How to remove the bulging belly? The expert named 7 ways to become slimmer without dieting

Provisioner, health coach, biohacking coach

Cortisol belly is fat deposits in the waist area, which have arisen under the influence of the stress hormone. To get rid of extra pounds in this part of the body is possible by following a systematic approach.

Bulging belly: what is the problem?

More than 80 percent of all health problems are related to two failures: stress and desynchronosis (disruption of circadian rhythms). Both of these problems often manifest as what’s known as a cortisol belly.

Scientists have proven the link between elevated levels of the hormone cortisol and the formation of fat around the waist in a “lifeline” type pattern. Essentially, it’s an SOS signal that our body sends us.

Stress and cortisol

Cortisol is a hormone produced by the adrenal cortex. It is involved in the regulation of metabolism, the immune system and the body’s response to stress.

Cortisol enhances the effects of adrenaline and controls blood glucose levels. When we feel stressed, when we need to mobilize strength and energy, the body produces this hormone.

Together with adrenaline, it increases the body’s metabolic rate and energy production through glucose, the excess of which is converted into visceral fat. It accumulates between organs in the abdomen and can cause serious health problems such as:

• Cardiovascular disease;
• type 2 diabetes;
• hypertension (high blood pressure);
• gynecological problems;
• oncology;
• Alzheimer’s disease.

Melatonin and cortisol

Stress generates desynchronosis – a mismatch with circadian rhythms. The fact is that cortisol is a counteracting agent for melatonin, which is the main synchronizer of biorhythms in our body. The more melatonin, the less cortisol, and vice versa.

Anything that increases cortisol “discourages” melatonin:

• extra light exposure due to artificial light;
• delayed bedtime;
• loud, harsh noises;
• bad news;
• late-night TV shows;
• smartphone scrolling.

These are all stressors to the brain that raise cortisol levels. Melatonin drops – circadian rhythms are disrupted. Every stressor is a new batch of stress hormone. And the result is a bulging belly.

What can we do about it?

To get rid of bulging belly caused by elevated cortisol, you need a systematic approach.

1. Get blood and saliva tested for cortisol, blood check-up for vitamin D, magnesium, zinc, sex hormones, ACTH.

2. Find out the component composition of the body with a bioimpedanceometry study. Determine the ratio of water, fat and muscle mass in the body. If at normal weight and normal cell mass, fat mass is excessive, and the waist/hip index is elevated, it is a matter of cortisol.

3. Adjust your sleep and wakefulness, go to sleep no later than 23 hours.

4. Apply anti-stress diet: more sources of tryptophan amino acid (present in protein foods of animal and vegetable origin), remove alcohol, sweets and dairy products.

5. Meditate or pick up healthy ways to relax.

6. Pamper yourself more often – with walks, shopping, body treatments and massages.

7. See a specialist. With motivation and under the guidance of a specialist, the stress belly will go away faster, and new healthy habits will stay with you for life.