Most people know that stress leads to cortisol belly fat. According to Prevention in "Flatten Your Belly," stress increases the production of the hormone cortisol, which affects the amount of fat people gain around their stomachs. The more stress people have, the more likely they are to gain weight in the stomach area.
Reduce Stress to Lower Cortisol Levels and Lose Belly Fat
People who restrict their calories make it harder for themselves to lose weight and keep it off. According to an April 8, 2010 article "Low-Cal Diets May Make You Gain Weight" at Health.com, research suggests that cutting calories increases production of cortisol. Restricting calories causes stress to the body, which in turn increases cortisol production. The study of 121 women also confirms that even those who do not diet and only count calories will see an increase in cortisol levels.
Since restricting calories or burning more calories consumed each day promotes weight loss, dieters who count calories should balance the stress of losing weight with activities that promote emotional well being. According to Karen Bruno in the WebMD article "Stress and Depression," Constant stress "leads to elevated hormones such as cortisol... and reduced serotonin and other neurotransmitters in the brain, including dopamine, which has been linked to depression." One way dieters may reduce stress and elevated cortisol levels is to increase serotonin levels.
Natural ways to increase serotonin levels and reduce stress are getting a few minutes of direct sunlight each day and getting at least 15 to 20 minutes of exercise each day. According a Livestrong article "Natural Ways to Raise Serotonin Levels," serotonin levels can also be increased by taking supplements like fish oil and 5-HTP or 5-hydroxy-tryptophan.
Eat Monounsaturated Fats and Exercise to Lose Cortisol Belly Fat
Prevention's Flat Belly Diet suggests that eating monounsaturated fats like olive oil, avocados and nuts help people get rid of belly fat. By following the Mediterranean Diet, which is high in monounsaturated fats, people will not only extend their life, they will also lose stubborn belly fat. According to Prevention's Flat Belly Diet, research from a number of long-term studies reveals that people who follow a Mediterranean diet have lower body weight and live longer lives.
According to Prevention, there are two types of stomach fat: subcutaneous and visceral. Subcutaneous fat is the fat that lies just under the skin. Visceral fat resides deep in the abdomen surrounding the organs. Christine A. Maglione-Garves and Len Kravitz, Ph.D et al in " Cortisol Connection: Tips on Managing Stress and Weigh t," state that visceral fat has four times the cortisol receptors than subcutaneous fat.
Fortunately, according to Maglion-Graves and Kravitz et al, people can manage cortisol belly fat by exercising to reduce stomach fat and dealing with stress. Many types of aerobic and anaerobic exercises have shown to be effective ways to reduce stress and help people lose weight, especially from the stomach area. Exercise programs like yoga and Tai Chi are also recommended for stress reduction and weight loss.
Lose Cortisol Belly Fat
As more and more research reveals the correlation between cortisol and weight gain, it is apparent that besides using diet to control weight, people must also work on ways to reduce stress to lose stomach fat.
References:
Health.com. "Low-Cal Diets May Make You Gain Weight." (accessed May 30, 2010).
Bruno, Karen. "Stress and Depression." WebMD. (accessed May 30, 2010).
Prevention. " Flatten Your Belly." (accessed May 30, 2010).
LiveStrong. "Natural Ways to Raise Serotonin Levels." (accessed May 30, 2010).
Cathy Herold - Cathy Herold lives in southern California. She has a BA in English and minor in African American Studies from UCLA and a master's degree ...
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