Once my health club launched and members started pouring in, I began to feel like a hypocrite.

Here I was, helping others lose weight and get fit, yet I was unhealthy and carrying a large belly.

That’s when I decided to transform my health. Within 7–8 months, I managed to shed most of the belly fat.

Fat distribution depends on your body type and genetics.

As I mentioned, many Asian Indians are predisposed to being skinny fat.

When they gain weight, it’s usually concentrated in the face and belly.

In contrast, people in Western countries tend to gain fat more evenly, including in their arms and legs.

While there are several reasons for belly fat, cortisol is one of the primary culprits.

Elevated cortisol levels promote fat storage in the abdominal area because this region has more cortisol receptors than other parts of the body.

Here’s how cortisol contributes to belly fat:

1. Increases Cravings

High cortisol levels can lead to overeating, particularly cravings for high-calorie, sugary, or fatty foods.

2.Breaks Down Muscle

Chronic cortisol elevation breaks down muscle, slowing metabolism and making it easier to store fat.

3.Disrupts Insulin Function

 Cortisol interferes with insulin’s effectiveness, causing higher blood sugar levels and fat accumulation.

In 2011, I was under significant physical stress.

I wasn’t sleeping enough, skipped workouts, and cheated on my diet, all of which compounded the problem.

Now that we’ve identified the problem, let’s talk about the solution.

First, let me clear up a myth: spot reduction doesn’t work.

You can’t target fat loss in specific areas like the belly unless you opt for surgery, which I don’t recommend.

Instead, focus on building habits that normalize cortisol levels and improve overall health.

1.Prioritize Quality Sleep

The most impactful thing you can do is optimize both the quality and quantity of your sleep.

My policy is simple: ‘What doesn’t get measured doesn’t improve.’

When my smart ring shows a sleep score above 80, I know I’m doing justice to my rest.

Read my night routine article for tips on improving sleep.

2.Slow Down and Include ‘Me Time’

Stress management is key to lowering cortisol levels. Incorporate activities that bring you joy and relaxation, such as:

*Getting a massage

*Spending time in nature

*Joining a meditation retreat

*Trying a 10-day Vipassana challenge

Whatever works for you, make time to rest, rejuvenate, and slow down.

Also, check out my free stress quiz, which takes just a few minutes and can help you assess your stress levels without needing a cortisol test.

3.Regular Movement and a Balanced Diet

Besides sleep, focus on regular movement and a plant-forward, homemade diet to support healthy cortisol levels.

4.Your Target

Aim for a healthy body fat percentage:

• 22–25% for women
• 12–15% for men

If you want to learn more, watch my body fat percentage article (I plan to update it in 2025).

I hope you found this information helpful!

I’m Akash, and thank you for your time.

Remember, small, consistent habits can lead to big transformations.

Stay healthy, stay fabulous!