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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

Cortisol and Belly Fat: What’s the Real Link?

Are you feeling stressed and noticing stubborn belly fat? Let's dive into how your body's stress hormone, cortisol, maybe the real culprit behind that growing waistline.

Introduction

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Cortisol is your body's main stress hormone, produced by the adrenal glands; it helps regulate blood sugar, your metabolism, inflammation. But when it stays high for too long, problems begin.

What is Cortisol? 

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When you're under stress, emotional, physical, or lack of sleep, your body releases more cortisol. If it is a short-term fix, it helps, but for chronic conditions? It leads to fat storage, especially around the belly.

Stress Triggers Cortisol Spike 

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Cortisol encourages fat storage in the visceral area — deep inside the abdomen. This type of fat surrounds organs and increases your risk of type 2 diabetes, heart disease & high blood pressure.

Why Belly Fat? Here's the Science 

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Ever reached out for sweets when stressed? Cortisol increases cravings for sugar and fatty foods. This leads to overeating, insulin spikes, and eventually more belly fat.

Stress Eating Makes It Worse 

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Lack of sleep increases cortisol and lowers leptin (your fullness hormone). You wake up tired and hungry, craving carbs — a perfect recipe for fat gain around the belly.

Poor Sleep = More Cortisol 

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Moderate workouts like brisk walking, yoga, or strength training reduce cortisol. Overtraining or extreme cardio can spike cortisol, especially if you're not eating enough.

Exercise Helps

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Try these daily deep breathing or pranayama, magnesium-rich foods (spinach, almonds), herbal teas like ashwagandha or chamomile, opt for digital detox before bed. 

Mindful Habits to Lower Cortisol 

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Skipping meals or eating late can increase cortisol. Focus on high-protein breakfasts, whole grains, healthy fats and regular eating schedule to keep hormones stable

Balanced Meals = Balanced Hormone

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If you're doing everything right but still have belly fat, it might be stress-related.Focus on lowering cortisol, not just calories. A calm mind equals a lighter waist!

Conclusion

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