What Is ‘Cortisol Belly’? How Stress Leads to Abdominal Fat — and How to Reduce It

Whether you’ve heard it called “cortisol belly,” “hormone belly,” or “stress belly,” these catchy terms for an overabundance of abdominal fat are being touted all over social media. Truthfully, “cortisol belly” (among other variations) is a trendy, nonmedical phrase that’s partially accurate but may be misleading.

Influencers on TikTok and Instagram are stoking concerns about “cortisol belly” while offering advice on what to do (and what not to do) to reduce belly fat, including supplements, diets, exercise advice, special massages, and more. These posts often straddle the line between health misinformation and body-shaming, which is why we’ve talked to experts about what cortisol belly really is, what contributes to visceral fat, and the lifestyle shifts that really matter.

First, it’s important to clear this up: “‘Cortisol belly’ is not a medical term used by physicians,” says Scott Isaacs, MD, of the Diabetes & Endocrinology Clinic of Georgia in Atlanta, and the president of the American Association of Clinical Endocrinology. “This term, which is popular with social media, refers to abdominal fat that’s supposedly caused by stress and chronically elevated cortisol levels,” he says.

When it comes to visceral fat, the following symptoms and physical traits are often associated with what people call cortisol belly or conditions associated with it.

• Apple-shaped body

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• Difficult-to-control diabetes or blood pressure
• Wide, dark red or purple stretch marks (more than 1 centimeter)
• Muscle weakness, especially difficulty standing up from a chair
• Fatigue

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• Increased thirst or hunger

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• Frequent urination

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• Blurred vision

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• Darkened skin on the armpit, neck, knuckles, armpits
• Skin tags
• Menstrual irregularities
• Hair loss
• High cholesterol and triglycerides
• Fatty liver (metabolic dysfunction–associated steatotic liver disease)

So many things in life cause stress. Some stress is positive, but chronic stress is not. There are direct and indirect impacts of stress when it comes to belly fat.

Typically, it’s not just one thing that causes an accumulation of belly fat. Other factors, such as your diet, sleep habits, activity, and hormonal changes can contribute — and often multiple factors can be at play. Here’s what to consider.

Unbalanced Diet

“Food is a great stress reliever. And it works, but there are side effects to that,” says Isaacs. Namely, choosing higher-calorie items that are linked to fat gain. Food cravings change in response to stress, causing people to go for foods that are high in fat, sugar, and salt, he points out.

Inadequate Sleep

Irregular or No Exercise

Hormonal Shifts

Certain Medical Conditions

Genetics

Although some factors (like hormones or genes) may feel as if they’re working against you, your lifestyle makes a big impact on where you store fat — and can also help buffer you against the effects of stress. Here are five healthy habits to focus on.

Eat Nutrient-Rich Foods

A balanced diet is one that is plant-based and fiber-rich, says Lauren Harris-Pincus, RDN, the founder of Nutrition Starring YOU and the author of The Everything Easy Pre-Diabetes Cookbook, based in Basking Ridge, New Jersey. Focus on eating fruits, vegetables, legumes, nuts, seeds, whole grains, lean proteins, and healthy fat (like olive oil). Limit added sugar and ultra-processed foods. Following this pattern of eating offers several benefits. “This will keep energy levels more stable, keep you more satisfied and less likely to overeat, give you energy to exercise, and promote good sleep,” she explains.

Improve Your Sleep Hygiene

Exercise Regularly

Manage Stress With Mind-Body Practices

Speak to Your Doctor or Registered Dietitian

A registered dietitian can create a personalized plan for you based on your lifestyle, food and cultural preferences, cooking skills, medical history, and ability to afford and access healthy food, says Harris-Pincus. “This is not a one-size-fits-all plan you can find online,” she adds.

In addition, your doctor can evaluate you for underlying medical conditions and prescribe treatments for hormonal changes, such as menopause. Endocrinologists can also advise on medications and supplements that may be needed, though Isaacs points out that there are no supplements proven to be safe and effective for cortisol — and supplements are not regulated by the U.S. Food and Drug Administration (FDA), so it’s best to speak with your provider before starting any supplement for any reason.

• “Cortisol belly” is a popular, nonmedical term that refers to the accumulation of excess belly fat. Doctors typically refer to this as visceral fat, a type of fat that sits deep within your belly and surrounds your organs.
• Stress triggers the release of cortisol, your body’s fight-or-flight hormone. When chronically elevated, cortisol encourages the storage of fat around your midsection.
• Stress also promotes unhealthy habits, such as a diet of high-fat, high-sugar foods and sedentary behavior, and it impairs sleep, all of which can contribute to weight gain and increased belly fat.
• Lifestyle strategies that decrease stress and promote healthy weight management (reduced belly fat) include a balanced diet, regular exercise, quality sleep, and mind-body practices.