Dieting, or limiting the amount of food you eat, may seems like a surefire method for losing weight and body fat. A common area to target for fat loss is the abdomen. For some, this method does not bring about the desired results, which may be confusing. Why would eating fewer calories not help reduce excess body fat in the abdomen? Contributing factors cause the dilemma.
Metabolism and Body Shape
Metabolism is the rate at which your body burns calories. Bodily functions such as digestion, respiration, circulation, elimination and muscle contraction all run on the energy that calories provide. With increased physical activity, you burn even more calories. When the amount of calories you eat is less than the amount of calories you burn, you reduce excess weight and fat. When the amount of calories you burn is less than the amount eaten, you gain weight. When the amounts are even, you maintain your current weight. When you gain excess weight and fat, it tends to accumulate in specific places based on your body shape. An apple shape stores excess weight and fat in the waist and abdomen areas.
Eating Habits
Over time, dieting decreases metabolism. A diet that started out successful can soon fail. Your body will adjust when you eat fewer calories by burning fewer calories, and weight loss will slow or stop. When your metabolic rate decreases, eating fewer calories may result in weight gain. Skipping meals, especially breakfast, decreases energy and metabolism levels. In addition, skipping meals affects insulin responses, which can also cause weight and fat gains. Increasing metabolism through physical activity and increased muscle mass will help reduce body fat. Eating smaller, frequent meals will also increase metabolism.
Menopause
The combination of aging and menopause affects stored body fat. Decreased estrogen levels, reduced muscle mass and slower metabolic rates all lead to an accumulation of excess body fat in the waist and abdomen. When combined with decreases in physical activity, weight control becomes more difficult, even with low-calorie diets. Improving your eating habits and getting plenty of exercise can help reduce excess weight and fat.
Stress
High levels of stress can cause your body to produce too much of the hormone cortisol. When stress negatively affects your body, it may react by triggering the release of cortisol. This hormone may increase production of body fat and relocate existing body fat to inactive areas such as the abdomen. Cortisol may increase appetite and cause weight gain. Methods to prevent this include diet, exercise and stress management.
References
- University of New Mexico; Controversies in Metabolism; Paige Kinucan, et al.
- MayoClinic.com: Metabolic Syndrome: Apple and Pear Body Shapes
- MayoClinic.com; Weight Loss: Question: Why Does Eating a Healthy Breakfast Help Control Weight?; Katherine Zaratsky
- MayoClinic.com: Women's Health: Belly Fat in Women: Taking and Keeping It Off
- University of New Mexico; Cortisol Connection: Tips on Managing Stress and Weight; Christine Maglione, et al.
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