Stress and belly fat: 6 ways chronic stress shows on your waistline

Chronic stress triggers the hormone cortisol, which promotes belly fat storage and unhealthy cravings. Managing stress is key to breaking the cycle of fat gain and poor health.(Image: Pexels)

You follow a healthy routine. You’ve cut carbs, skipped dessert, and hit the gym five days a week, yet your belly fat won’t go away. While a poor diet and lack of exercise are obvious culprits, there is another factor that often goes unnoticed: stress. Studies reveal that stress can increase your waistline.

According to Dr Niti Aggarwal, Senior Consultant in Endocrinology and Diabetes at Max Super Speciality Hospital, Vaishali, Ghaziabad, the key lies in the hormone cortisol. “This stress hormone helps us power through emergencies, but when it remains elevated due to chronic stress, it signals the body to store fat around the abdomen,” she explains.

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She further adds, “The reason fat is stored around the belly is that abdominal fat cells have more cortisol receptors, making them more responsive. This leads to increased fat storage, cravings for comfort food, and greater health risks including heart disease and type 2 diabetes.”

Stress disrupts your sleep, cravings, and metabolism

Chronic stress doesn’t just affect hormones — it causes many other disruptions. You sleep poorly, wake up feeling groggy, skip workouts, and crave sugary or salty snacks. “Cortisol increases appetite, especially for calorie-dense comfort foods. It slows metabolism and even alters where your body chooses to store fat,” says Dr Aggarwal, adding, “Once belly fat accumulates, it becomes metabolically active, worsening inflammation and stress further. It’s a vicious cycle: stress leads to fat, and fat increases stress.”

Dr Aggarwal suggest 6 signs why stress might be clinging to your waistline

• Intense cravings for sugary or salty snacks

• Always feeling peckish—even after a full meal

• Trouble falling or staying asleep

• Feeling edgy, anxious or unusually irritable

• Constant fatigue or lack of motivation to exercise

• Weight gain that seems immune to diet and exercise

She recommends managing both stress and lifestyle habits together

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• Prioritise sleep: Aim for 7–8 hours of restful sleep

• Stay active: Try yoga, brisk walking, swimming or anything calming

• Eat mindfully: Avoid emotional eating and watch your portions

• Breathe, meditate, unwind: Lower cortisol with stress-reduction techniques

• Reduce alcohol and caffeine: Both mess with sleep and mood

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.