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.
Advertisem*nt
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.
Advertisem*nt
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:
Advertisem*nt
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.
Advertisem*nt
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.
