5 effective ways to lower cortisol levels and lose stubborn belly fat | XpertsReviews.com

Belly fat is difficult to lose and can affect your physical and mental health. While it’s important to feel good about your body, too much belly fat can lead to serious health problems like diabetes, liver problems and heart disease. This fat surrounds your internal organs, making it even more concerning.

How does cortisol affect belly fat?

Cortisol is the body’s primary stress hormone, produced by the adrenal glands. “It is involved in several bodily functions, including metabolism and the fight-or-flight response. When stress is constant, cortisol levels can increase,” fitness expert Wanitha Ashok tells HealthShots.

This increase can cause the body to store more fat, especially around the abdomen. A study in Biochemical pharmacology shows that people with higher cortisol levels often have more visceral fat, which not only changes their appearance but can also lead to serious health problems.

What emotions release cortisol?

Stress increases cortisol levels and changes behavior. When we’re stressed, we often crave high-calorie comfort foods, which leads to poor eating habits. “This mix of bodily responses and behaviors creates a cycle that is difficult to break,” says Ashok. Knowing how cortisol is linked to abdominal fat is an important first step toward achieving a flatter abdomen.

How to reduce cortisol to lose belly fat?

How does cortisol affect belly fat? Here are five easy ways to reduce stress hormones and get your waistline back.

1. Practice mindfulness and meditation

Mindfulness can be powerful. Research published in Frontiers of Physiology shows that mindfulness practices, such as meditation and deep breathing, can reduce cortisol levels, helping to reduce stress. “Spend a few minutes each day sitting quietly, focusing on your breathing and clearing your mind,” says the expert. Just ten minutes can make a difference. A study in Health psychology found that people who practice mindfulness have lower stress levels and can lose weight as a result.

Mindfulness helps reduce stress and improves your relationship with food. “When you feel calm and in control, you are more likely to choose healthy foods over sugary snacks during times of stress,” says Ashok.

2. Move with purpose

You might think, “I’m already exercising!” » But are you moving in the right direction? Regular physical activity is a great natural way to reduce stress. “Aerobic exercises like running, cycling or swimming can reduce your cortisol levels,” explains the expert. A study published in the Journal of Clinical Endocrinology and Metabolism found that 30 minutes of moderate exercise can temporarily reduce cortisol levels.

In addition to cardio, add strength training to your routine. “Lifting weights helps build muscle and boost your metabolism, making fat loss easier than with cardio alone,” says the fitness expert. Aim for a workout plan that includes both aerobic and strength exercises to address the cortisol belly from different angles.

3. A balanced diet

Stress can lead to unhealthy food choices, but what you eat can also affect your cortisol levels. “To help you manage stress, eat a balanced diet rich in whole foods such as fruits, vegetables, lean proteins and healthy fats,” says Ashok. These foods provide your body with the nutrients it needs to function well and can help regulate hormone levels.

Omega-3 fatty acids in fish like salmon and walnuts can help regulate cortisol levels. “Dark chocolate also contains compounds that reduce cortisol spikes, making it a tasty option in your efforts to combat belly fat,” says the expert. Adding these foods to your diet can help protect against stress-induced weight gain.

4. Sleep hygiene

Never underestimate the importance of a good night’s sleep. “Lack of sleep can seriously impact your mood and lead to higher cortisol levels and weight gain,” says the fitness expert. Research in the American Journal of Epidemiology shows that people who sleep less than 7 hours a night are more likely to become obese due to hormonal imbalances.

It is important to maintain a regular sleep schedule. Aim for 7 to 9 hours of good sleep each night. “Create a relaxing bedtime routine: dim the lights, turn off the screens, and read a book,” says Ashok. This will help you create a calm environment, allowing your body to recover and better manage cortisol levels.

5. Stress-Reducing Hobbies

Remember to add joy to your daily life with activities you enjoy. “Hobbies like painting, gardening or dancing can help reduce stress,” says the expert. A study in Psychosomatic medicine found that people who enjoyed their hobbies felt less stressed and subsequently had lower cortisol levels.

Make sure you schedule regular “me time” each week. Set aside an hour for activities you enjoy. “This period can improve your mood and help reduce stress,” says the fitness expert.