’t skip meals- especially breakfast
• Eat balanced meals with protein, fiber and healthy fats
• Eat slowly and without distractions

A healthy gut also helps regulate cortisol, so consider adding in probiotic-rich or fermented foods like yogurt or kimchi to your meals.

5. Limit caffeine and alcohol intake

While a morning cup of coffee or an occasional glass of wine might feel like a stress reliever, too much caffeine or alcohol can actually prolong cortisol elevation. This keeps your body in a heightened state of stress, making it harder to manage belly fat.

• Caffeine: When consumed in excess, especially on an empty stomach or during already stressful times, caffeine can both spike cortisol and interfere with sleep quality. Try to limit your intake and avoid caffeine late in the day.
• Alcohol: Regular or heavy drinking may disrupt sleep patterns, increase inflammation and contribute to blood sugar spikes—all which can keep cortisol levels elevated.

If you’re trying to reduce cortisol belly fat, moderating your caffeine and alcohol habits is a simple, but powerful place to start.

While cortisol belly might sound just like another buzzword, the connection between chronic stress and belly fat is very real. And while it can feel frustrating or even discouraging, there are practical steps you can take to support your body and your overall well-being.

By recognizing the signs of cortisol imbalance and making intentional changes, you can begin to restore balance and reduce cortisol’s impact over time.

And remember, you don’t have to figure it out alone. If you’re struggling with stubborn belly fat or stress-related health issues, talk to your primary care doctor to help you get to the root of the issue and create a plan that works for your body and for you. You can also find support through Baylor Scott & White's Healthy Weight program.