Yes, anxiety (chronic stress) can directly cause belly fat accumulation, primarily through the stress hormone cortisol, which increases appetite for unhealthy foods, slows metabolism, breaks down muscle, and promotes fat storage in the abdominal area (visceral fat). This "stress belly" happens because the body releases cortisol to manage stress, but prolonged high levels trigger fat storage around organs for perceived energy needs, alongside behaviors like poor eating and sleep, creating a cycle of weight gain.
Contrary to the many diagrams on the internet, stress belly has no specific look or shape. It is simply an accumulation of fat in the abdomen caused by stress.
How stress can lead to weight gain. When we feel stressed—as many of us have for the last few years—our bodies can tip toward releasing too much cortisol, leading to weight gain, acne, trouble sleeping, headaches, and digestive problems.
Weight loss can also improve mental health by reducing the risk of depression and anxiety. It can enhance the quality of sleep, which can help reduce feelings of fatigue and irritability that are common in people with depression.
Yes, anxiety can burn calories. Anxiety can increase metabolism by increasing your basal metabolic rate. It can also increase thermogenesis, which, along with an increased metabolic rate, could increase how many calories your body uses for fuel.
A big event or a buildup of smaller stressful life situations may trigger excessive anxiety — for example, a death in the family, work stress or ongoing worry about finances. Personality. People with certain personality types are more prone to anxiety disorders than others are.
If you've been feeling stressed and have noticed fat accumulating around your midsection, cortisol might be playing a role. Cortisol can promote fat storage, leading to increased visceral fat, which is fat that surrounds internal organs such as the stomach, liver and intestines.
Eat complex carbohydrates.
Carbohydrates are thought to raise the amount of serotonin in the brain. This can have a calming effect. Eat foods rich in complex carbohydrates, such as whole grains. Examples of whole grains include oatmeal, quinoa, whole-grain breads and whole-grain cereals.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
Physical Signs of Stress
Chronic stress results in fatigue and lack of motivation or energy, and can disrupt sleep quality. Do you often feel stomach or intestinal discomfort? People experiencing high levels of stress are three times more likely to have stomachaches and bowel symptoms.
To get rid of cortisol belly, focus on reducing chronic stress through relaxation, exercise (especially strength training), and better sleep, while adopting a diet rich in protein, fiber, fruits, and veggies, and limiting sugar, processed foods, alcohol, and caffeine; consistency is key for balancing cortisol and reducing abdominal fat.
Symptoms of stress
Many coping skills, such as exercise, meditation, mindfulness, and other self care strategies, can help decrease stress. Some vitamins, such as Vitamin D, Melatonin, Magnesium, and L-theanine, have also been found to help with stress.
Supplements that may help reduce cortisol — and cortisol-related belly fat — include magnesium, vitamin B5, vitamin C, ashwagandha, rhodiola, and L-theanine. Lifestyle strategies to reduce cortisol and cortisol-related belly fat include regular exercise, a balanced diet, and mindfulness practices.
People who regularly eat and drink more calories than they burn each day are more likely to gain extra weight, including belly fat. Getting older also makes a difference. People lose muscle as they age.
Common GI symptoms
Stress-induced gastrointestinal symptoms are more common than you may think. According to Swanson, 20% to 40% of the population will at some point experience GI pain or discomfort brought on by stress. These symptoms include abdominal pain, diarrhea, constipation, gas, bloating and nausea.
Some of the ways she's lost weight include walking, eating more protein, and medication to help with how her body processes food. Clarkson started some of these changes to her diet and exercise routines when she moved to New York City, where she hosts "The Kelly Clarkson Show."
Simplifying The 7 Days Diet Plan For Weight Loss:
Although it's more common to skip breakfast or dinner, some people prefer to fast during the mid-day and skip lunch. There are not a lot of scientific studies on skipping lunch, but one research study revealed that skipping lunch and breakfast lowered total diet quality more than skipping dinner did [3].
Teas for stress and anxiety relief
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Citrus fruits such as oranges and grapefruits are packed with vitamin C, which plays a vital role in reducing stress hormones like cortisol. By incorporating more citrus fruits into your diet, you can help maintain healthy cortisol levels, potentially lowering overall stress.
Stress might also cause you to experience GI issues that affect your abdominal area. Bloating and distention can result from glitches along the gut-brain axis. “Stress causes a change in the nervous system,” Feinstein says. “Nervous system change disrupts the messages between the brain and gut.
High cortisol levels, often from chronic stress or conditions like Cushing's Syndrome, cause symptoms like weight gain (especially around the belly, face, and neck), fatigue, high blood pressure, high blood sugar (leading to diabetes), thinning skin, easy bruising, acne, and mood changes (anxiety, irritability), plus potential issues with sleep, digestion, and reproductive health.
It's difficult to pinpoint whether stress, genetics, poor diet, lack of exercise or a combination are to blame but the good news is stress belly is reversible. "If you're able to address the stress that is causing the accumulation of fat, absolutely," said Dr. Menenghini.