Reduce Cortisol—Reduce Belly Fat!

Have you ever noticed a little extra belly fat around your middle and wondered "where did that come from?' Especially if you are pre-mid or post menopausal, haven't changed your diet or are dieting?  

One of the main reasons is Cortisol. 

Losing belly fat can be a real challenge, but understanding the role of cortisol in the process can make all the difference. Cortisol is a hormone that is released in response to stress, and it can cause the body to store fat in the belly area. But don't worry, there are ways to keep cortisol levels in check and keep that belly fat from accumulating.

What is Cortisol? 

Cortisol is a hormone that is released by the adrenal glands in response to stress. It helps the body respond to stress by increasing blood sugar levels, suppressing the immune system, and increasing the metabolism of fat, protein, and carbohydrates. When cortisol levels remain elevated for extended periods, it can lead to a variety of health issues, including weight gain.

Research has shown that cortisol can cause fat to be stored in the abdominal region, also known as visceral fat. This type of fat is particularly harmful because it surrounds vital organs, such as the liver and pancreas, and can increase the risk of heart disease, type 2 diabetes, and other health problems.

One study found that women with higher levels of cortisol had more abdominal fat than those with lower levels of cortisol, even after adjusting for body mass index (BMI) and other factors. Another study showed that cortisol levels were higher in people who were obese compared to those who were lean.

So, how can we keep cortisol levels in check and prevent the storage of belly fat?

Exercise is one effective way. Exercise has been shown to reduce cortisol levels and prevent the storage of visceral fat. Specifically, strength training and core exercises have been found to be particularly effective in reducing belly fat.

A study published in the Journal of Obesity found that resistance training, including exercises such as squats, lunges, and push-ups, reduced cortisol levels in overweight men and women. Another study found that a combination of aerobic exercise and resistance training was effective in reducing visceral fat in postmenopausal women.

FIRST THING IN THE MORNING.

It's important to know that cortisol levels are highest in the first two hours after waking up. This is because our bodies are naturally designed to wake up with a surge of cortisol to help us get going for the day. However, if cortisol levels remain high throughout the day due to stress, it can lead to weight gain, particularly in the belly area.

One way to combat this is to exercise during those first two hours after waking up. Studies have shown that exercise can help to reduce cortisol levels and prevent the storage of belly fat. So, even a quick 15-minute workout in the morning can make a big difference.

What type of exercise? As noted above core and strength training or for post-menopausal women. Exercise that falls into the category of HIIT Training (High Intensity Interval Training) is very good for reducing Cortisol and keeping it from being stored in around your middle.  With that said, not everyone feels like a round of HIIT training in the morning. Instead a good standing core (10 minutes) gets your body both stretched and activates the core—the very area you don't want storing cortisol. Also, if I am short on time taking 5 minutes to climb a few flights of stairs both focuses on aerobic movements, cardio endurance and leg/core strengthening. 

I have 10 flights of stairs in my building. Depending on my time and mindset, after my core wake up I will run down lets say 7 flights of stairs and walk back up, or run down all 10 and walk back up. This can be repeated on a Treadmill 5 or 10 minute hike or run plus walk.  

If you have a phone or iPad I highly recommend joining Peloton and following me.  I am partnering with Peloton to bring you the right exercises incrementally. You can also pre-register for my up-and-coming Core Conscience 4 week program.  Links are at the end of this post! 

Now, it's not just about Working Out in the morning. 

Moving throughout the day after stressful events can also help reduce cortisol levels and prevent the storage of belly fat. A study published in the International Journal of Behavioral Medicine found that brief periods of physical activity after a stressful event reduced cortisol levels and improved mood.

 What types of stressful events release Cortisol? This can be anything from a stressful meeting at work to a difficult conversation with a loved one.  Hence, when we experience stress, our bodies release cortisol, and if we don't do something to burn it off, it can be stored as belly fat.

The next time you feel stressed, take a few minutes to move your body. This can be as simple as taking a walk around the block or doing a 5-minute standing core workout. You could also try some stretching or yoga to help relieve tension in your body and reduce cortisol levels.

In summary, cortisol plays a big role in belly fat storage, but there are ways to keep it in check. 

So, whether it's a quick morning workout or a mid-day walk around the block, moving your body regularly can help keep cortisol levels in check and prevent the storage of belly fat. Plus, exercise has numerous other health benefits, including improved mood, increased energy, and reduced risk of chronic diseases.

So, don't let cortisol get the best of you – get moving and stay healthy!

Hadas

LINKS TO CHECK OUT: 

Join me on Peloton and I will give you the exercises you need to get started—For a 60 Day Trial 🥳 Click Here!

Pre-Register 👇 for Core Conscience. My up-and-coming Core Coaching Program to strengthen your core, improve your balance while firming, toning and losing that belly fat!