How Chronic Stress Can Stall Fat Loss (Even If You’re Training Hard)
If you’re training consistently and eating well but fat loss feels stuck, chronic stress may be the missing piece.
When the body is under ongoing stress, it releases cortisol. While helpful short-term, chronically elevated cortisol signals the body to hold onto energy, not lose it. Fat loss becomes a low priority compared to survival.
High stress can:
Increase fat storage, particularly around the midsection
Disrupt blood sugar and insulin regulation
Reduce recovery from training
Mask fat loss through inflammation and water retention
For many women, training harder and eating less actually adds to the stress load, making progress slower — not faster.
Sleep plays a major role here too. Poor sleep keeps cortisol elevated, increases appetite the next day, and reduces training performance and recovery.
What Actually Helps
Managing stress doesn’t mean doing nothing — it means training and eating in a way your body can respond to.
This includes:
Adequate calories (not extreme deficits)
Strategic rest days and recovery
Prioritising sleep quality
Lower-intensity movement alongside strength training
Consistent routines, not perfection
Fat loss happens best when the body feels safe — not constantly under pressure
Want to Lose Fat Without Burning Yourself Out?
At DVP Fitness, we help women lose fat by working with their body — not against it.