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Belly fat is a common issue for many people as the extra fat around the waist not only affects appearance but is also a health concern. Somestudies suggest that stress and the cortisol hormone are associated with an increase in belly fat.
This has led to a common debate about whether lowering cortisol levels can help reduce belly fat. If so, how to do it? In this article, we’ll explore the connection between cortisol and belly fat and share some effective tips on how to lower cortisol levels.
Cortisol is a hormone produced by your adrenal glands – located on top of both kidneys. It is commonly known as the"stress hormone" because your body releases it in response to stress.
Whenever you face a stressful event, your body activates a stress response which is called the"fight-or-flight" response. This response further triggers the secretion of cortisol and other hormones to help you cope with the stressful situation.
Cortisol helps regulate metabolism, blood sugar, and immune function. It supports the body during stressful events by increasing blood glucose levels. After all, stress causes an increase in the body's energy demand, and glucose serves as the primary energy source.
In healthy individuals, this mechanism is a normal part of body functioning as cortisol levels follow a specific rhythm – rising only when needed. However, when cortisol remains high for too long, it can lead to several negative effects like weight gain.
Reports suggest that high cortisol levels are associated with weight gain and an increase in abdominal fat. Onestudy found that people with higher cortisol levels tend to have more visceral fat – the fat stored around internal organs in the abdomen.
There are several mechanisms through which cortisol can increase body fat storage. First,cortisol stimulates appetite. This leads to cravings and overeating, especially of calorie-rich foods. Second, persistent high cortisol levels, as can happen in diseases likeCushing's syndrome, canlead to insulin resistance — a condition which itself is linked to several health concerns includingweight gain.
Aside from an increase in abdominal fat, cortisol can alsoinfluence fat distribution in the body. It can lead toother changes, such as a rounder face or a buildup of fat on your upper back.
Even so, the most visible effect of high cortisol is extra fat around the waist. This fat can be extremely hard to lose as youcan't directly target a specific area in the body for fat loss.Losing overall body weight is usually the only healthy way to reduce belly fat.
The relationship between body fat and cortisol is complex. While many studies show that high cortisol levels are linked to more body fat, onestudy suggests that not everyone with excess weight has high cortisol. The study found that cortisol levels were lower inclass-1 obese women — BMI between 30 to 34.9 — compared to lean women but cortisol levels increased with more severe obesity.
It’s important to note that several factors influence body fat accumulation. These include genetics, diet, physical activity, and other hormonal imbalances. So, high body fat does not always represent high cortisol levels.
And so, someone can have high body fat with normal or even low cortisol levels.
Lowering cortisol levels can aid in weight loss by reversing the processes through which high cortisol contributes to weight gain. These include:
Evidence shows that cortisol stimulates appetite and makes a person crave highly palatable foods. This usually leads to overeating and weight gain.
So, if you lower cortisol levels, your body experiences fewer hunger spikes – leading to better control over food intake and calorie count. This in turn helps maintain weight.
Studies have shown that high cortisol levels can interfere with normal glucose metabolism – increasing the risk of fat storage, particularly around the abdomen.
So, lowering cortisol helps improve glucose metabolism, allowing the body to use energy efficiently. This can reduce excess fat accumulation and support weight loss.
Since your body releases cortisol in response to stress, lowering cortisol levels typically involves reducing stress. This can be achieved through various dietary and lifestyle modifications.
Here are some practical tips to help you lower cortisol levels:
A balanced diet with fruits, vegetables, whole grains, and legumes, helps improvegut health and stabilize blood sugar levels. It also reduces inflammation and supports healthy weight – which may otherwise be negatively affected by high cortisol levels.
Studies show that a balanced diet reduces anxiety and stress, lowering the release of cortisol. Including probiotics in your diet will also improve gut health andlower stress levels.
When your diet lacks enough fiber, this increases the risk of constipation and an overall increase in the body’s stress levels. So, consider a plant-basedfiber supplement to support gut function and lower cortisol levels.
Try supplementing your diet with magnesium and vitamin C – asstudies show that these can reduce stress and cortisol levels.
Relaxation techniques such as deep breathing, meditation, or yoga can help relieve stress and lower cortisol levels. Onestudy shows that meditation can help lower serum cortisol levels. Anotherstudy suggests that yoga creates an anti-stress response by lowering cortisol levels.
Reports show that moderate exercise, such as brisk walking, swimming, or cycling, helps relieve stress and anxiety. A2022 study shows that physical activity is beneficial for lowering cortisol levels.
Exercise also helps maintain a healthy weight, reducing the negative effects of high cortisol. However, strenuous exercise can also raise cortisol so try only moderate physical activities.
Getting quality sleep is another way you can lower cortisol levels.Studies show that lack of sleep results in high cortisol in the body. Anotherstudy confirms that sleep deprivation increases cortisol levels and negatively impacts mental health.
Experts recommend getting 7-8 hours of sleep per night to allow your body to recover and support normal body functioning.
While moderate amounts ofcaffeine are fine for most,overconsumption can lead to stress, anxiety, and depression. This may interfere with cortisol levels.Studies show that high caffeine intake can increase the cortisol hormone even at rest.
Caffeine consumption, especially in the afternoon, can disrupt the sleep cycle which may further increase stress.
So if you already have high cortisol levels, it’s important to be mindful of your caffeine intake.
Alcohol may interfere with your sleep and make it harder for your body to regulate hormones, increasing overall stress. So, excessive alcohol consumption canlead to higher cortisol levels.
Reducing your alcohol intake can significantly help you maintain stable cortisol levels and improve your body's stress response.
Following a consistent daily routine helps regulate your body’s internal clock andreduces the symptoms of stress. When your meal times, exercise, and sleep schedules are consistent; your body can better predict and prepare for everyday events. This helps lower the production of stress hormones like cortisol.
Spending time with friends, family, or support groups can significantly help you lower cortisol. It’s because positive interactions and a strong sense of community reduce the impact of stress on your body.
A2022 study shows that people with social connections tend to have lower cortisol levels.
Cortisol is a stress hormone in your body that helps regulate metabolism and immunity during stressful situations. High cortisol increases appetite and makes you crave high-calorie foods, which can lead to overeating and weight gain. It also increases fat deposition in the body.
When cortisol levels stay high for a long time, they cause issues like weight gain and belly fat.
So, lowering cortisol can help reduce fat buildup. Choosing more fiber-rich foods and lifestyle changes like regular exercise, relaxation techniques, and limiting alcohol intake are scientifically proven ways to lower cortisol levels.