How to Burn Cortisol Fat

Cortisol fat is a type of visceral fat that collects centrally in the abdominal region and around internal organs. This is the most dangerous type of fat, because it increases the risk of heart disease and diabetes. Cortisol fat accumulates when the body produces too much cortisol, a hormone released in response to stress. To burn cortisol fat, it's necessary to lower levels of cortisol. Fortunately, there are ways to do this that work for most people.

Instructions

Ways to Burn Cortisol Fat

• 1

  Start a walking program. When you exercise at low to moderate intensity, it lowers cortisol levels, while high intensity exercise increases it. To burn cortisol fat, walk or cycle at a moderate pace 30 minutes a day. Avoid doing high-intensity exercise unless you keep the duration to 10 minutes or less.

• 2

  Sleep seven to eight hours a night. Sleep deprivation elevates cortisol levels and increases cortisol fat.

• 3

  Practice relaxation techniques. Cortisol is a hormone produced in response to stress, and reducing stress levels helps to burn cortisol fat. Explore relaxation techniques such as music therapy, massage, yoga, meditation and self-hypnosis to lower your stress levels and reduce cortisol levels.

• 4

  Don't restrict calories excessively. Eating a very low calorie diet to burn cortisol fat can backfire and cause weight gain by increasing cortisol levels. If your body senses starvation, it produces more cortisol.

• 5

  Avoid caffeine. Caffeinated beverages increase cortisol levels directly and indirectly by interfering with sleep.

• 6

  Eat low-glycemic foods that won't cause rapid fluctuations in blood sugar levels. Choose lean proteins, whole grains, fruits and vegetables. Fatty fish is a good choice since omega-3s help to lower cortisol levels. Avoid processed foods, white bread, white rice, potatoes, sugary drinks and desserts to burn cortisol fat.