How to get rid of abdominal fat associated with high cortisol levels? Some believe that the presence of a slight “belly” is solely attributed to the influence of cortisol, but the situation is far from straightforward.
It’s important to note that cortisol is a catabolic hormone responsible for tissue breakdown, not formation. With chronically elevated cortisol levels, there’s a possibility of fat accumulation in the abdominal area, driven by three factors:
- An increase in cortisol levels due to chronic stress can elevate appetite. (PMID: 28292531)
- Elevated cortisol can stimulate the storage of excess energy in the visceral area (between organs). (PMID: 25323660)
- Constantly elevated cortisol levels may lead to muscle mass loss. (PMID: 34850018, PMID: 18248637)
Combining these factors reveals how they interact, creating unfavorable conditions for our bodies. Increased cortisol levels, induced by chronic stress, act as a catalyst for several negative processes. Firstly, heightened cortisol activates appetite, leading to increased food consumption. Secondly, it stimulates the storage of excess energy in the visceral area, a primary cause of fat accumulation in the abdominal region. Finally, prolonged cortisol exposure can contribute to muscle mass loss, further exacerbating the issue.
To prevent this chain process and restore harmony to the body, a series of actions are necessary. Firstly, regular exercise becomes an integral part of maintaining muscle mass. This not only helps strengthen muscles but also stimulates metabolism, facilitating effective calorie burning.
Adequate sleep plays a crucial role in regulating cortisol levels and ensuring the body’s recovery after physical exertion. Stress reduction also becomes an essential element in balancing hormonal levels.
Controlling calorie intake and maintaining a balanced diet are additional crucial steps. This involves not only monitoring the total calories consumed but also paying attention to the quality of food. Special emphasis should be placed on protein consumption, serving as both a building material for muscles and a contributor to a feeling of satiety, ultimately reducing calorie intake.
It’s essential to remember that issues related to excess weight, including abdominal fat, are not solely linked to a specific hormone or factor. At the core is an excess of calorie energy from food. Even in the case of Cushing’s syndrome, characterized by excess cortisol, it involves the redistribution of existing fat in the body rather than creating it out of “thin air.” Therefore, a comprehensive approach to health care, including physical activity, nutrition, sleep, and stress management, is key to addressing this problem.
