Does cortisol cause weight gain?

Losing weight can be challenging, especially when, despite doing everything “right,” you end up gaining weight. Hey, fluctuations happen. But if you can’t seem to lose pounds or the number on the scale continues to rise rapidly, a certain hormone may be to blame: cortisol (yes, the “stress hormone”).

So, how are cortisol and weight gain related? And why does cortisol cause weight gain, exactly? Here, we take a closer look at what cortisol is, the relationship between cortisol and weight gain, and how to stabilize your hormone levels so you can achieve your weight loss goals.

Cortisol is a type of steroid hormone known as a glucocorticoid that’s produced in and secreted from the adrenal glands, which are located at the top of the kidneys. Cortisol levels fluctuate throughout the day, peaking in the early morning (to help with alertness) and reaching their lowest in the evening (to promote restful sleep). During times of increased stress, however, your body typically creates even more cortisol as part of the “fight or flight” response. The hormone allows the body to stay on high alert (think: more energy), which can be particularly helpful when faced with a perceived threat.

Once released from the adrenals, cortisol seeks out and attaches to glucocorticoid receptors throughout the body. In addition to helping your body respond to stress, it also helps regulate your circadian rhythm (sleep-wake cycle), metabolism, blood sugar, inflammatory response, immune function, and blood pressure. So, a significant, prolonged increase or decrease in cortisol levels could negatively influence various elements of your health, including—yup—your weight.

Let’s face it: Stress happens and, therefore, so do elevated cortisol levels. It’s totally normal—and fairly harmless—to experience a rise in the hormone in response to stress. Continually or chronically heightened cortisol levels, however, can have negative side effects, such as weight gain. 

Over time, an increase in cortisol has been shown to cause a redistribution of fatty tissue to the abdominal area (thus, the phrase “cortisol belly”). High cortisol levels can also cause increased production and release of glucose (sugar) and affect how glucose is managed in the body. While the original purpose of this was to help you have energy to manage stressful situations(thanks to a boost in energy), it can also lead to chronically elevated blood sugar levels, which may contribute to increased fat storage, metabolic issues (e.g. insulin resistance), and overall weight gain. 

What’s more, research suggests that elevated cortisol can cause an increase in appetite and cravings, especially for “energy dense” (i.e. comfort) food. This may promote weight gain and, as evidenced by a small 2020 study, may even lead to overeating.

Conversely, chronically low cortisol levels—also known as adrenal insufficiency—can cause weight loss due largely in part to the hormone’s influence on metabolism and appetite. Think: If high cortisol leads to an increase in hunger and cravings, it’s not all that surprising that lower levels can leave you feeling disinterested in food. 

Since cortisol can influence many of your body’s systems, symptoms of high cortisol can impact how numerous systems operate. 

Symptoms of high cortisol include:

• Weight gain, especially in your face and abdomen

• Additional fatty tissue collecting between your shoulder blades

• Muscle weakness

• Weakened immune system 

• High blood sugar 

• High blood pressure

• Mood changes (e.g. irritability)

• Fatigue

• Headaches

• Thinning of the skin and easy bruising

• Increase in skin issues (e.g. acne)

• Irregular menstrual cycles and increased hair growth (hirsutism) in females

Chronic high cortisol could develop into larger health concerns or could be an indicator of an underlying condition, such as problems with the adrenal gland or other hormonal imbalances. 

Higher cortisol levels can be the result of chronic health conditions, such as Cushing’s syndrome, or actions that prevent or interfere with your body’s regular functioning. Some of these include: 

• Chronic stress

• A high-sugar diet or one lacking sufficient nutrition

• Poor or irregular sleeping habits

• Poor hydration or dehydration

• Certain medications (such as those that contain glucocorticoids, thereby mimicking the effects of cortisol)

• Tumors, such as those on the pituitary and adrenal glands 

Reduce stress 

Sure, this may seem way easier said than done. But seeing as cortisol is known as the “stress hormone,” working to lower your stress levels can help reduce the amount of cortisol in your system and address any related weight gain. While there are a myriad of ways to take care of your mental health, practicing meditation and controlled breathing can all help calm down your nervous system and regulate cortisol levels. 

Follow a regular sleep schedule

Have you ever stayed up all night worrying about a deadline for work? Not only were your cortisol levels likely elevated from stress but your lack of sleep may have also been making matters even worse.

But how much sleep should you actually be getting each night? While estimates vary based on age, sleep quality, and the time of day that you go to bed and wake up, experts set the average recommendation between 7–9 hours per night. A 2023 study found that the morning cortisol levels of their participants were notably higher among those with severe insomnia, showing that a consistent lack of sleep not only produced more cortisol but could also result in a higher likelihood of depression and tension-anxiety. So if it’s past your bedtime when you’re done reading this, it might be time to log off and hit the hay. 

Eat a balanced diet 

While restricting calories is considered a key component of weight loss, research indicates that too strict of an eating plan might spike your stress and cortisol levels. In a 2010 study, cortisol levels and perceived stress were both higher for women who followed a restrictive low-calorie diet of 1,200 calories per day (vs. those in the control group). 

If you’re wondering how to lower cortisol and lose weight, then you might also want to limit certain foods, such as those high in added sugar, refined grains, and saturated fats. According to research, a diet filled with these items can boost your cortisol levels more than one that focuses on whole grains, fruits, vegetables, and polyunsaturated fats. Not to mention, of course, avoiding processed, sugary foods can help you lose weight independently. 

Move your body

Recommending exercise to help with weight loss might seem as obvious as recommending water to quench thirst, but a 2021 study found that physical activity might also lead to lower cortisol levels in stressful social situations later in the day. Participants were  assigned to exercise on a treadmill for 30 minutes at either a low, medium, or high intensity before undergoing a social stress test. Those in the highest-intensity group had the most noticeably lowered cortisol production following the stress test, too. Of course, it is worth pointing out that over-exercising to the point of complete exhaustion, injury, or significant pain can increase your stress response and, more importantly, is not good for your body.  So, consider turning up the intensity when possible, but keep your workout within safe limits.

Limit caffeine intake

When you are up too late, stressed out, and fighting to stay awake, who could blame you for reaching for a caffeinated coffee or energy drink?  But as this 2008 study shows, caffeine can increase cortisol secretion which, combined with an already stressful situation, isn’t setting you up for an easy wind down from all that stress.

Consult a healthcare provider 

Whether you’re dealing with ongoing stress or struggling to achieve your weight loss goals, asking for help, be it from a mental health professional or another healthcare provider, is never a bad idea. A psychotherapist, psychologist, or another mental health expert may be able to help you manage stress more effectively, address any emotional factors or even mental health conditions that might be at play, and develop strategies to support both your mental wellbeing and weight loss goals. 

Meanwhile, your healthcare provider is best equipped to determine any underlying reasons for your difficulty losing weight and provide the optimal treatment plan for you and your weight loss goals. Through Ro, for example, you can get access to ongoing care that not only helps you understand your metabolic health, but also provides expert-backed tools and support to effectively navigate your weight loss journey. 

During times of elevated stress, your body starts to pump out more cortisol—and for good reason. After all, the adrenal hormone contributes to many essential functions in, to quote researchers, “nearly every organ system.” But chronically high cortisol levels can cause  negative side effects, including weight gain.

The good news? Reducing your cortisol levels and, in turn, hopefully preventing or even stopping hormone-induced weight gain can start with getting a good night’s rest. Okay, so many that’s not the easiest step to take. But the point still stands: If you’re wondering how to lower cortisol levels and lose weight, there are several methods to try, including exercising regularly, eating a balanced diet, and, of course, consulting a healthcare provider. 

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Every article on Health Guide goes through rigorous fact-checking by our team of medical reviewers. Our reviewers are trained medical professionals who ensure each article contains the most up-to-date information, and that medical details have been correctly interpreted by the writer.

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Current version

August 01, 2024

Written by

Steven Craig Rowe

Fact checked by

Raagini Yedidi, MD

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About the medical reviewer

Raagini Yedidi, MD

Raagini Yedidi, MD, is an internal medicine resident and medical reviewer for Ro.