What Is A Cortisol Belly? Know Why The Levels Increase, Symptoms, And Common Causes

Weight management is a task in itself. We often give our full attention to dietary changes, when on a weight loss journey. The next thing that comes to mind is exercise. But what we often miss out on is how increased levels of stress hormone aka cortisol can also make us gain weight, especially belly fat. There’s even a term to this – it is known as cortisol belly. Do you want to know more about it? Then you need to read this article.

In an exclusive conversation with the editorial team of Only My Health, Dr Tushar Tayal, Associate Director, Internal Medicine, CK Birla Hospital Gurgaon explains to us all about cortisol belly. Let’s take a look at what he has to say.

What is Cortisol Belly?

Before understanding what cortisol belly is, we need to know what cortisol is. Cortisol is a glucocorticoid, a type of steroid hormone. It is a hormone our adrenal glands make and release.
Cortisol is associated with stress. But it’s also a crucial hormone that impacts almost every organ and tissue in our body. Cortisol plays other important roles including:

• Regulating how our body makes use of glucose (sugar) for energy.
• Lowering inflammation.
• Regulating blood pressure.
• Controlling our sleep-wake cycle.

“Cortisol belly is when fat accumulates around the abdomen. It develops due to persistently high levels of the stress hormone cortisol. This type of fat, known as visceral fat, collects deep inside the abdomen around vital organs and is more harmful than subcutaneous fat. It’s often linked to a higher risk of heart disease, diabetes, and other metabolic disorders,” shares Dr Tayal.

Also Read: Why Walking Right After Eating Could Be the Belly Fat Solution You Need

How Cortisol Levels Increase

“Cortisol levels naturally rise during times of stress; but when stress becomes chronic, the hormone remains elevated for long periods. Apart from emotional stress, other factors that can increase cortisol levels include lack of sleep, excessive caffeine or alcohol intake, overexercising without adequate rest, and nutrient deficiencies. Certain medical conditions like cushing’s syndrome or depression can also contribute to high cortisol levels,” explains Dr Tayal.

He further adds that when cortisol remains high, it can cause multiple health problems. “It promotes weight gain, especially around the waist, raises blood sugar, increases insulin resistance, and can suppress the immune system. People with elevated cortisol may also experience mood swings, anxiety, irritability, and sleep disturbances. Over time, these effects contribute to fatigue and metabolic imbalances,” shares Dr Tayal.

Symptoms Of High Cortisol Levels

Listed below are some common symptoms of elevated cortisol levels in the body :

• Weight gain, especially in the face and belly area.
• Fatty deposits between shoulder blades.
• Wide, purple stretch marks on belly.
• Muscle weakness in upper arms and thighs.
• High blood sugar, which mostly turns into Type 2 diabetes.
• High blood pressure.
• Excessive hair growth in women.
• Weak bones (osteoporosis) and bone breaks (fractures).

Causes Of High Cortisol Levels

Listed below are some common yet unrecognized causes of increased cortisol levels in the body:

• Stress
• Pregnancy
• Intense exercise
• Serious illness
• Hot and cold temperatures
• Underactive thyroid
• Obesity
• Certain medications

Also Read: Can Certain Foods Help Regulate Stress Hormones? Find Out Here

How Cortisol Increases Belly Fat 

Now that we have a fairly good knowledge about cortisol, let us tell you how cortisol increases belly fat.

“Cortisol impacts weight gain by increasing appetite and cravings for sugary, high-calorie foods. It also promotes fat storage in the abdominal region and breaks down muscle tissue, which slows metabolism. Additionally, high cortisol levels raise insulin, further encouraging fat storage and making weight loss more difficult. This combination of hormonal effects leads to the characteristic ‘cortisol belly’,” explains Dr Tayal.

Tips to Reduce Cortisol Belly

If you are someone who is struggling with cortisol belly, here are some tips shared by our expert on how to reduce it:

• To reduce cortisol-related belly fat, managing stress is key.
• Practicing relaxation techniques like meditation, yoga, or deep breathing helps lower stress hormone levels.
• Ensuring 7–9 hours of quality sleep is crucial.
• Maintaining a balanced diet with adequate protein and healthy fats is important.
• Avoiding crash diets or excessive caffeine can also help.
• Regular moderate exercise, rather than overtraining, supports hormonal balance.
• Cutting down on alcohol may help.
• Spending time with loved ones or in nature can further calm the body’s stress response.
• With consistent lifestyle changes, cortisol levels can normalize, helping to gradually reduce belly fat and improve overall health.

The Final Word

Cortisol belly refers to the accumulation of fat around the abdomen that develops due to persistently high levels of the stress hormone cortisol. If you are someone who is struggling with cortisol belly, you can manage it by making healthy lifestyle and dietary changes.