Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
Stress doesn’t just mess with your mind—it can seriously impact your body, too, especially around your waistline. When you’re constantly stressed, your body pumps out more cortisol, a hormone that encourages belly fat storage. So even if you're eating right and staying active, high stress levels can make it tough to shed that stubborn weight.
But stress belly isn’t just about looks. Extra fat around your midsection is linked to higher risks of heart disease, diabetes, and inflammation. If your waistline isn’t budging no matter what you do, stress could be the real culprit.
The good news? Once you understand what’s causing it, you can start taking action. Let’s dive into why stress leads to belly fat and what you can do to fight back.
When you’re stressed, your body releases cortisol, preparing you for a ‘fight or flight’ response. That’s great in a real emergency, but when stress sticks around, so does the extra cortisol, leading to more fat storage, especially around your belly.
On top of that, cortisol cranks up your appetite and makes you crave sugary, fatty, and high-calorie foods. That combo of stress eating and hormone imbalances makes belly fat harder to lose, no matter how much you try.
Wondering why you're only gaining weight in your stomach? Click here to find out.
A stress belly isn’t just about extra weight. It also comes with other physical and internal changes, too. Noticing these signs early can help you take action and get back on track.
If your waistline is growing even though your weight hasn’t changed, stress could be to blame. When you're constantly stressed, your body releases cortisol, which encourages fat to settle around your belly instead of other areas. This deep belly fat, called visceral fat, wraps around your organs and can increase health risks over time..
Stress can throw your digestion off balance, leading to bloating and water retention that makes your stomach feel swollen and uncomfortable. High cortisol levels can slow digestion, disrupt gut bacteria, and cause irregular bowel movements, making a stress belly feel even worse.
Unlike general weight gain, stress belly concentrates fat in the abdominal area, even if the rest of your body stays the same. Research shows that people with high stress levels are more likely to store excess fat in their midsection, regardless of their overall BMI. This means stress can impact fat distribution independently of diet and exercise.
If you're working out regularly but still can’t seem to lose belly fat, stress could be the reason. High cortisol levels can slow metabolism and increase insulin resistance, making it harder for your body to burn stored fat for energy. Even with a solid fitness routine, hormonal imbalances can make weight loss a challenge.
When stress hits, your body craves quick-energy foods like sweets, fried foods, and processed snacks, leading to weight gain. Cortisol increases levels of ghrelin, the hunger hormone, which makes high-calorie foods even more appealing. This can lead to emotional eating and further contribute to stress belly.
Chronic stress drains energy, making you feel tired, sluggish, and unmotivated, which can reduce physical activity and contribute to weight gain. Constant cortisol spikes can disrupt normal energy production, leading to adrenal fatigue and a persistent feeling of exhaustion. This can create a cycle where stress leads to inactivity, which then contributes to further weight gain.
High stress and cortisol imbalances can make it hard to fall asleep or stay asleep, which in turn affects metabolism and hunger hormones. Poor sleep increases ghrelin (which makes you hungry) and decreases leptin (which signals fullness), making it harder to control cravings. Over time, this lack of rest can make stress belly even tougher to manage.
Belly fat does more than change your shape—it affects your overall health. It can lead to heart disease, metabolic issues, and other health issues. Understanding these risks can help you protect your well-being.
Visceral fat is fat stored around the organs. It raises cholesterol levels and increases the risk of heart disease and stroke.
Excess abdominal fat impairs insulin sensitivity. This can potentially increase the risk of type 2 diabetes.
Chronic stress and belly fat contribute to higher blood pressure, putting extra strain on the heart.
A combination of high blood sugar, hypertension, and excess fat around the waist can lead to metabolic syndrome. It is a major risk factor for heart disease and diabetes.
Abdominal fat releases inflammatory chemicals, which can contribute to chronic diseases, including arthritis and autoimmune disorders.
Stress belly can be reversed with the right approach. Simple daily habits can make a big difference.
Exercise helps lower cortisol levels and burn excess fat, especially cardio and strength training workouts.
A diet rich in whole foods, fibre, lean protein, and healthy fats supports metabolism and reduces belly fat accumulation.
Getting 7–9 hours of quality sleep helps regulate hormones like cortisol, insulin, and leptin, which influence belly fat storage.
Activities like meditation, yoga, deep breathing, and journaling can help lower stress and prevent cortisol spikes.
A doctor can assess hormonal imbalances, underlying conditions, or medications that might contribute to stress belly.
If stress and anxiety are persistent, therapy can help develop coping strategies to manage emotions and reduce stress-related weight gain.
Stress belly isn’t just about looks—it’s a sign that stress is affecting your health. Reducing stress, improving sleep, eating well, and staying active can help balance hormones, reduce fat storage, and improve overall well-being.
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.