Even if you're not overweight, stress can cause you to gain abdominal fat and heighten your risk of serious health problems. Abdominal fat -- which includes subcutaneous and visceral, or intra-abdominal fat -- has been linked to diabetes, heart disease and stroke. Stress causes a series of reactions in your body that increase belly fat. While it's impossible to avoid stress entirely, reducing it can help to trim your waist line.
Cortisol and Stress
Short-term stress isn't cause for concern when belly fat starts to creep up on you. On the other hand, long-term or chronic stress increases levels of cortisol, which is the second-most abundant hormone in your body. Cortisol boosts glucose levels in your blood, which comes in handy during a fight or flight response in periods of short-term stress. But chronically high levels of cortisol and blood glucose leads to excess production of insulin, a hormone that promotes fat storage -- especially in the abdominal area.
Stress and Cravings
Excess cortisol levels also trigger cravings. Unfortunately, rather than get cravings for slimming foods such as vegetables, fruits and lean protein, you will crave sugary foods and foods made from white flour. These refined carbohydrates also cause insulin levels to spike, which adds to your belly fat woes.
Coping with Stress
Reducing stress to cut belly fat can be challenging, because stress tends to increase the bad habits that make the condition worse, such as overloading on sugary foods. High levels of stress and cortisol also increase fatigue, which can deter you from exercising. A good rule of thumb is to tackle the direct causes of stress head on, whether they include bad finances, bad relationships or academic pressure. A professional, such as a debt or relationship counselor or tutor, can help. Also practice stress-reduction strategies such as yoga, tai chi or meditation for at least 15 to 30 minutes daily.
Importance of Exercise
Regular physical activity plays a few different roles in controlling stress and abdominal fat gain. It's essential for using up excess calories and burning off overall body fat. Exercise also increases relaxation, which in turn helps to regulate cortisol and insulin levels. In addition, both aerobic and strength-training exercises enable your body to use insulin more efficiently and lower blood glucose levels. Try to exercise for at least 30 minutes most days of the week. However, if you haven't been active for a while, consult your physician before starting an exercise program.
Member Comments