Cortisol and Abdominal Fat

Cortisol and Abdominal Fat: Understanding the Connection and How to Take Control

Wellness| Fitness
March 17, 2025•4 min read

Are you eating a balanced diet, exercising, and doing all the "right" things - yet finding it difficult to lose fat from your abdominal area? If so, you’re not alone. And the surprising news is that this stubborn belly fat may be caused by an unlikely culprit - stress. As our bodies are wonderfully and complicatedly made, it's not as simple as energy in vs energy out when it comes to body fat deposition. There are a host of other influencing factors, with one of the most powerful being cortisol. Stress causes your body to produce more cortisol, a hormone that plays a key role in fat storage - especially in the abdominal area. In this article, you'll learn about what cortisol is, how it impacts abdominal fat storage, and how to lower your cortisol levels.

What Is Cortisol?

Cortisol is a hormone released by your adrenal glands in response to stress. It’s essential for regulating blood sugar, metabolism, and immune function. However, long-term stress can cause chronically elevated cortisol levels, leading to a range of health issues, including weight gain. One of the biggest signs of chronic elevated cortisol is the presence of abdominal fat, particularly if you're executing a fitness & nutritional programme.

How Cortisol Leads to Abdominal Fat Deposition

  1. Fat Storage in the Abdomen: High cortisol levels promote fat storage in the abdominal region, where visceral fat accumulates. This type of fat surrounds your organs and increases the risk of heart disease, diabetes, and inflammation (Epel et al., 2000).

  2. Increased Appetite and Cravings: Cortisol stimulates your appetite and makes you crave high-sugar, high-fat foods. This is your body’s way of preparing for "fight or flight," even if the stress isn’t physical (Tomiyama et al., 2011).

  3. Slower Metabolism: Cortisol can break down muscle tissue for energy, leading to a slower metabolism over time. With less muscle, your body burns fewer calories at rest, making it harder to lose weight.

How to Lower Cortisol Levels

Whilst elevated levels of cortisol are widespread in modern society, there are practical, science-backed ways to reduce cortisol and regain control of your body. These include:

  1. Sleeping Well: Sleep is one of the most effective ways to lower cortisol. Studies show that poor sleep increases cortisol production, while quality sleep helps regulate it (Leproult & Van Cauter, 2010). Tip: Create a relaxing bedtime routine—limit screen time, dim the lights, and try a calming activity like reading.

  2. Practice Stress-Relief Techniques: Mindfulness practices like meditation, yoga, and deep breathing have been proven to reduce cortisol levels and improve overall well-being (Pascoe et al., 2017). Tip: Start with just 5–10 minutes of mindfulness daily and gradually increase.

  3. Eat for Balance: Your diet plays a crucial role in cortisol regulation. Focus on including omega-3 fatty acids such as EPA and DHA found in oily fish like sardines, mackeral, & salmon.

  4. Exercise BUT Focus on Low Impact Exercise: While exercise is a great way to reduce stress, overtraining can have the opposite effect by increasing cortisol. Balance high-intensity workouts with calming activities like walking, stretching, or yoga, and if you're chronically stressed I recommend cutting out HIIT completely and replacing this with LISS (low intensity steady state) exercise (Hackney, 2006). Tip: Aim for 3-4 days of moderate exercise per week, with at least one recovery day.

If you're frustrated with being unable to burn stubborn belly fat, despite eating and exercising properly, consider whether this is a sign of long-term stress. By taking a holistic approach and focusing on managing stress, improving sleep, and balancing your diet and exercise routine, you can lower cortisol levels and feel healthier, stronger, and more confident.

You’re not alone in this journey. Take small steps today to prioritize your health—you deserve it!

References

  • Epel, E. S., Lapidus, R., McEwen, B., & Brownell, K. D. (2000). Stress may add bite to appetite: A laboratory study of stress-induced cortisol and eating behavior. Psychoneuroendocrinology, 26(1), 37-49.

  • Hackney, A. C. (2006). Stress and the neuroendocrine system: The role of exercise as a stressor and modifier of stress. Journal of Endocrinological Investigation, 29(3), 1-17.

  • Leproult, R., & Van Cauter, E. (2010). Role of sleep and sleep loss in hormonal release and metabolism. Endocrine Development, 17, 11-21.

  • Pascoe, M. C., Thompson, D. R., Jenkins, Z. M., & Ski, C. F. (2017). Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. Journal of Psychiatric Research, 95, 156-178.

  • Tomiyama, A. J., Dallman, M. F., & Epel, E. S. (2011). Comfort food is comforting to those most stressed: Evidence of stress-induced eating in cortisol reactors. Psychoneuroendocrinology, 36(10), 1513-1519.

Back to Blog