Stomach fat caused by stress might not respond to dieting and exercise efforts. The human endocrine system, the regulator of all hormones, might play an active part in your belly fat. The stress hormone cortisol is directly linked to abdominal fat storage. Activation of this chemical can add more fat to your abdomen, which might lead to chronic diseases such as diabetes. Learn how to calm your nervous system and fight back at those stress hormones.
Step 1
Start an exercise program -- preferably something you enjoy. Don't add stress by trying to get to a gym or doing aerobic workouts that you hate. Take a brisk walk with your dog or children, or go swimming. Make sure you exercise for at least 30 minutes a day.
Step 2
Practice good sleep habits. Poor sleeping habits, such as keeping the TV on or eating right before bed, can impair the rest your body gets during the night. Poor sleep can lead to increased cortisol, or stress, hormone levels and retention of belly fat.
Step 3
Eat five or six small, healthy meals a day. Keep your blood sugar levels steady so your body does not have to produce excessive insulin, a hormone that impacts your fat storage and removal. Do not skip meals -- this will lead to increased fat storage as your body thinks it is being starved.
Step 4
Start a strength-training regimen at least twice a week. Strength-training exercises, such as pushups, crunches and dumbbell curls, can help loosen and remove stubborn visceral fat, or the belly fat surrounding your organs.
Step 5
Begin daily yoga, meditation or deep breathing exercises. Relaxation helps your body decrease cortisol levels, and will help temper your response to anxiety during each day.
Step 6
Stop controllable adrenal triggers. These triggers, including caffeine, smoking and alcohol, stimulate the adrenal glands, producing more cortisol.
Step 7
Think positive thoughts about yourself, especially your body. Constantly bombarding yourself with negative thoughts unconsciously increases your stress levels.
Tips and Warnings
- Take five slow, deep breaths through your nose before you enter a stressful situation.
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