Abdominal belly fat is a concern for many people, but its causes are not always the same. From chronic stress and poor sleep to unhealthy eating habits and lack of physical activity, several factors can contribute to a protruding midsection. If you are trying to lose weight, understanding why your belly fat has accumulated is crucial—because the solution depends on the cause.
In many cases, stubborn belly fat may not be regular fat at all. Instead, it could be linked to elevated stress hormones and gut inflammation, commonly referred to as cortisol belly.
Understanding Cortisol Belly
Cortisol is the body’s primary stress hormone. When stress becomes chronic—due to long working hours, anxiety, poor sleep, or excessive exercise—cortisol levels remain elevated. This encourages the body to store fat, particularly around the abdomen.
This type of fat is known as visceral fat, which accumulates deep around the organs and is more harmful than surface-level subcutaneous fat. Cortisol belly is often accompanied by inflammation, bloating, and a firm, rounded appearance of the stomach. Unlike regular fat, it tends to move as one solid mass rather than jiggling freely.
Poor sleep, high-sugar diets, over-training without recovery, caffeine overload, and unmanaged stress can all contribute to this condition, making belly fat especially resistant to traditional weight-loss methods.
Simple At-Home Test to Identify Cortisol Belly
Nutritionist Abram Anderson shares a simple at-home test that can help determine whether your belly fat is caused by inflammation from high cortisol or by regular fat accumulation.
He explains that identifying the type of belly fat is important because the treatment approach is very different.
How to do the test:
- Stand firmly on the ground
- Rise up onto your heels
- Drop down quickly
What the results mean:
- If your belly jiggles freely, it is mostly regular belly fat
- If your belly moves as one solid unit, like a tight basketball with little to no jiggle, it indicates inflammation
- If it jiggles but still moves together, it suggests a mix of fat and inflammation—often associated with cortisol belly
According to Anderson, inflammation-driven belly fat requires an anti-inflammatory protocol, while regular belly fat responds better to standard fat-loss strategies.
What Causes Gut Inflammation and Cortisol Belly?
Chronic stress is the primary driver of elevated cortisol, which promotes fat storage. Poor sleep further disrupts cortisol rhythms, while excessive cardio or intense workouts without adequate recovery can worsen the problem.
High-glycaemic foods, processed meals, excess caffeine, and alcohol overload the gut, increasing inflammation. Gut imbalances and poor digestion also contribute, making the belly appear bloated and firm rather than soft.
Effective Ways to Reduce Cortisol Belly
Reducing inflammation and lowering stress hormones is key to addressing cortisol belly. Here are some effective strategies:
1. Follow an Anti-Inflammatory Diet
Focus on whole, nutrient-dense foods rich in fibre, omega-3 fatty acids, and probiotics. Include:
- Leafy greens and vegetables
- Berries and antioxidant-rich fruits
- Fatty fish like salmon
- Fermented foods such as yoghurt and kimchi
- Anti-inflammatory spices like turmeric and ginger
Limit refined sugars, fried foods, alcohol, and ultra-processed items. If you are sensitive, reducing gluten or dairy may also help.
2. Choose Low-Intensity Exercise
Engage in gentle, consistent activities such as walking, yoga, swimming, or cycling for about 30 minutes daily. These exercises improve gut motility, reduce bloating, and lower inflammation without spiking cortisol levels.
3. Manage Stress Daily
Stress directly impacts the gut-brain axis. Practices like meditation, deep breathing, and yoga help calm the nervous system and reduce inflammatory markers. Even a daily 10-minute stress-relief routine can make a noticeable difference.
4. Prioritise Quality Sleep
Aim for 7–9 hours of sleep every night. Poor sleep disrupts gut bacteria, increases inflammation, and keeps cortisol levels elevated. Consistent sleep schedules support a healthy microbiome and reduce stubborn belly fat.
5. Stay Hydrated and Consider Supplements
Proper hydration supports digestion and gut lining health. After consulting a healthcare professional, supplements such as probiotics, L-glutamine, or curcumin may help reduce inflammation and support gut repair.
Disclaimer
This content is for informational purposes only and should not be considered a substitute for professional medical advice. Always consult a qualified healthcare provider before making significant dietary or lifestyle changes.