Why beating stress is the key to banishing belly fat

Tackling stress is crucial for managing cortisol levels and reducing belly fat. Photo / 123RF

On a strict diet yet still not beating the bulge? Instead of restricting calories, take control of your cortisol.

Carrying weight around the 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 for men or 80cm for women is associated with “an increased risk of metabolic complications”. Or more bluntly, a higher chance of heart attacks, strokes and Type 2 diabetes.

And now a delightful new phrase is joining the gang: “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 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 senses it’s under threat. We may no longer be being chased by bears, but work deadlines, the cost of living and social media now trigger stress, and our bodies can’t tell the difference.

Cortisol, often called the "stress hormone", regulates many processes across the body, including metabolism and immune response. Photo / 123RF

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 “fight-or-flight 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 in comparison to men, and post-menopausal women have a far greater risk developing of Type 2 diabetes than men. But men also suffer the same cycle of more stress causing more abdominal fat, and more abdominal fat producing 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 levels? Alderson says the signs to look out for are weight gain (particularly in your face and belly), a lack of hunger in the morning, a 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 or flee

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 meals, stopping the sugar spike, while the calming effect of nature and exposure to daylight help your body relax.

Spending time in nature has been shown to decrease cortisol levels and promote relaxation and wellbeing. Photo / 123RF

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 minutes 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.

Regular, moderate exercise like walking or pilates not only reduces cortisol levels but also helps regulate blood sugar and improve mental health. Photo / 123RF