Eating less but not losing belly fat? Ex-AIIMS Delhi dietitian explains the hidden link you are missing
Struggling to shed that stubborn lower belly fat even though you’re eating less? You’re not alone, and it’s not about willpower. According to an ex-AIIMS New Delhi dietitian and double gold medalist, the real culprit could be stress-induced cortisol, which encourages your body to hold onto fat, especially around the midsection. Many find themselves trapped in a frustrating cycle—eating less, stressing more, yet seeing the scale barely budge.
According to Deepta Nagpall, chronic stress triggers elevated cortisol levels, which signal your body to store fat rather than burn it. This process is especially pronounced around the belly, earning the nickname “cortisol belly.” Surprisingly, common habits meant to help—skipping meals, under-eating, overdoing cardio, or relying heavily on caffeine—can backfire. Poor sleep and constant mental pressure also feed into this hormonal imbalance, creating cravings, insulin spikes, and fatigue that keep fat locked in.
Breaking the cycle requires a shift in approach. Focus on balanced meals combining protein, fiber, and healthy fats, and avoid skipping meals, which can worsen stress-induced fat storage. Strength training is more effective than relying solely on cardio for metabolic balance. Reduce caffeine intake, prioritise 6–8 hours of sleep, and introduce magnesium-rich foods into your diet. Daily stress management—through walks, sunlight exposure, mindful breathing, or journaling—can dramatically lower cortisol, letting your body naturally release stored fat.
Your body isn’t being stubborn—it’s protecting you. Address stress, nourish your metabolism, and watch your belly respond.
Netizens react
Netizens have shared a wide range of reactions, reflecting both relief and recognition. Many appreciated the explanation of belly fat beyond the usual “lazy” stereotype, noting that the underlying issue is often related to hormonal and metabolic responses rather than personal willpower. Some pointed out that impaired insulin response plays a major role and that when the body is underfed in a consistent pattern, it instinctively conserves energy, making fat loss more difficult.
Others noted that this struggle has become the new normal for people with office-based or sedentary work routines, where constant sitting and mental stress combine with irregular eating habits. Several readers highlighted that while it is easy to advise someone to reduce stress, actually implementing it is far more challenging, especially in the context of daily work and personal pressures.
According to Deepta Nagpall, chronic stress triggers elevated cortisol levels, which signal your body to store fat rather than burn it. This process is especially pronounced around the belly, earning the nickname “cortisol belly.” Surprisingly, common habits meant to help—skipping meals, under-eating, overdoing cardio, or relying heavily on caffeine—can backfire. Poor sleep and constant mental pressure also feed into this hormonal imbalance, creating cravings, insulin spikes, and fatigue that keep fat locked in.
Breaking the cycle requires a shift in approach. Focus on balanced meals combining protein, fiber, and healthy fats, and avoid skipping meals, which can worsen stress-induced fat storage. Strength training is more effective than relying solely on cardio for metabolic balance. Reduce caffeine intake, prioritise 6–8 hours of sleep, and introduce magnesium-rich foods into your diet. Daily stress management—through walks, sunlight exposure, mindful breathing, or journaling—can dramatically lower cortisol, letting your body naturally release stored fat.
Your body isn’t being stubborn—it’s protecting you. Address stress, nourish your metabolism, and watch your belly respond.
Netizens react
Netizens have shared a wide range of reactions, reflecting both relief and recognition. Many appreciated the explanation of belly fat beyond the usual “lazy” stereotype, noting that the underlying issue is often related to hormonal and metabolic responses rather than personal willpower. Some pointed out that impaired insulin response plays a major role and that when the body is underfed in a consistent pattern, it instinctively conserves energy, making fat loss more difficult.
Others noted that this struggle has become the new normal for people with office-based or sedentary work routines, where constant sitting and mental stress combine with irregular eating habits. Several readers highlighted that while it is easy to advise someone to reduce stress, actually implementing it is far more challenging, especially in the context of daily work and personal pressures.
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