Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
Stress belly isn’t just about looks—it’s a sign that chronic stress is taking a toll on your body. When stress sticks around, your cortisol levels stay high, encouraging fat to settle around your midsection. Research even links elevated cortisol to insulin resistance and a higher risk of metabolic issues.
The good news? You can fight back with simple lifestyle changes. From movement and smarter food choices to stress relief and better sleep, here are 10 science-backed ways to reduce stress belly and feel your best.
Getting rid of stress belly fat requires more than just dieting. It’s about balancing hormones, improving lifestyle habits, and reducing stress. These science-backed strategies can help lower cortisol levels, support metabolism, and promote a healthier midsection.
Exercise isn’t just good for your waistline; it also helps lower cortisol and burn off stubborn belly fat. A study shows that cardio workouts like walking, running, or cycling are great for reducing visceral fat, while strength training boosts metabolism so you burn more calories even at rest. Try to get at least 150 minutes of moderate exercise or 75 minutes of something more intense each week.
What you eat plays a huge role in stress and fat storage. Focus on whole foods, lean proteins, healthy fats, and fibre to keep blood sugar steady and hunger in check. Skip processed foods, excess sugar, and refined carbs, which can lead to fat buildup. Research suggests that Mediterranean-style diets, packed with healthy fats and unprocessed foods, are great for reducing belly fat.
Since stress belly is linked to high cortisol, managing stress is a game-changer. Practices like meditation, deep breathing, and yoga can help bring cortisol levels down. A study even shows that mindfulness techniques can significantly reduce belly fat in people with high stress levels.
Lack of sleep can mess with your hormones, spike cortisol, and make belly fat harder to lose. Plus, research links poor sleep to increased cravings for sugary and high-fat foods. Aim for 7–9 hours of rest each night by sticking to a bedtime routine, cutting back on screen time before bed, and keeping a consistent sleep schedule.
Sleep is considered a vital part of weight management—find out why and how to improve it in this article.
Drinking enough water supports metabolism, digestion, and cortisol regulation. Dehydration can increase stress on the body, leading to higher cortisol levels. A study found that adequate hydration helps regulate mood and cognitive function, indirectly aiding in weight management.
Too much alcohol or caffeine can send cortisol levels soaring. Alcohol encourages fat storage around your midsection, while excess caffeine, especially from coffee, can increase stress hormones. Try swapping your coffee for green tea, which contains L-theanine, a compound that helps with relaxation.
A healthy gut plays a big role in managing weight and stress. Probiotics, found in yogurt, kefir, kimchi, and other fermented foods, help balance gut bacteria and may even reduce belly fat. Research suggests that certain strains, like Lactobacillus gasseri, may help reduce abdominal fat levels.
Eating while distracted can lead to overeating and stress-related fat storage. Instead, focus on mindful eating—pay attention to hunger cues, chew slowly, and avoid emotional eating. Studies show that mindful eating strategies contribute to better digestion and lower cortisol levels.
If stress feels overwhelming, therapy or counselling can be a game-changer. Chronic stress affects both mental and physical health, and working with a professional can help you build healthier coping strategies. Cognitive behavioural therapy (CBT), in particular, is highly effective for stress management.
Underlying health conditions like hormonal imbalances, thyroid issues, or insulin resistance can contribute to belly fat. Regular health check-ups help identify potential medical factors affecting weight gain. Blood tests to check cortisol, thyroid function, and metabolic markers can provide insights into your body's response to stress.
Stress belly fat isn’t just about cutting calories; it’s also about addressing the root causes, from high cortisol levels to poor sleep and diet choices. By making small, consistent lifestyle changes, you can reduce stress, improve your metabolism, and support long-term health. Start with one or two strategies and build from there—your body (and mind) will thank you.
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.