The belly is one of the most stubborn areas to lose fat from and sometimes the things you have been doing to lose weight just don't seem to touch that belly fat. This is partly because belly fat is linked strongly to your stress hormone, cortisol. The more stress you have the more cortisol you produce and the more weight you store on your belly. There are some effective dietary strategies to help reduce your cortisol and get rid of that belly fat.
Decrease Starch and Sugar
Cortisol, which is behind your belly fat, is influenced strongly by insulin and blood sugar levels. Sugar and simple carbohydrates like you would find in breads, pastas, beer, wine and grain products raise your blood sugar which then raises your insulin. The increase in insulin triggers your cortisol, which then asks your body to store fat, especially in your belly. Tiffany Spudich, PharmD on Project Aware claims that the best way to get rid of that belly fat is to decrease the carbs and sugars in your diet.
Eat Frequently
Part of the reason you produce the stress hormone cortisol is because your body perceives it as stressful when your blood sugars rise and drop quickly throughout the day. Diagnose Me claims that one easy way to reduce this effect is to eat smaller meals more often, that way the blood sugars stay more stable because there is constant input.
MUFAs
Mono-unsaturated fatty acids are a part of the Flat Belly Diet and according to Prevention can help you get rid of your belly fat for good. MUFAs can be found in olives, nuts, dark chocolate, oils, seeds and avocados.
Fiber
The Flat Belly Diet also claims that if you increase the amount of soluble fiber you eat it can help to flatten your belly. Soluble fiber comes from fruits and vegetables, beans, whole grains, oatmeal and pectin.
Reduce Calories
Prevention claims that if you eat approximately 1,600 calories per day split into four small meals with 400 calories each it can help to regulate your blood sugar, reduce your cortisol and burn the belly fat.
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