Does Cortisol Cause Belly Fat? How Stress Affects Weight Loss
Sometimes you observe increased waist size, especially during stressful times—even though you follow the same diet without any changes, you may have wondered what is going on. This is because stress is linked with belly fat, which is true—stress and weight gain are two intertwined factors.
The phrase “cortisol belly” has been used very often these days and refers to the weight gain, particularly in the waist area, as a result of stress, and there is solid scientific evidence to back it up. To begin with, we have to know what cortisol really does in the body, its role in weight gain, and what can be done if anyone is determined to lose weight, because life will always have its pressures.
This blog covers the facts about cortisol (stress hormone)—how it results in weight gain, especially in the midsection (belly fat), and above all, what you have to do.
Cortisol and its functioning mechanism
Adrenal glands secrete this cortisol hormone; they are located above the kidneys. Though it is called the body’s main stress hormone, it plays a critical role in our survival and day-to-day functioning. Just like weight loss surgery myths, the relation between the hormones and overweight is also commonly misunderstood since they oversimplify the complex metabolic mechanisms.
The level of cortisol in the body has a rhythm. Generally in healthy individuals, the cortisol level is at its lowest between 3 AM and 4 AM when you are in deep sleep, and then it gradually increases to reach a maximum level between 6 AM and 7 AM to help with you waking up and being alert. This hormone level decreases gradually during the day until it drops to the lowest level at night again to allow you to rest or sleep well.
Some of the important functions of cortisol in the human body are:
- Managing the body’s stress response
- Triggers the liver to release glucose in order to regulate the sugar level in blood.
- Maintaining blood pressure
- Reducing inflammation
- Influencing the way your body uses carbohydrates, fats, and proteins for energy
The reality is that short cortisol spikes are not only normal but, indeed, very helpful. These spikes are temporary, giving you energy and focus that help during a hard training session or an essential presentation or when you are reacting to the threat of danger and then disappear. The problem is when these high cortisol levels don’t disappear and persist over the long term as a result of elevated chronic stress.
Cortisol does not work independently. It always interacts with and influences other hormones:
- Insulin (hormone regulating blood sugar levels and fat storage)
- Thyroid hormones (hormones controlling the rate of metabolism)
- Estrogen and testosterone
- Ghrelin and leptin (hunger hormones)
The formation of abdominal fat is most likely due to the entire hormonal system that works collectively or against one another.
Does cortisol really cause belly fat?
Cortisol is not directly responsible for the formation of belly fat, but elevated cortisol levels can decide where the fat gets stored. Once the abdominal fat is formed, it is hard to lose. Understanding how these hormone patterns are linked to fat storage is one of the key points in “ Are You A Candidate for Bariatric or Weight Loss Surgery?“
Research also suggests that cortisol promotes visceral fat storage, which is the deep fat that wraps around the internal organs in the abdomen. This visceral fat is metabolically very active and increases the risk of developing metabolic syndrome, type 2 diabetes, and cardiovascular diseases.
Several studies conducted using MRI scans have confirmed the relationship between long-term stress, elevated cortisol, and the circumference of the waist. Some institutions have done research on premenopausal women, which revealed that even non-obese individuals who were sensitive to stress ended up storing more fat centrally around their organs, and the cortisol response was critical in this.
This is how cortisol affects fat distribution:
- Cortisol boosts the lipogenesis (synthesis of fat) and decreases the lipolysis (the process of breakdown of fat) in the visceral fat deposits.
- People who have high cortisol responses to stress tend to gain more weight compared to those who have lower responses.
- Cortisol increases the level of sugar in the blood and triggers the release of insulin, which causes the body to store fat.
- Chronic stress suppresses the normal response to cortisol stimulation, which is independently linked to the formation of abdominal fat.
The term “cortisol belly” is often used, but it is not a medical term; it is a catchphrase often used by people to describe weight gained in the abdominal area due to stress.
In most of the cases cortisol is partly responsible for weight gain, and the other important factors responsible include diet, exercise, sleep quality, medication, genetics, and age. It is rare that the cortisol is the only reason for weight gain. Some people have belly fat even though their cortisol levels are completely normal, which suggests that high cortisol levels may not necessarily be the only reason for being overweight. A thorough evaluation should be done considering all aspects and not just focusing on one hormone.
How Cortisol Increases Belly Fat and Slows Weight Loss
The elevated levels of cortisol affect various systems in the body at once, which include muscles, appetite, blood sugar, quality of sleep, and motivation. All these factors directly influence your weight loss efforts.
All these mechanisms interact with one another, making it hard to maintain healthy habits and worsening your stress levels, which contribute to weight gain.
Elevated cortisol levels for an extended period trigger the breakdown of muscle tissue. This results in releasing amino acids for the generation of energy and production of blood sugar. Less muscle mass means a lower metabolic rate, which burns fewer calories, making it simple to put on fat and harder to lose it, even if you always follow the same diet.
Stress and cortisol can influence the hunger hormones, ghrelin (responsible for appetite) and leptin (responsible for sending fullness signals), in a way that they drive you to eat high-sugar, high-fat foods.
When cortisol levels rise, it causes the liver to release glucose into the blood, thus getting the body ready for “fight or flight.” If it happens only in short bursts during real emergencies, then this response is helpful, but constant cortisol spikes due to chronic stress lead to the release of glucose more often, which is a problem. High levels of cortisol impair your cells’ ability to respond to insulin. In such a condition, the pancreas produces more insulin to transport sugar into cells. Elevated insulin levels signal the body to store fat, especially the central or visceral fat.
The stress-sleep connection affects your weight loss by forming a vicious cycle. Chronic stress disturbs your sleep cycles. Poor sleep increases cortisol levels and hunger hormones and decreases satiety hormones. You wake up tired and hungry, which makes it hard to make healthy choices. This again increases stress and further disrupts your sleep cycle.
The common everyday factors that increase the cortisol levels in your body include:
- Chronic psychological stress
- Excessive physical activity
- Alcohol consumption
- Using tobacco products
- Consuming more caffeine
- Eating ultra-processed foods and refined sugars
- And certain medications.
Prevention is better than cure, so manage your stress levels, exercise regularly, eat a balanced diet, and prioritize sleep.
