Do you have a cortisol belly? Dietary tips and lifestyle modifications to lose excess fat

Cortisol belly, also referred to as visceral fat accumulation due to prolonged exposure to cortisol, the stress hormone, presents health risks extending beyond mere appearance

What is cortisol belly?

“Cortisol belly, also referred to as visceral fat accumulation due to prolonged exposure to cortisol, the stress hormone, presents health risks extending beyond mere appearance,” says Dr Mohit Sharma, Senior Consultant, Internal Medicine, Amrita Hospital, Faridabad.

Belly fat is just one of the signs of high cortisol levels in your bloodstream and other long-term damages can follow soon after.

“Chronic stress, driven by various factors including work, relationships, and lifestyle, triggers the adrenal glands to release cortisol, disrupting metabolic processes and promoting fat storage, particularly around the abdomen. This accumulation, known as cortisol belly, is associated with increased risks of cardiovascular disease, metabolic disorders, and other health complications,” adds Dr Sharma.

Reasons behind cortisol belly

Apart from promoting high levels of cortisol in the body, stress can affect the cause you to binge on fatty foods and discourage movement which is important to maintain healthy weight.

“Chronic stress, a primary driver, leads to sustained high levels of cortisol, which in turn promotes the storage of visceral fat. Additionally, poor dietary choices high in refined sugars, processed foods, and unhealthy fats contribute to fat deposition, exacerbating cortisol belly. Sedentary lifestyles and inadequate exercise further compound the issue, promoting weight gain and reducing muscle mass. Sleep deprivation disrupts hormonal balance, including cortisol regulation, leading to increased appetite and fat storage. Genetic predisposition also plays a role in an individual’s susceptibility to cortisol belly,” adds Dr Sharma.

How to address cortisol belly

To address cortisol belly effectively, a multifaceted approach is required as per Dr Sharma. From stress management to mindfulness, stress must be addressed in a holistic manner. The first step is to assess your stress levels and depending on the triggers, lifestyle changes must be introduced.

Yoga and meditation

Stress management techniques such as mindfulness meditation, deep breathing exercises, and yoga can help lower cortisol levels and mitigate its effects on fat accumulation.

Balanced diet

Adopting a balanced diet rich in whole foods, fruits, vegetables, lean proteins, and healthy fats while minimising processed and sugary foods regulates cortisol levels and supports weight loss efforts.

Physical activity

Regular physical activity, encompassing aerobic exercises, strength training, and high-intensity interval training (HIIT), aids in reducing cortisol levels, increasing metabolism, and burning visceral fat.

Sleep

Prioritising adequate sleep, aiming for 7-9 hours per night, is crucial for supporting healthy cortisol rhythms and metabolic function.

Stay hydrated

Staying hydrated by drinking an adequate amount of water throughout the day further supports metabolic processes, including fat metabolism.

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