How Stress Causes Belly Fat, and 4 Ways to Control It
Is there anything more frustrating than stubborn belly fat? We’ve all been there: You’re eating right, working out, fasting, crunching, doing everything in your power to burn the fat in the one place you want it gone from most — your belly! — but it just won’t go away.
There are a number of factors that contribute to stubborn belly fat. But there’s one that flies under the radar that you’re likely overlooking.
Stress.
Cortisol is a hormone that’s often called “the stress hormone” because it’s produced by your adrenal glands when you are under stress. The release of cortisol triggers your body’s fight-or-flight responses, causing your body to pause its normal functions to focus on producing more energy to help you combat what it perceives to be a threatening situation.
Cortisol is an important hormone, and we do need some. It helps us wake up in the morning and be alert. However, excess cortisol can result in weight gain or difficulty burning fat because it deregulates your metabolism. The negative effects of this are compounded by stress-induced factors like increased appetite and emotional or impulsive eating. So the key is to find the sweet spot in cortisol levels — not too much, not too little.
Here are a few tips to help you control your cortisol, instead of letting it control you.
Strength Training
A recent study shows that strength training can significantly reduce stress and anxiety in adults. One of the main reasons for this is because regular exercise gives all that energy produced by your elevated cortisol levels something to do.
Physical activity can trigger the production of your brain's feel-good neurotransmitters (endorphins). You may have heard this described as a “runner’s high,” but strength training can produce the same feeling, alleviating the contributing factors of stress and anxiety.
There is also a meditative component to strength training. By focusing on individual tasks and movements, it’s difficult for the mind to occupy itself with the stressors and irritations that either lay ahead or that you’ve experienced that day.
Throw in the increased confidence that comes with regular strength training in the form of a slimmer, more toned body, and it’s easy to see how incorporating strength training into your routine can alleviate stress and anxiety.
Focus on Whole Foods
Whole foods are foods that either come from the ground or have a mother. Meat, vegetables, fish, fruits, and plant-based proteins are all whole foods. Focusing on whole food nutrition eliminates processed foods including those with gluten, dairy, and added sugars — things that cause inflammation and zap you of all your energy — from your diet.
You’ve heard the term “sugar rush.” That’s because sugar gives your body quick energy to burn off. When you’re stressed, you’re compelled to reach for a sugary snack first because your body is craving that quick energy. This sugar is often stored as fat, mostly belly fat, which, as we know, can be notoriously difficult to shed. This creates a vicious cycle that starts with stress, moves to sugar cravings and weight gain, and perpetuates itself in the form of more stress and weight gain.
If you start with a diet anchored in whole foods and lean into that during stressful times, you can break that cycle, giving your body the fuel it truly needs rather than what your excess cortisol makes you think it needs.
Avoid Alcohol
Mindful eating is important, but it’s really about mindful consumption.
This goes for alcohol as well.
In addition to negatively impacting your sleep, metabolism, and other critical bodily functions, alcohol consumption increases cortisol levels, which brings on all the negative effects of heightened cortisol. Pair this with the fact that it’s easy to reach for a drink as a mechanism to cope with stress, and the effects can quickly be compounded.
We like a margarita every now and then, too. But as with anything, it’s best in moderation, and definitely not as a way to cope during stressful times.
Get More (and Better) Sleep
A lack of sleep can make your body feel like it’s in distress, triggering cortisol production. Getting the recommended seven to nine hours of sleep each night can help lower cortisol levels, strengthen your immune system, allow your body to recover post-workout, and even reduce anxiety.
There are a number of simple steps you can take to get more (and higher quality) sleep, including reducing alcohol consumption, eating whole foods, and sticking to a routine.
When trying to burn fat, lose weight, get healthy, or reduce stress, there are rarely short-term quick fixes. That’s why crash diets and drastic measures rarely work. They’re simply unsustainable.
At the FASTer Way, we have created a program comprised of science-backed strategies that, when paired together, make up a healthy, sustainable lifestyle. If you’re stressed, or you’ve had trouble shedding stubborn belly fat, or if you just want to live with more energy and confidence, join us for our next 6-week round. We’ve helped over 250,000 people burn fat, prevent disease, and fulfill their purpose with energy.