Stress and Belly Fat

How often do we say, it’s okay to be the way I am and yet desire a well-toned body, a flat belly, and so on? Many of us have remarked that I work out so much, barely eat, and still gain belly fat.

Ever wondered what could be the reasons behind belly fat? Well, the reasons could be many, however, did you know that even stress can be a reason?

Prolonged stress can affect your mental and physical health. It can even lead to a little extra weight around the middle, and extra abdominal fat isn’t good for you.

Stress can lead to high blood pressure, increased respiratory rate, and even stomach cramps. Mental health disorders like anxiety and depression can contribute to belly fat by directly impacting stress levels.

What is a Stress Belly?

Stress belly isn’t a medical diagnosis. It’s a way to describe how stress and stress hormones can affect your belly.

Cause of a Stress Belly

Let’s look at a couple of ways your body responds to stress and how these responses can lead to stress belly.

The fight or flight response

Cortisol along with other hormones such as adrenaline are a part of the body’s flight or fight response and when faced with a crisis this stress response slows down unnecessary body functions for the body to cope with the required situation. However, prolonged stress can keep the stress hormones elevated, along with the blood pressure and sugar levels which isn’t good for the body.

A review study of 2018 studies shows that higher long-term cortisol levels are strongly related to abdominal obesity. However, not all people with obesity have high cortisol levels. Researchers suggest genetics may play a role in glucocorticoid sensitivity.

Short-term stress can cause belly issues such as vomiting and diarrhea. Irritable bowel syndrome (IBS)

Types of Belly Fat

Subcutaneous Fat and Visceral fat

The subcutaneous fat is found just below the skin, it isn’t very healthy but is no more harmful than fat anywhere else. ?Subcutaneous fat is soft, and it’s the fat you see “jiggling” on your belly. In general, women have greater amounts of subcutaneous fat than men.

Visceral Belly Fat: is the fat that surrounds internal organs like your kidneys, liver, and pancreas, so it’s much deeper in your abdomen than subcutaneous fat. This is commonly referred to as “harmful” belly fat.

How does belly fat harm your health?

Studies show that excess body fat accumulation is a major factor in the development of insulin resistance, blood vessel dysfunction, fatty liver, atherosclerosis (plaque build-up in the arteries), high blood pressure, and metabolic syndrome

Research also suggests that people who have more visceral fat are at a greater risk of several health conditions, such as type 2 diabetes, metabolic disease, fatty liver, and elevated heart disease risk factors like high blood fat and blood pressure levels.

Some unhealthy habits induced by stress

Emotional eating: Increased levels of cortisol can not only make you crave unhealthy food, but excess nervous energy can often cause you to eat more than you normally would.

Eating "accessible" or fast food: When we are stressed, and not planning, we tend to eat the first thing we see and/or what is readily available and accessible, which is not always the healthiest option.

Exercising less: With all the demands on your schedule, exercising may be one of the last things on your to-do list. If so, you're not alone. A long commute and hours spent sitting behind a desk can leave little opportunity for physical activity.

Skipping meals: When you are juggling a dozen things at once, eating a healthy meal can drop down the list of priorities. You might find yourself skipping breakfast because you're running late or not eating lunch. After all, there's just too much on your to-do list.

Skipping meals: When you are juggling a dozen things at once, eating a healthy meal can drop down the list of priorities. You might find yourself skipping breakfast because you're running late or not eating lunch. After all, there's just too much on your to-do list.

How to Break the Cycle of Stress and Weight Gain

When you're stressed out, healthy behaviors likely eating properly and exercising regularly can easily fall by the wayside Here are a few strategies that can help you break the cycle of stress and weight gain:

Make exercise a priority.

Exercising is a critical component of stress reduction and weight management. It can help you address both issues simultaneously, so it's essential for warding off stress-related weight gain.

Eat healthier comfort foods.

You don't need carbs or fats to make you feel better.

Practice mindful eating.

Focusing on what you're eating—without distractions—may help lower stress, promote weight loss, and prevent weight gain. One study found that overweight women who had mindfulness-based stress and nutrition training were better able to avoid emotional eating, and had lower stress levels, which led to less belly fat over time.

Keep a food journal.

Paying attention to your eating habits can help you gain control over your food consumption. Track your food intake or write everything in a food diary, being more mindful of what you put in your mouth could improve your eating habits.

Drink more water.

It's easy to confuse thirst for hunger. But confusing these two cravings can lead you to eat more calories than your body needs, prompting weight gain.

Incorporate stress-relief strategies into your daily life.

Whether you enjoy yoga or find solace in reading a good book, try adding simple stress relievers like taking a deep breath, listening to music, or going on a walk into your daily routine. Doing so can reduce your cortisol levels, helping you manage your weight.

Conclusion:

If your stress and/or stress-related weight gain is causing you distress or making it unmanageable to fulfill daily responsibilities, it may be time to seek professional health. Certain Psychotherapies can help teach coping skills to overcome such issues. And as always you can reach out to us to help us help you Transform Happily!