چاقی شکم استرسی یکی از مشکلات رایج زندگی‌های امروزی است که بسیاری از افراد حتی با رعایت رژیم غذایی و ورزش منظم با آن دست و پنجه نرم می‌کنند. این نوع چاقی برخلاف چربی عمومی بدن، بطور خاص در ناحیه شکم تجمع می‌یابد و با چربی احشایی اطراف اندام‌های حیاتی همراه است. چاقی شکم استرسی هم ظاهر فیزیکی را تحت تأثیر قرار می‌دهد، هم می‌تواند خطر ابتلا به بیماری‌هایی مانند دیابت نوع ۲، بیماری‌های قلبی و التهاب مزمن را افزایش دهد.

علت اصلی این نوع چاقی، هورمون کورتیزول یا همان هورمون استرس است. استرس مزمن موجب افزایش ترشح کورتیزول می‌شود و بدن را به ذخیره چربی در ناحیه شکم تشویق می‌کند. خیلی از افراد بخاطر اینکه چاقی ناشی از استرس را درمان کنند، به انواع جراحی چاقی پناه می‌برند. بنابراین، درمان چاقی شکم استرسی نیازمند رویکرد چندجانبه است که اولین قدم آن درمان پرخوری عصبی و بعد اصلاح تغذیه، ورزش، بهبود خواب و تغییر سبک زندگی است.

چاقی شکم استرسی چیست؟

چاقی شکم استرسی به حالتی گفته می‌شود که استرس مزمن باعث بالا رفتن سطح کورتیزول شده و بدن را وادار به ذخیره چربی بیشتر در اطراف شکم می‌کند. This type of fat, as opposed to subcutaneous fat, is known as visceral fat and accumulates around vital organs such as the liver and heart and is associated with the following health problems:

• Increasing the risk of type 2 diabetes

• Metabolic disorders and decreased sensitivity to insulin

• Increasing the possibility of cardiovascular diseases

• Chronic inflammation and immune system weakness

In fact, the presence of visceral fat is a sign of improper hormonal balance and chronic stress in the body, and its treatment is not possible only by reducing calorie intake.

Effect of cortisol on abdominal fat accumulation and metabolism

Cortisol is a hormone produced by the adrenal gland and plays a key role in the body's response to stress. When cortisol levels rise, several important processes occur in the body that can cause fat to accumulate in the abdominal area. Next, every important effect of this hormone is examined:

1. Effect on abdominal fat

Cortisol causes the body to store energy in the form of visceral fat in the abdominal area. Unlike subcutaneous fat, this type of fat is close to vital organs and can cause problems such as insulin resistance and increased chronic inflammation. Even people who exercise and best diet for belly fat loss, in chronic stress conditions, they may witness stress belly obesity, because the cortisol hormone changes the path of energy storage.

2. Increasing appetite and desire for high-calorie foods

High cortisol levels are associated with increased appetite, especially for sweet and high-fat foods. When stress is prolonged, the body automatically looks for quick energy sources. This mechanism causes binge eating or eating unhealthy snacks. For example, a person coming home from a stressful day at work may have a strong craving for sweets or chips, even though they have already eaten a full meal.

3. Reducing insulin sensitivity

Cortisol reduces the sensitivity of cells to insulin, and as a result, the body stores glucose as fat. This process increases blood sugar levels and creates insulin resistance, which is the main cause of abdominal obesity and increased risk of type 2 diabetes. For this reason, people who are chronically stressed, even by controlling their calorie intake, often do not experience effective weight loss.

4. Muscle analysis and reduction of metabolism

Another effect of cortisol is muscle wasting. A decrease in muscle mass causes a decrease in the body's basal metabolism; It means that the body burns fewer calories and even eating normal food can lead to fat storage. For example, an athlete who is under chronic stress may not lose significant weight despite regular training.

5. Disorder in other hormones

High cortisol can disrupt the balance of other hormones such as thyroid, leptin and ghrelin. These hormones play an important role in regulating appetite and energy. For example, a disorder in leptin makes a person feel more hungry and does not reduce energy intake, even when he has consumed enough calories.

6. Creating a vicious cycle

Increasing abdominal fat causes inflammation and increases cortisol even more. This vicious cycle makes it harder to lose fat. Practically speaking, a person who is chronically stressed and has belly fat cannot effectively lose belly fat without lifestyle changes and stress reduction.

Treatment of stress abdominal obesity

1-targeted nutrition

Focus on foods that stabilize hormones and blood sugar levels. Like:

Whole grains, fresh vegetables, lean proteins and healthy fats like avocados and olive oil.

Some foods can reduce cortisol levels by having a calming effect on the body:

• fatty fish like salmon

• Nuts and Seeds

• Green leafy vegetables

• Green tea and herbal teas

2-Planning daily meals

• Set specific time for promises

• Appropriate spacing between meals and snacks

• Preventing overeating at night and consuming fast food

• Using small plates to control food volume

Sample 7-day diet plan to treat stress-induced obesity

day	breakfast	Lunch	dinner	Snack
Saturday	Oatmeal with fruit	grilled chicken + vegetables	lentil soup	nuts
Sunday	eggs + wholemeal bread	Tune salad	Salmon	low-fat yogurt
Monday	green smoothie	bean meal	roasted chicken	carrot and cucumber
Tuesday	Greek yogurt + walnuts	lentil food	steak + broccoli	Seasonal fruit
Wednesday	brown bread + honey	chicken salad	steamed fish	nuts
Thursday	vegetable omelette	pea feed	vegetable soup	apple + almond
Friday	wheat pancake	wheat pasta	muscle food	grilled corn without oil

This program is designed to control cortisol, stabilize blood sugar and reduce fat storage. Be sure to consult a specialist doctor to confirm the food plan.

3-Physical activity

Exercise has a direct role in reducing cortisol and increasing metabolism:

• Odd days: 30 minutes of brisk walking + 15 minutes of strength training

• Even days: 45 minutes of yoga or tai chi

• Friday: Enjoyable activity like cycling or hiking

Regular exercise not only burns calories but also reduces stress and improves sleep quality.

4-improving sleep quality

Insufficient sleep leads to increased cortisol levels and false appetite:

• Goal: 7 to 9 hours of sleep per night

• Turning off electronic devices one hour before sleep

• Creating dark and cool environment

• Using relaxation techniques before sleep such as deep breathing

5- Psychological support and lifestyle change

• See a psychologist or CBT therapist to control bulimia nervosa

• Meditation practice 10 minutes a day

• Recording and managing negative thoughts

• Exercise gratitude and mindfulness

6- Changing daily habits

• drinking 8 glasses of water a day

• Short walk after every hour of desk work

• Reduce consumption of hidden sugars

• Using stress and sleep tracker apps

• Practice gratitude before bed

Frequently asked questions about stress abdominal obesity treatment

1- Are the use of supplements effective in the treatment of stress-induced abdominal obesity?

Magnesium and B vitamin supplements may help, but they are not a substitute for a healthy diet and lifestyle.

2- What is the best exercise time to treat stress-induced obesity?

Early morning or evening is suitable for reducing cortisol and improving metabolism.

3- Is fasting suitable for the treatment of stress obesity?

It is useful for some people, but it may have the opposite effect in stressed people. Be sure to consult your doctor when choosing fasting and fasting diet.

4-How is it possible to control bulimia nervosa?

Substituting relaxing activities such as drinking tea or writing diaries instead of eating.

Yes, it reduces cortisol secretion and makes you more relaxed.

6-Is green tea useful for treating obesity caused by stress?

Its antioxidants and mild caffeine improve metabolism and stress levels.

7- How long does it take to cure stress obesity?

In 8 to 12 weeks, the initial changes are observed, but for the weight loss to last, the lifestyle must be permanent.

Summary

Abdominal obesity is caused by chronic stress and increased cortisol and requires a multifaceted approach. Stress management, targeted nutrition, exercise, adequate sleep and psychological support are the main pillars of treatment. By following these methods, even busy people can experience a reduction in belly fat and an improvement in their quality of life.