Stress can cause an increase in abdominal fat. This is particularly true for long, extended periods of stress and/or depression. It's caused by the release of stress hormones that cause your body to store fatty tissue in your abdomen. This problem is more than a cosmetic issue; it can lead to increased risk of heart disease, stroke and type 2 diabetes. The key to reducing belly fat is to manage the stressors in your life. This can be done by eating healthy, getting enough sleep, exercising regularly and using relaxation techniques, says Christine Maglione-Garves, Len Kravitz and Suzanne Schneider of the University of New Mexico.
Step 1
Eat a healthy diet consisting of vegetables, whole grains, low-fat milk, lean proteins and fruit. Diet plays a major role in how your body processes calories, stores fat and releases stress-related hormones. Avoid high-sugar foods and drinks that cause spikes in blood sugar because that can affect your mood throughout the day.
Step 2
Exercise at least five days a week. Exercise -- resistance or aerobic -- helps relieve stress, improve your mood and burn calories. The Centers for Disease Control and Prevention, or CDC, suggests 30 to 60 minutes per day of moderate aerobic exercise, such as walking, jogging, swimming or biking.
Step 3
Utilize any type of relaxation technique for at least 10 to 15 minutes per day. This includes yoga, breathing techniques, tai chi or simply listening to calming music. The key is to clear your head of everything that's causing you stress to relax your body and help control the release of stress hormones.
Step 4
Avoid drinking alcohol to excess. For instance, a 12 oz. beer contains about 100 calories, which can contribute significantly to your daily caloric intake when consumed in excess.
Step 5
Lift weights or do any type of resistance training at least twice per week. Muscle burns more calories than fatty tissue, so increased muscle mass will help to naturally burn away your abdominal fat. Each workout should take between 30 and 60 minutes, and you should have at least a day of rest between each workout. Full-body exercise regimens are ideal, such as bench press, deadlifts, squats, shoulder press, crunches and rows.
Tips and Warnings
- Increase your workout intensity to burn more calories in a shorter period of time. Eliminate stressors in your life that you have direct control over.
- Never focus exclusively on exercising your abdominal area when trying to burn fat. You must take a full-body approach to solve the problem by exercising the entire body.
Things You'll Need
- Healthy foods
- Running shoes
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