When the brain perceives a threat in the environment, it signals the adrenal cortex to secrete cortisol and adrenaline. These stress hormones speed energy to the muscles in the form of blood glucose and increase the heart rate and blood pressure. While this stress response allows for quick action in the face of an emergency, chronic stress can keep the body in a prolonged state of high alert. The body stores the unneeded glucose as fat, which frequently accumulates inside the abdominal cavity. Compared with other fat cells, abdominal fat cells have four times as many receptors for the stress hormone cortisol, which may cause the buildup of stress-related fat in this area.
Step 1
Understand the health risks associated with abdominal fat. Due to its close proximity to internal vital organs such as the liver, stomach and intestines, abdominal fat, or visceral fat, poses a greater threat to your health than the subcutaneous fat that collects just under the skin. Fatty acids secreted by abdominal fat cells can infiltrate the portal vein and travel to the liver, where they interfere with blood lipid production. These visceral fat cells also emit immune system chemicals called cytokines, which promote insulin resistance. This can put you at a greater risk for diabetes and cardiovascular disease.
Step 2
Use a waist circumference measurement to determine if abdominal fat deposits are at unsafe levels. Take a tape measure and run it around the narrowest part of your waist. Pull the tape firmly against your skin, but without causing your skin to protrude over the tape. The National Cholesterol Education Program asserts that a waist circumference above 35 inches for women and above 39 inches for men presents a health risk.
Step 3
Engage in 30 to 60 minutes of moderate-intensity aerobic activity daily. A team of researchers at the Duke University Medical Center led by cardiologist William Kraus and exercise physiologist Cris Slentz monitored the fat composition of 175 overweight men and women as they engaged in exercise programs of various intensities. Slentz said their findings indicate that "a modest exercise program equivalent to a brisk 30-minute walk six times a week can prevent accumulation of visceral fat, while even more exercise can actually reverse the amount of visceral fat." The study was published in the October 2006 issue of the Journal of Applied Physiology.
Step 4
Eat a nutritious, balanced diet and resist the urge to reach for sugary comfort foods. The Harvard Health Newsletter recommends that you include plenty of fruits and vegetables, whole grains and lean proteins. Avoid simple carbohydrates such as white breads and rice, and choose polyunsaturated fats over saturated fats and trans fats. Keep portion control in mind, but be careful not to cut back calories too severely, as that will cause the body to slow your metabolism and store fat.
Things You'll Need
- Measuring tape
- Activewear
