Why cortisol control is the key to banishing belly fat
Carrying weight around our middle is something that might seem inevitable past the age of 30. We jokingly refer to our “mum tum,” “beer gut” or “love handles”. But those extra inches are no laughing matter. According to the World Health Organisation, a waist circumference of 94cm in men and 80cm in women, is associated with “an increased risk of metabolic complications’’. Or more bluntly, a higher chance of heart attack, stroke and Type 2 diabetes.
And now a delightful new phrase is joining the gang: a “cortisol belly”. Which is at least a term rooted in science (instead of mere gluttony). Do you have one? And what can you do about it? We asked the experts.
The role of cortisol
Cortisol is a steroid hormone that is produced by our adrenals which perch neatly just above your kidneys. “Cortisol affects the entire body, think of it like the fog horn hormone,” says Hannah Alderson, a hormone specialist and registered nutritionist.
“It wakes you up, and saves your life in a dangerous situation, like being chased by a bear,” she explains. “It increases blood sugar when needed, and regulates your metabolism – it’s essential to health. But too much is a problem, chronic longer-term elevation of cortisol can drive disease, endocrine disorders, obesity – and the notorious belly fat.”
Cortisol is released when your body feels under threat. We may no longer be chased by bears, but work deadlines, the cost of living and social media now trigger stress. And our bodies can’t tell the difference however.
How stress leads to ‘cortisol belly’
High levels of cortisol have been proven to cause fat to be deposited deep in the abdomen.
This is because when there is perceived danger and threat, your body initiates a stress response via the nervous system, your “flight/fight response”, explains Alderson.
“This gives a signal to rapidly secrete cortisol and adrenaline which can prompt a rise of sugar in your blood via the liver, so you’re basically ready to fight for your life.
“Stress drives a glucose spike to ensure you have energy for whatever danger there is, but when that energy hasn’t been used, that’s when it gets stored as fat around the middle. Abdominal weight gain will include subcutaneous fat just below your skin, and visceral fat found within the abdominal cavity around your organs.”
For women, says Alderson, a stress / belly fat cycle has been observed in studies.
Women are at a far higher risk of insulin resistance versus men and postmenopausal women have a hugely greater risk of Type 2 diabetes compared to men. But men too suffer the same loop cycle of more stress causing more abdominal fat, and more abdominal fat can produce more cortisol.
Chris Richardson has a degree in sports conditioning and co-founded Zero Gravity Pilates. He trains many celebrities and chief executives. “Many of my most high-flying clients who are under intense pressure often can’t shift weight in their midriff,” notes Richardson. “I always tell them that managing stress levels will 100 per cent help manage cortisol levels and weight gain.”
But how can you tell if you’re suffering from high cortisol? Signs to look out for, says Alderson, are weight gain (particularly in your face and belly), a lack of hunger in the morning, fatty “hump” between the shoulder blades, easy bruising, high blood pressure, severe fatigue, muscle weakness and feeling “jumpy”.
How to reduce stress and belly fat
“Stress is a very physical thing driven by hormones. If you’re trying to lose abdominal fat and you forget your nervous system, you’re not going to see lasting results,” says Alderson. “You need to trick the body back into a state of feeling safe, as opposed to feeling like it is being chased by a bear.”
Box breathing
This growing trend deserves the hype, says Alderson, because our respiratory rhythm affects the central nervous system. Deep breathing helps the parasympathetic nervous system, which signals to your brain that you’re safe and don’t need to fight/flight. It’s simple:
Breathe in, counting to four slowly. Feel the air enter your lungs. Hold your breath for four seconds. Slowly exhale through your mouth for four seconds. Repeat these steps for five minutes.
A 20-minute walk outside after eating
This supports blood glucose regulation after your meal, stopping the sugar spike, while the calming effect of nature and exposure to daylight helps your body relax.
Spend time with others
Oxytocin is our love and bonding hormone “the dynamite to cortisol’s kryptonite”. Hanging out with the people you love and living in the moment is as important as eating your vegetables.
Prioritise exercise and sleep
“You need to exercise two to three times a week, for 45-60 mins at a time,” says Richardson. “It doesn’t have to be high intensity – a brisk walk, yoga, or Pilates all help regulate the breath. Deep core work, such as the plank and side planks, are very effective.”
Sleep is crucial. “Once exercise and sleep are in place you naturally start to make correct food choices, such as reaching for an apple opposed to a chocolate bar, or a salad for lunch instead of a sausage roll,” Richardson continues. “Getting the right nutrients will help regulate the body’s hormones.”
Stabilising your cortisol hormone effectively, helps your body function optimally, and that includes not laying down the dreaded belly fat.
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