When your body senses stress, it responds through a chain of signals known as the hypothalamic-pituitary-adrenal (HPA) axis. This triggers the release of several stress hormones. First to rise are adrenaline and noradrenaline, which increase your heart rate and blood pressure. Then cortisol is released to help your body keep going during longer periods of stress.
Cortisol levels naturally rise and fall during the day, but ongoing stress or poor sleep can disrupt this rhythm. If cortisol stays high for too long, it can affect your appetite, raise blood sugar levels and lead to more fat being stored – especially around your middle.
This is often called cortisol belly fat. It’s linked to cravings for sugary or fatty foods, emotional eating, and higher insulin levels, which can make hunger and weight gain worse.
Nearly 6 in 10 adults in Ireland are classed as having overweight or obese. Long-term stress and raised cortisol could be part of the reason.
This guide looks at what cortisol does, how it affects fat storage, and what you can do to lower cortisol levels and manage weight with less stress [1] [2][3].
What is cortisol?
Cortisol is a hormone made by your adrenal glands, small glands that sit on top of your kidneys. It plays an important role in how your body responds to stress. Cortisol levels rise when you’re under pressure, helping your body to stay alert and manage the effects of stress over time.
It works alongside other stress hormones like adrenaline and noradrenaline. These are released first and cause your heart rate and blood pressure to rise. This helps you react quickly but can also lead to symptoms like tremor, chest tightness, or shortness of breath. These feelings are common when anxiety or panic kicks in [4].
Cortisol isn’t only released in stressful moments. Your body needs small amounts every day to:
- control your metabolism
- manage your blood pressure
- reduce inflammation
- support your sleep and energy patterns
- respond to illness or injury
Cortisol works in a natural rhythm, rising in the morning to help you wake up and falling in the evening to help you wind down. But long-term stress, poor sleep or illness can upset this cycle. When cortisol stays too high for too long, it can start to affect your mood, sleep, and weight especially around the middle [5].
Short-term effects of cortisol
In the short term, these hormones help your body respond quickly. Adrenaline and noradrenaline increase your heart rate and blood pressure. This can make you feel more alert, but it can also cause symptoms like:
- tremor
- chest tightness
- shortness of breath
Cortisol helps keep this stress response going. It releases glucose into your bloodstream, so you have more energy and helps reduce inflammation. This is useful when you’re in danger or need to push through a tough situation.
Long-term effects of high cortisol
Your body also makes small amounts of cortisol every day. It helps regulate metabolism, blood pressure, sleep, and your immune system. But problems can start when cortisol stays too high for too long.
Chronic stress, poor sleep, or illness can disrupt your body’s natural rhythm. If cortisol remains high:
- your appetite may increase
- blood sugar and insulin levels can rise
- fat storage may shift to the belly
- sleep, mood, and digestion can get worse
Over time, this can lead to weight gain, especially around the middle, and make it harder to manage stress and energy levels.
High cortisol and stress
Cortisol is part of your body’s built-in stress response. When something feels threatening or overwhelming, your brain sends a signal to release cortisol. This helps your body act fast. Your heart beats quicker, your muscles tense, and you get a burst of energy. This is helpful in short bursts. But when stress sticks around, so does cortisol [5].
Ongoing stress can come from many places. These might include:
- work deadlines or shift work
- money worries
- family or relationship stress
- health issues
- lack of sleep
- too much caffeine or alcohol
- emotional or mental burnout
When cortisol stays high for long periods, it can upset your sleep, appetite, digestion and hormones. This can lead to weight gain, often around the stomach. Over time, this stress pattern can be hard to break without the right support [7].
Stress doesn’t just affect your mood it can upset your digestion too. If you’re dealing with bloating, cramps or frequent stomach issues, it might help to read about the signs of an unhealthy gut [8].
Signs of high cortisol levels
When cortisol stays high for too long, it can affect many parts of your body. You might feel wired but tired, hungry at odd times, or notice changes in your skin or digestion. These signs can build up slowly, so they’re easy to miss at first [2].
Common signs of high cortisol levels include:
- high blood pressure
- strong sugar or carb cravings
- feeling anxious, irritable or on edge
- acne or skin thinning
- poor sleep, especially waking early
- frequent colds or infections
- bloating or stomach issues
- mood swings or feeling low
- brain fog or trouble concentrating
These symptoms can be linked to other health issues too. But if they’re ongoing, it’s worth thinking about whether stress could be playing a part. If you’ve been wondering “how do I know if I have high cortisol levels?”, your body may already be giving you clues [3] [9].
Symptoms of high cortisol in females
High cortisol doesn’t affect everyone in the same way. In women, it can show up in both physical and emotional ways. Hormonal changes across the menstrual cycle, pregnancy, or menopause can make cortisol levels harder to manage [1].
Common symptoms of high cortisol in females include:
- tiredness, even after sleep
- stubborn weight gain, especially around the belly
- irregular or missed periods
- low sex drive
- feeling on edge or tearful
- trouble falling asleep or staying asleep
- hair thinning or brittle nails
- acne or breakouts in adults
- bloating or digestive issues [3]
These symptoms can feel overwhelming, especially if they build up over time. If you’re noticing several of these signs at once, it may be time to check in with a GP. They can help rule out other conditions and explore whether stress or hormone imbalance could be the cause [10].
Does cortisol cause weight gain?
Yes, high cortisol can lead to weight gain especially around the stomach. When you’re stressed, your body releases more cortisol to help you cope. But this also triggers a chain reaction. Cortisol raises your blood sugar, which causes your insulin levels to spike. Over time, this makes your body more likely to store fat, especially in your belly [4].
Cortisol also affects your hunger. It can make you crave sweet, salty or high-fat foods. This is known as stress eating. At the same time, cortisol can slow your metabolism and make it harder for your body to use stored fat for energy [5].
The result? You may feel hungrier, eat more without realising, and find it harder to lose weight even if your habits haven’t changed.
This is why managing stress is just as important as diet and exercise. If you’re only focusing on food and fitness, but not on how you feel, it can be tough to see results [7].
What is cortisol belly?
Cortisol belly is a term used to describe fat that builds up around your stomach due to high stress levels. This type of fat is known as visceral fat. It sits deeper in the body, wrapped around your internal organs. It’s not just about appearance. Visceral fat is linked to higher risks of heart disease, type 2 diabetes and other health problems [4].
When cortisol levels stay high, your body is more likely to store fat in this central area. This is partly because cortisol affects where fat is stored, not just how much. You might notice that even if the rest of your body stays the same, your waistline gets wider or your clothes feel tighter around the middle [12].
Cortisol belly often feels firm rather than soft. You may also notice bloating or changes in digestion. Losing this kind of fat can take longer and usually needs more than just calorie cutting. Managing stress, sleep and hormones all play a part [10].
Visceral fat isn’t just stubborn it’s linked to serious health conditions like type 2 diabetes. Learn more in our guide to visceral fat and diabetes.
Cortisol and weight loss difficulty
High cortisol doesn’t just make you gain weight. It can also make it much harder to lose it. That’s because cortisol affects your thyroid and metabolism. When cortisol stays high, it can slow down your thyroid hormones. These hormones help control how your body uses energy. If they drop, your metabolism slows and fat loss becomes harder [1].
Cortisol can also make your body hold on to fat, especially when you're eating less or pushing yourself with tough workouts. If you're cutting calories or over-exercising without enough rest, your body may think it's under threat. This can raise cortisol even more and block weight loss [2].
That’s why stress management needs to be part of any weight plan. If you’ve been dieting without results or feeling more tired and bloated despite your efforts, high cortisol could be part of the problem.
For more support with staying motivated through weight challenges, see our tips on keeping motivated for weight loss.
How to reduce cortisol belly fat
Lowering cortisol and losing belly fat takes a joined-up approach. It’s not just about diet or exercise. You need to work with your body, not against it. Here are a few practical ways to reduce stress, balance hormones and support fat loss at the same time.
Manage stress effectively
Stress is one of the main drivers of high cortisol. Try building in daily habits that help your body feel safe and calm.
- Take 10 minutes each day for deep breathing, journalling or stretching
- Try mindfulness, meditation or gentle yoga
- Limit time spent on news or social media
- Speak to a therapist or try CBT if stress feels constant or hard to control
Improve your sleep hygiene
Your cortisol levels should drop at night to help your body rest and repair. Poor sleep keeps cortisol high and makes cravings worse.
- Go to bed and wake up at the same time each day
- Avoid caffeine after midday
- Put your phone away an hour before bed
- Keep your bedroom dark and cool
Balance blood sugar levels
Cortisol and insulin are closely linked. If your blood sugar spikes and dips often, it can increase belly fat and cravings.
- Eat regular meals with protein, fibre and healthy fats
- Avoid skipping meals or crash diets
- Cut back on refined carbs and sugary drinks
- Try low-GI snacks like nuts, plain yoghurt or oatcakes
Exercise the right way
Too much high-intensity training can raise cortisol. Instead, focus on movement that supports your body without stress [1].
- Aim for walking, swimming or cycling at a gentle pace
- Include resistance training a few times a week to support metabolism
- Take at least one full rest day each week
- Avoid training late at night if it affects your sleep [7] [8]
For more advice on building healthy habits that last, read our comprehensive guide to safe and sustainable weight loss.
How do I know if I have high cortisol levels?
If you’re showing signs of high cortisol, there are ways to confirm what’s going on. You don’t need to guess.
Doctors can check your cortisol levels using:
- a saliva test (taken several times in a day)
- a blood test (usually in the morning)
- a 24-hour urine test [2]
These tests help show whether your cortisol levels are too high, too low or rising and falling at the wrong times.
It might be time to get tested if:
- you have ongoing belly fat that won’t shift
- your stress feels constant or unmanageable
- you’re often tired but wired
- your periods have changed
- you have strong cravings or poor sleep
- you’ve noticed skin, mood or digestive changes [11]
A GP can refer you for tests and help rule out other causes. You may also be offered blood tests to check for hormone or thyroid problems. If your symptoms are affecting your daily life, don’t wait. There are ways to get help.
If you’re dealing with several symptoms and want to get tested, it’s easy to book an online GP consultation with HealthHero.
Get a personalised weight management plan
If stress is affecting your weight, a one-size-fits-all plan probably won’t work. You need an approach that looks at the full picture including your hormones, lifestyle, and how you feel day to day.
High cortisol is just one part of a bigger system. It can affect your sleep, appetite, mood and how your body stores fat. That’s why it helps to speak to a healthcare professional who understands this. They can check for hormone imbalances, suggest the right tests and help you build a plan that fits your life.
Start with support that’s built around you. Get a personalised weight management plan from HealthHero and take the next step towards feeling better in your body.
Our GPs can help you explore what’s behind your weight gain and whether stress could be a key factor. You’ll get guidance on food, movement and stress support, all built around your body’s needs.
