How to Get Rid of Cortisol Belly: The Realistic Way

One of the more confusing and often distressing things about midlife hormonal changes is how they affect the shape of our body. When we catch a glimpse of ourselves in the mirror, our reaction (“How the heck did this happen?!”) is often focused on seeing a bigger, rounder belly. Popularly termed “cortisol belly” because it’s triggered in part by increases in the stress hormone cortisol, it happens to many women in midlife. 

And no surprise to any woman in this life stage, now’s the time when stressors can start piling up, which affects the food choices we make, the health habits we keep, and how our body stores fat. So if you’re wondering how to get rid of hormonal belly, we have practical steps that can help with some of its triggers—not just your stress levels, but also your sleep habits, nutrition, and more. We’ll help you figure out when to seek help from a clinician, too.

What Is “Cortisol Belly”?

Related to meno belly, “cortisol belly” is a term that’s sometimes used to refer to excess fat centralized in the midsection. Along with chronic stress, several factors drive up our cortisol levels—and those higher levels are thought to contribute to the tendency to gain weight disproportionately around the midriff. Midlife stressors and lifestyle changes like irregular sleep, an increase in alcohol and caffeine, and low muscle mass can contribute to a dysregulation of our cortisol threshold. And that drives weight gain, especially visceral fat, which is fat stored deep within the abdomen.

This change in your body looks and feels different from general weight gain that’s more widespread over your body, such as in your arms, butt, and legs. It’s weight gain that might make you wonder, “Why is it tough to button my jeans, but my butt hasn’t changed?” 

In midlife, both weight gain and body composition changes naturally occur (including a larger waistline). Research indicates that midlife women gain about 1.5 pounds per year, and the increases in body fat speed up around age 45—plus, the weight redistributes and settles in our midsection. As the years go by, the pounds can build up into overweight or obesity. 

The idea that you’re battling your body’s physiology can be overwhelming. That’s why we have this guide, which focuses on reducing cortisol drivers, protecting your sleep, and building lean body mass.

Cortisol 101 for Women

Your body needs cortisol to carry out essential functions like regulating blood sugar and blood pressure, keeping fluids in balance, managing inflammation, and doing cognitive tasks. 

Our levels of the hormone are higher in the morning. Cortisol increases 30 to 45 minutes after you wake up, and researchers think that this cortisol awakening response is there to help prep your body to meet the demands and challenges of the day, as well as to bring you back into balance if you had a hard day yesterday. As the day goes on, cortisol levels naturally begin to decline.

It’s when the cortisol system is chronically strained that our body and mind run into problems. And during the menopausal transition, several things set us up for higher cortisol levels, such as not getting enough sleep, relying too much on caffeinated beverages for energy, drinking more alcohol, and experiencing flip-flopping mood changes as well as the anxiety that comes from dealing with hot flashes. Added to all that is the change in estrogen levels, which affects how your body regulates cortisol.

Many habits that we use to counteract stress—like scrolling social media before bed to shut our brains off; having too much alcohol because we had a day; or snacking on high-sugar, ultra-processed, cortisol-triggering foods for a pick-me-up—are actually counterproductive. These can drive stress up and increase your risk of developing excess fat around your midriff. 

What Actually Works

Since my friends and I are women in midlife, we often chat about our challenges, including how our bodies are changing. Sometimes, though, we get lost focusing on the wrong details, like worrying about the dash of creamer in our coffee instead of how we need coffee because we didn’t get enough sleep in the first place. 

The details do matter, but changing up the little things is not going to give you the results you’re looking for. Instead, focus on these health basics, each of which has an effect on cortisol levels:

• Good sleep: Shoot to get 7 to 9 hours of shut-eye per night. Sleep in a cool, dark room, and keep a consistent sleep-wake schedule whenever possible.
• Strength training: Work up to doing strength moves 2 to 4 times per week (more on that below). Focus on building lean muscle by slowly upping the intensity over time—either by lifting increasingly heavy weights or doing more repetitions of moves. 
• Daily movement: Start to consciously move more during the day. Try to hit a goal of 7,000 to 10,000 steps each day, and go on 10- to 15-minute walks after meals. Also fit in little moments of unstructured activity: Take the stairs, walk to the store, stand up when chatting on the phone, and do some dance moves or squats while waiting for the pasta water to boil.
• Protein and fiber at meals: Getting enough of each helps regulate your appetite, metabolism, and blood sugar levels. Aim for around 30 grams (g) of protein at each meal and about 25 to 30 g of fiber per day (the best sources are fruits, veggies, and whole grains).
• Stress management: Schedule time to mentally downshift. Take 2 minutes for breathwork, get up from your chair and take a quick walk, close your eyes at your desk, or write down a “worry about it tomorrow” list.
• Alcohol and caffeine timing: Avoid afternoon coffee to help preserve your sleep. If you drink alcohol, stick to one drink and have it earlier in the evening, preferably with food.

Nutrition Tips to Help with Hormonal Belly Fat

When you build a balanced plate for lunch or dinner, it can keep blood sugar levels stable, which, in turn, helps keep cortisol in check. It can also help you feel full and satisfied. 

Try to divvy up your plate this way:

• Half your plate: nonstarchy veggies—whatever options you like, including leafy greens
• One quarter of your plate: lean protein, like chicken, fish, shellfish, lean cuts of beef or pork, tofu, or tempeh
• One quarter of your plate: Fiber-rich carbs, such as whole grains (farro, quinoa, wild rice), potato, or corn
• Drizzle or garnish: Healthy fats, like olive oil, avocado, olives, or other sources of monounsaturated fats

Breakfast is key as well, and it’s a great time to hit that 30 g of protein per meal mark. Protein-loading in the morning can help reduce cravings later in the day, research has found.

Healthy snacking is a good way to keep blood sugar stable and to fit in more nutrients during the day. Swap refined snacks with whole-food bites, such as nuts and fruit, hummus and veggies, or yogurt and berries.

If your goal is weight loss, creating even a small calorie deficit can help. Although you won’t see rapid results, this approach is more sustainable and generally more effective than extreme or low-calorie plans that encourage weight yo-yoing. Plus, research shows that cutting a small amount of calories overall, combined with exercise, is effective in reducing belly fat.

A Simple, Progressive Exercise Plan

Many of us grew up with the idea that the more cardio (aka calorie burning), the better. That advice actually wasn’t ideal, because it ignored strength training in favor of the treadmill and stair stepper. Cardio is important, but combining it with strength work is essential for muscle building and fat loss. 

Aim for a straightforward and progressive exercise plan, especially if you’re out of the habit of doing it. The goal is to make exercise a regular part of your life, not just a temporary thing, because it has whole-body health benefits. It builds strength and lean muscle; boosts bone and heart health; and bolsters your mental well-being, self-esteem, and body image. 

Start with one full-body strength training session per week, working up to two to four total. You can hit the major muscle groups with bodyweight exercises like squats, lunges, modified push-ups, and planks. When lifting weights, choose a weight that feels challenging but lets you maintain your form. As you get stronger, you can slowly increase the weight, which helps you effectively build muscle.

Finally, rest and recovery is needed for your body to get stronger. Stretching, yoga, and regular walks can be part of active recovery. And protect your sleep by not working out too close to bedtime.

Lifestyle Levers That Quiet the Stress Response 

So many things can send your stress soaring. The idea here is that you don’t get in your own way to worsen your stress. Here’s what you can do:

During the day: Get outside in the daylight, which will help regulate your circadian rhythm. Take walks outside, especially if you have access to green spaces, which studies show is a mental health booster. When your blood pressure feels as if it’s rising throughout the day (thanks, inbox alert dings), try a breathing technique like box breathing (breathe in for four, hold for four, breath out for four, hold for four) to quiet your nervous system. 

In the evening: Set an alert on your phone an hour ahead of bedtime as a prompt to start winding down. Dim your lights—you can set smart bulbs to turn on to dim settings at sunset—and take a warm shower. Also, set boundaries with screen time, creating an “offline” window before bed. When it’s time for sleep, silence notifications and calls. Mask outside noise with sleep sounds in white/pink/or brown frequencies, via an app or sound machine. 

Supplements: What Helps vs. Hype

You may be tempted by supplements that claim to be “fat-burners,” “cortisol blockers,” or “metabolism boosters.” These are unproven and likely ineffective. 

If you want to use a supplement to support your body in helping with symptoms of stress, Midi Health recommends six supplements to help reduce high cortisol in women that are backed by evidence. Talk with your clinician about whether one of these might be worth trying: 

• Ashwagandha: An adaptogen that regulates the body’s stress response system.
• L-theanine: A chemical found in green tea that promotes calm and may reduce anxiety during times of stress.
• Magnesium: An essential mineral that may lessen stress and anxiety and improve sleep.
• Omega-3 fatty acids: These have anti-inflammatory properties that may help reduce the body’s reactivity to stress.
• Phosphatidylserine: A fat-like substance in brain cells that may support sleep and cognition. 
• Magnolia bark extract: An herb that’s said to calm the body’s stress response system to regulate mood and sleep.

Midi also recommends a few functional nutritional supplements, which may be useful when trying to lose belly fat:

• Fiber: This slows digestion and keeps you full. One specific type of fiber—soluble fiber—has been found to reduce belly fat when paired with physical activity, though the research focused on eating fiber-rich foods. With any fiber supplement, start small to avoid GI disruptions.
• Protein: Protein powders (that contain no added sugar) can help you hit your daily protein targets. Getting enough protein along with resistance exercise also helps build muscle.
• Creatine: Midlife women taking creatine along with strength training (particularly lifting heavy weights) build muscle strength and improve endurance. There are cognitive and mood benefits, too, which can indirectly help you stay on a healthy habit path.
  Talk with your clinician before taking a supplement to make sure it won’t interact with any medication you’re taking. They can advise you on creating a healthy supplement routine that’s right for you. 

A Timeline for Goals 

Talk with your clinician about your care plan and how to set reasonable short- and long-term goals for reducing cortisol belly. Here’s an example of what that might look like:

• Weeks 1 and 2: With a commitment to prioritizing sleep, you should start to have better sleep consistency, more energy during the day, and less of an afternoon crash. Since sleep also affects appetite, you may start to have fewer cravings, too.
• Weeks 3 to 8: If you’ve been sticking to a regular strength training routine, you can expect to feel stronger, and you might have already increased the amount of weight you’re comfortable lifting. 
• Weeks 8+: This is where the lifestyle shifts start to make an obvious impact, and as the weeks go on, you’ll see more results. Research shows that resistance training twice weekly for 15 weeks decreased abdominal fat in postmenopausal women. And don’t just focus on your middle—look for more definition in your arms and stronger muscle in your legs. 

Considering Other Health Issues

Other factors can also contribute to high cortisol levels and weight gain in your midsection. Depending on other symptoms you’re dealing with, your health history, and eating habits, your clinician may recommend screening for underlying conditions, such as:

• thyroid dysfunction
• nutritional deficiencies (iron, B12, vitamin D)
• sleep apnea
• insulin resistance/prediabetes/diabetes

If your clinician identifies an underlying condition, they can recommend treatment. That may include therapy for obstructive sleep apnea, cognitive behavioral therapy for insomnia, GLP-1 medications when clinically indicated, or hormone replacement therapy for managing menopausal symptoms. Ask your clinician to do a medication review as well, in case your meds need adjusting.

Surgical Options for Belly Fat

Body-contouring procedures aren’t considered a first-line solution for cortisol belly, since they focus on subcutaneous fat (the fat underneath the skin) rather than visceral fat (the deep abdominal fat that hugs your organs, is hormonally active, and increases inflammation). Midi recommends focusing on nonsurgical options, like lifestyle shifts and medications like GLP-1s, before turning to a surgical procedure.

If you’re interested for cosmetic reasons in hearing about surgical options for belly fat, such as liposuction, a board-certified plastic surgeon is the person to talk with. Lipo is used for contouring certain body areas, and it’s often used on the waist and belly. 

Working with a Healthcare Professional

It can be tough to unravel exactly what’s contributing to increased belly fat, and meeting with a trained clinician, like those at Midi, can help you do that. Before your appointment, keep a 2-week log and track your: 

• sleep
• meals
• step count 
• exercise 
• caffeine intake
• alcohol intake
• stress levels

When you meet with your clinician, besides talking through your lifestyle, ask whether you need any lab tests to check your cortisol levels at home and review your medications together. Then set 8- to 12-week goals, creating a plan together that works with your lifestyle and is tailored to your hormonal needs. In other words: Make your plan achievable and personalized.

When to Seek Care

Excess belly fat, especially visceral fat, drives up your health risks for chronic disease like diabetes and heart disease. And in general, being overweight as well as having a waistline over 35 inches can work against your health. Connecting with a clinician to work on a preventive health plan is a good idea.

That said, there are some red flags that clinicians want patients to watch out for—and come in right away if they occur. Those are:

• rapid, unexplained weight gain or loss
• muscle weakness
• easy bruising
• severe hypertension
• high blood sugar
• loud snoring or gasping during sleep, especially if you’re tired during the day 
• major mood changes
• heart palpitations
• fainting

Key Takeaways

• To get rid of cortisol belly, focus on lowering chronic stress and improving sleep first. Poor sleep, high stress, and disrupted circadian rhythms raise cortisol and drive fat storage in the midsection.
• Strength training is one of the most effective ways to reduce cortisol belly fat. Lifting weights 2–4 times per week builds lean muscle, improves insulin sensitivity, and helps shift fat away from the abdomen.
• Protein- and fiber-rich meals help regulate cortisol and belly fat hormones. Eating enough protein (about 30 g per meal) and fiber stabilizes blood sugar and reduces cravings that worsen midsection weight gain.
• Daily movement matters more than extreme workouts for cortisol balance. Walking, light activity, and short post-meal walks lower stress hormones without triggering cortisol spikes.
• There’s no quick fix for cortisol belly, but consistent lifestyle changes work. Evidence-backed supplements may help, but sleep, strength training, nutrition, and stress management are what actually reduce hormonal belly fat over time.

Frequently Asked Questions (FAQs)

How do I lower my cortisol to lose belly fat?

Focus on lifestyle habits that calm your nervous system, such as getting adequate sleep, practicing regular exercise and movement, doing stress-reduction practices, following a balanced diet, and avoiding excessive caffeine and alcohol intake.

How do you flush cortisol out of your body?

That shouldn’t be the goal because your body needs cortisol for regulating blood sugar levels, reducing inflammation, and managing blood pressure, among other functions. But you can decrease chronically high cortisol levels with lifestyle changes like getting enough sleep, managing stress, and exercising.

Which supplement reduces cortisol?

Several supplements may help improve your stress response to lower cortisol, including ashwagandha, magnesium, and L-theanine. Before taking a supplement, get the go-ahead from your clinician.

What does a cortisol belly look like?

Cortisol belly isn’t a medical diagnosis, but it looks like carrying excess fat in the abdominal area. It includes visceral fat (the deep fat in your abdomen) and subcutaneous fat (the “pinch an inch” fat underneath your skin).