Why Belly Fat Isn’t Budging – and Why It’s Not Your Fault

If you’ve been hitting the gym, eating “clean,” tracking your macros, and still can’t shift that stubborn belly fat — you’re not alone. I see it all the time in clinic: men and women who are doing everything right on paper, but still feel exhausted, frustrated and cant lose weight.

So what’s going on?

The answer often lies in a hormone called cortisol — your body’s main stress hormone.

What is Cortisol?

Cortisol isn’t the enemy. In fact, we need it — it’s what helps us wake up in the morning, focus during the day and respond to stress. But when it stays high for too long (which is more common than you think), it can seriously mess with your body, your metabolism, and your fat distribution. Especially around the belly.

Signs Cortisol Might Be Driving Your Belly Fat:

• You’re constantly tired but wired at night

• You crave sugar, caffeine or salt

• You feel anxious, overwhelmed or irritable

• You sleep poorly or wake in the night

• Your belly fat just won’t shift, no matter how “healthy” you eat

If that’s sounding familiar, here’s why your current routine might not be helping...

1. Overtraining + Undereating = Cortisol Overload

When you’re smashing out intense workouts, restricting calories, and juggling work/life/family, your body starts to think it's in survival mode. That raises cortisol.

And guess what high cortisol tells your body? “Hang on to fat – especially around the belly – just in case we need it later.” You’re working harder… but your body is trying to protect you, not make you lean.

2. Calorie Deficits Can Backfire

When you’re not eating enough (especially if you're skipping meals or avoiding carbs and fats), cortisol rises to maintain blood sugar. That can:

• Disrupt your hormones

• Slow down your metabolism

• Increase fat storage

• Affect mood and energy

• Impact sleep and recovery

In short: you can’t out-diet stress.

3. Rest, Recovery & Sleep Are Key

We often treat rest as a reward — when really, it’s a requirement. It’s during sleep that your body repairs, hormones rebalance, and cortisol finally drops.

Without rest, your body stays in a high-alert state. And that makes healing, fat loss and hormone balance almost impossible.

So, What Can You Do?

Here are the simple but powerful foundations I help my 1:1 clients put in place:

🌿 Eat enough whole foods – especially protein, healthy fats, and slow carbs

🌿 Balance blood sugar – no long gaps between meals, no relying on caffeine

🌿 Prioritise rest – aim for 7–8 hours of proper sleep

🌿 Swap High Intensity training for a walk or strength training

🌿 Support your nervous system – breathwork, nature, time off screens

🌿 Reduce inflammation – by eating more anti-inflammatory foods like berries, leafy greens, garlic, turmeric and oily fish

🌿 Slow down the hectic pace of life

Final Thought

If you’ve been trying everything and nothing’s changing — it’s not because you’re lazy, or not disciplined enough. You might just be working against your body instead of with it.

When cortisol is chronically elevated, your body is focused on survival, not fat loss.

The good news? Once you begin to reduce stress (both internal and external), support your nervous system, and nourish your body with the right foods, your hormones will start to rebalance.

Need help getting started? Let’s have a chat. Drop me a message or click here to book a free call, and I’ll talk you through how I work.

Share your thoughts in the comments or tag me on Instagram @cerigore_nutrition.

Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider for any health concerns, before starting any supplements, or making significant changes to your diet, particularly if you are taking any medication.