Is Cortisol the problem?
Stress Makes You Eat More
You’ve probably heard that stress “stores belly fat”.
And while it might sound like a convenient excuse to blame your job, your kids, or your mother-in-law, the truth is more straightforward—and more annoying.
Stress alone isn’t making you fat.
Cortisol isn’t secretly hoarding belly fat behind your back.
The real problem is what stress does to your behaviour and your body.
Stress makes you hungrier, less active, and more likely to hold onto water, which can look and feel like fat gain. That’s why fat loss can feel impossible, even when you’re “doing everything right.
How Stress Actually Disrupts Fat Loss
Stress Makes You Eat More
When you’re stressed, your brain seeks quick comfort.
That usually means high-calorie, ultra-processed food, not balanced meals.
This is stress eating: eating for relief, not hunger.
That’s why no one stress-eats chicken and vegetables. It’s always biscuits, crisps, chocolate, or whatever’s easiest to grab.
Stress Makes You Move Less (Without You Noticing)
High stress kills motivation.
You fidget less.
You walk less.
You do fewer small movements without consciously deciding to.
This matters because NEAT (non-exercise activity like walking and general movement) can account for 20–30% of your daily calories burned, but only if stress isn’t quietly killing your movement.
Stress Makes You Hold Onto Water
Stress increases water retention.
That can make the scale jump overnight, your clothes feel tighter, and your body feel heavier.
It isn’t fat, but most people panic, assume they’ve failed, and then sabotage themselves.
Stress Fuels the “F*** It” Cycle
Stress builds → cravings hit → overeating happens → guilt kicks in → stress increases.
This is why managing stress isn’t optional if fat loss is your goal.
How to Stop Stress From Derailing Your Progress
Recognise Stress Eating Before It Escalates.
If you’re eating because you’re stressed, bored, or overwhelmed, hunger isn’t the problem.
Pause for a moment and ask:
Would eating or drinking calories right now make things better?
Can I do something else?
Walk, move around. If the urge is too much, have a piece of fruit or a low-calorie drink close by.
That pause alone breaks the pattern more often than you’d expect.
I don’t know about you, but food plays a big role in my life, so I’d rather be present and enjoy it than mindlessly shovel in several hundred calories and not savour a second of it.
Pre-Plan Simple Stress Outlets
You don’t need elaborate routines, just defaults that don’t always involve food.
- Tidy something small. A calmer space helps calm your head.
- Get outside. A short walk can reduce stress and curb cravings.
- Pre-portion snacks. If you do stress-eat, limit the damage.
Understand Cortisol Isn’t the Enemy
Exercise raises cortisol, too, but that’s a useful stress.
Training creates a short-term spike that helps your body adapt. Chronic life stress does the opposite.
The issue isn’t cortisol itself; it’s being constantly worn down.
Fix Your Sleep
Poor sleep increases cravings, reduces self-control, and amplifies stress.
- Avoid revenge bedtime procrastination.
- Limit late-night scrolling.
- Build a short wind-down routine that helps you switch off.
Your Task for Today
Identify one stress trigger that pushes you into “f*** it” mode.
Choose one non-food response you’ll use instead next time—walking, stepping away, breathing, or having something lower in calories at hand.
On the next one: How to Adjust Your Calories When Progress Stalls.
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