Belly fat is a major issue for many individuals who suffer from excess weight, and even those with an ideal weight desire a more attractive stomach but face various challenges. Belly fat burdens most of us because it's hard to get rid of, and it's often a primary reason for wanting to follow diets and shift to a healthier lifestyle. You might feel like you're doing everything possible to eat healthily and exercise, yet belly fat doesn't budge. However, you'll be surprised to learn that there is a simple key method that can help manage visceral fat (belly fat). Pippa Campbell, a nutritionist in Jersey, indicates that learning to manage stress is vital in eliminating stubborn belly fat. She often looks for two important factors in her clients with belly fat: cortisol and insulin.
Cortisol is known as the primary "stress hormone," even though it has several important roles throughout the body. During stressful times, cortisol is released, and while small spikes are natural, chronically elevated cortisol levels can become problematic. Studies have shown that it promotes overeating and increases appetite, particularly for sugary and calorie-dense "comfort foods." This can lead to weight gain as well as anxiety, headaches, sleep problems, and more. Pippa states: "Cortisol's response was designed for fight or flight. At that moment, we needed sugar to reach the brain and muscles so we could think smartly and run fast. So, we crave carbohydrates for that sugar, and much of it can be stored as fat."
Elevated cortisol is also linked to insulin resistance, another vital hormone, which rises in response to stress or eating and tells cells to absorb sugar for energy. Pippa explains: "Insulin resistance occurs when cells don't respond to insulin, so sugar isn't pushed into the cells and is instead stored as fat, primarily as belly fat." Other side effects of insulin resistance include hunger and cravings for carbohydrates, exacerbating the problem. Belly fat can be targeted "by addressing root causes such as stress management and reducing carbohydrates." Pippa specifically recommends reducing foods high on the glycemic index (GI) because they cause blood sugar spikes.
Managing stress takes time and effort. But if this is the only thing missing when trying to get rid of belly fat, it's worth trying. Generally, if you want to lose belly fat, you need to look at fat loss from the whole body; thus, you can try these tips for losing weight and belly fat alongside attempts to manage stress:
**Sleep**
Getting enough sleep falls under stress management by helping to control cortisol levels. Rest also aids in shedding body fat by limiting cravings, keeping your appetite in check, and giving you the energy to move more. A study from Columbia University found that when people are deprived of sleep, they consume about 300 calories more per day than when they get sufficient rest. This is believed to stem from the fact that lack of sleep stimulates the production of the hunger hormone, ghrelin, while also lowering levels of leptin, the hormone that makes you feel full.
**Reduce Sugar Intake**
Zana Morris, author of "The High Fat Diet: How to Lose 10lb in 14 Days," states that belly fat is largely linked to sugar. She adds: "Sugar causes insulin to be released, which in turn encourages the body to store fat, especially around the waist." The body produces insulin to transport sugar into our cells. However, overeating is associated with weight gain due to the types of foods that stimulate its production. Morris clarifies that this means cutting out sugars to lose that stubborn reserve fat.
**Exercise**
In addition to focusing on a balanced diet and consuming the right carbohydrates, exercise is key in reducing body fat. Nutritionist Helen Bond says: "A calorie-controlled diet, along with exercising, is the best way to reduce body fat. For increased fat burn, a combination of aerobic exercises (running, cycling, swimming) and strength training (like weight lifting or body-weight exercises to build muscle) is much more effective." She elaborates: "The goal each week is to engage in at least 150 minutes of moderate-intensity aerobic exercise and do strength training at least twice."
**Snacking**
While many dieters try to avoid snacking, Helen states it can be key to getting more nutrients into our diet, which can in turn improve health, as long as you choose snacks wisely, and it’s best to avoid highly processed or refined snacks.
**Fiber**
Fiber is a nutrient that adults often do not get enough of. The National Health Service states that fiber can aid digestion and prevent constipation, which can cause bloating, while also reducing the risks of diseases like bowel cancer and stroke. Research has shown that fiber can promote weight loss, and the Health Service states: "Choosing high-fiber foods helps us feel full as well."
