Stress plays a significant role in the accumulation of belly fat. High levels of stress lead to the release of a hormone called cortisol, which if persistently increased can lead to the accumulation of fat in the abdominal region.

This bulging belly not only affects your looks but also increases the risk of various health problems.

When you’re under stress, your body releases cortisol as part of the “fight or flight” response. Studies have shown that increased cortisol levels can lead to increased appetite and cravings for high-calorie foods, especially foods high in sugar and fat.

Cortisol also promotes fat storage in the abdominal region, which is metabolically more active and associated with higher health risks, including type 2 diabetes and heart disease.

If stress is high then even exercise and diet may not help much in reducing belly fat.

“We underestimate how stress causes fat accumulation, especially visceral fat. And we tend to focus only on exercise and diet,” dietitian Deepta Nagpal wrote in X magazine.

Visceral fat, also called belly fat, is the fat that surrounds your liver, intestines and other internal organs just beneath your abdominal muscles.

Some of this fat is stored in the omentum, which is a layer of tissue beneath the muscles. As more fat is stored, this tissue becomes hard and thick, making your waist larger.

Visceral fat is more harmful than the fat stored just under your skin (subcutaneous fat) because it releases more proteins called cytokines. These proteins can cause low-grade inflammation in your body, increasing your risk of chronic health problems like heart disease and diabetes.

Dr Nikhil Agnihotri, Senior Consultant, Department of Minimal Access Metabolic and Bariatric Surgery, Aakash Healthcare, said that stress causes hormonal changes in the body, which impact the metabolic processes, thereby also affecting the distribution of fat in the body.

Dr Agnihotri said, “Stress due to any reason leads to unhealthy eating habits like prolonged fasting, overeating, lack of sleep, smoking and excessive alcohol consumption. We must not forget that foods are not easily available in ready-to-cook packets, which are high in sodium and sugar, leading to bloating.”

How to Manage Stress

According to a post on X by Deepta Nagpal, one should avoid prolonged fasting and eat a light breakfast before exercise to reduce high cortisol levels.

Hydration also helps combat stress. Dehydration can increase stress levels and lead to higher production of cortisol. Drinking enough water throughout the day helps maintain optimal body functions and reduces the risk of stress-related belly fat.

Poor sleep can increase stress and raise cortisol levels.

“Sleep and rest are important. You can increase the time of moderate workouts but decrease the time of high-intensity exercise to control your cortisol levels,” Nagpal said.