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