Do you feel constantly stressed and unable to lose that stubborn belly fat despite all your efforts? You might be experiencing “cortisol belly,” a condition linked to chronically elevated stress hormones.
Dr Shreedhar Deshmukh, MD Physician at Ruby Hall Clinic, Hinjawadi, explained how chronic stress can lead to abdominal fat accumulation and offers tips on how to fight back.
Understanding cortisol belly
Cortisol, often called the stress hormone, plays a vital role in the body’s fight-or-flight response. However, when stress levels are chronically elevated due to work pressure, relationships, finances, or other factors, cortisol levels can remain high.
According to Dr Deshmukh, this prolonged elevation is linked to various health concerns, including the development of a “cortisol belly” – the accumulation of fat around the abdomen.
Causes of cortisol belly
Several factors contribute to cortisol belly, said Dr Deshmukh:
Chronic Stress: Stress triggers the release of cortisol, which can lead to increased fat storage, particularly around the belly.
Poor Diet: Consuming a diet high in processed foods, sugary snacks, and unhealthy fats can worsen weight gain and belly fat accumulation.
Lack of Exercise: A sedentary lifestyle and neglecting regular physical activity can lead to overall weight gain and an increase in abdominal fat.
Fighting back against cortisol belly(Source: Getty Images/Thinkstock)
Sleep Deprivation: Inadequate sleep disrupts hormone levels, including cortisol, and can contribute to weight gain, especially around the midsection.
Alcohol Consumption: Excessive alcohol intake disrupts sleep patterns and contributes to weight gain, particularly around the abdomen.
Fighting against cortisol belly
While reducing excess abdominal fat, or cortisol belly, might seem challenging, Dr Deshmukh emphasised that it’s achievable through a combination of lifestyle changes:
Stress Management: Engage in activities like mindfulness meditation, yoga, or deep breathing exercises to lower cortisol levels and manage stress effectively.
Healthy Diet: Focus on a balanced diet rich in fruits, vegetables, lean protein, and whole grains. Minimize processed foods, sugary snacks, and unhealthy fats.
Regular Exercise: Incorporate both cardio and strength training into your routine. Exercise helps burn calories, reduce body fat, and boost metabolism.
Adequate Sleep: Aim for 7-9 hours of quality sleep per night. This helps regulate hormone levels, including cortisol, and supports overall health.
Limit Alcohol Intake: Reduce or eliminate alcohol consumption to prevent sleep disruptions and avoid weight gain around the midsection.
Stay Hydrated: Drink plenty of water throughout the day. This supports overall health and helps control appetite.
Remember, a healthy lifestyle is key to managing stress, maintaining a healthy weight, and keeping cortisol belly away. If you’re concerned about chronic stress or weight management, consult a doctor to develop a personalised plan.
FAQs
Stress Management: Engage in activities like mindfulness meditation, yoga, or deep breathing exercises to lower cortisol levels and manage stress effectively. Healthy Diet: Focus on a balanced diet rich in fruits, vegetables, lean protein, and whole grains. Minimize processed foods, sugary snacks, and unhealthy fats.
How do you get rid of cortisol belly fat? ›
How to reduce cortisol belly fat? You can reduce cortisol belly fat by reducing your cortisol levels. Do this by reducing your stress, getting enough sleep, and living in sync with your circadian rhythm. Caffeine and high-intensity exercise can also contribute to high cortisol levels.
How do you get rid of stubborn belly pouches? ›
Trimming the fat
- Eat a healthy diet. A healthy diet involves:
- Choose portion sizes wisely. Even when you're making healthy choices, calories add up. ...
- Replace sugary drinks. Drink water or other beverages without sugar instead.
- Get active.
The adrenal glands are part of your endocrine system and release cortisol into your bloodstream. It then flows throughout your body and can lead to a specific appearance and feel in your abdominal area. A stress belly will likely appear more “saggy” than the rest of the fat on your body.
How do you flush cortisol out of your body? ›
Here are some steps you can take to lower your cortisol.
- Eat a balanced diet. What you eat can impact your cortisol levels. ...
- Limit caffeine intake. While your morning cup of coffee may wake you up, caffeine can increase your cortisol levels. ...
- Get enough sleep. ...
- Try relaxation techniques. ...
- Consider supplements.
What is a natural cortisol blocker? Natural cortisol blockers include fish oil and ashwagandha , which may help reduce cortisol levels.
How do you reset your stomach pouch? ›
A pouch reset, aka a gastric sleeve reset, or simply a “reset” is when you go back to the liquid diet that you followed immediately after surgery. This means, no solid foods for a few days or weeks. The purpose of a reset is to feel full more quickly when you start eating solid food again.
Can I shrink my stomach pouch? ›
It's impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline; more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you can't see but that heightens health risks, says Kerry Stewart, Ed.
How do you tighten a stomach pouch? ›
Studies have shown that you can help trim visceral fat or prevent its growth with both aerobic activity (such as brisk walking) and strength training (exercising with weights). Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat. Exercise can also help keep fat from coming back.
What is the best supplement to reduce cortisol? ›
Supplements known to help lower cortisol levels include ashwagandha, omega-3 fatty acids, prebiotics and probiotics, arctic root, bacopa, ginkgo biloba, cordyceps, phosphatidylserine, L-theanine, and magnesium.
Many studies have explored the effect that magnesium has on reducing cortisol levels. Magnesium can tackle this excessive anxiety by diminishing or blocking the neuroendocrine pathways that send cortisol to your brain.
What is a cortisol detox diet? ›
Nuts, seeds, and leafy greens, which are high in magnesium, may help lower cortisol. Omega-3 fatty acids, found in fish like salmon and mackerel, can also help. Eating a balanced diet with these foods may support your body in managing cortisol levels.
What is the tummy shrink drink? ›
Ginger tea is a great beverage for losing tummy fat. The thermogenic qualities of ginger aid increase fat burning, regulate hunger, and speed up metabolism. Additionally, it lessens inflammation and facilitates digestion, both of which can help with a bloated stomach.
Does lemon water reduce belly fat? ›
Does lemon water burn belly fat? Although it's a popular belief, there's no evidence that supports lemon water use for burning belly fat. Drinking lemon water may help with your weight management goals by adding a different way to increase water intake, which may help boost your metabolism.
How to reduce cortisol belly fat? ›
Fighting against cortisol belly
Minimize processed foods, sugary snacks, and unhealthy fats. Regular Exercise: Incorporate both cardio and strength training into your routine. Exercise helps burn calories, reduce body fat, and boost metabolism. Adequate Sleep: Aim for 7-9 hours of quality sleep per night.
What food lowers cortisol the most? ›
Some foods may lower cortisol levels or can help manage the side effects of high cortisol. To help balance your cortisol levels, try avocados, fermented foods, bananas, dark chocolate, and spinach.
What drinks lower cortisol levels? ›
Hydration: Drink plenty of water to stay hydrated, as dehydration can increase cortisol levels. Limited caffeine and sugar: High levels of caffeine may spike cortisol levels. Opt for green tea or herbal teas instead of coffee and sugary drinks.
What kind of exercise lowers cortisol? ›
One study found that, compared to running, swimming was more effective in reducing cortisol. Submerging your whole body in water can also be therapeutic – the repetition of a swimming stroke gives you something to focus your mind on.
Fighting back against cortisol belly(Source: Getty Images/Thinkstock)