How Long Does It Take To Work Off Stress Belly
There are many factors that affect how quickly one can burn belly fat. Among these factors are age, gender, genetics, and daily activity. As such, the amount of time taken to burn belly fat differs from person to person.
All in all, it is recommended that while working to get rid of belly fat, aim to lose one to two pounds of fat a week, as this is the more sustainable approach, rather than losing so much within a short amount of time.
The Fight Or Flight Response
Cortisol is a crucial hormone produced in the adrenal glands. It helps control blood sugar and metabolism, among other things.
Along with other hormones such as adrenaline, cortisol is part of your bodys fight or flight response.
When faced with a crisis, this stress response slows unnecessary body functions so you can focus. Once the threat passes, everything goes back to normal.
Thats a good thing.
However, prolonged stress can keep stress hormones levels elevated, along with your blood pressure and blood sugars, and thats not good.
Youre Losing Your Hair
If your increased abdominal weight gain is coinciding with an accelerated rate of hair loss, your hormones might be to blame. Specifically, thyroid hormones help to regulate your body weight as well as your hair growth so an underactive thyroid could be the culprit of hormonal belly if youre experiencing issues with both simultaneously.
Because the relationship between metabolism, thyroid hormones, and weight is complex, the exact mechanism by which thyroid hormones cause weight changes isnt entirely understood. The most simple explanation is that when your thyroid isnt producing enough hormones, your metabolic rate slows down, reducing the number of calories your body burns on a daily basis, and often contributing to weight gain, particularly around your midsection.
However, it isnt thyroid hormones alone that play a role in how much energy your body uses. Thyroid hormones work synergistically with a number of other hormones, proteins, receptors, and chemical messengers in the body making it a layered process with other downstream effects on inadequate thyroid levels such as fatigue, hair loss, constipation, and low libido.
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How Excess Cortisol Gives You Excess Belly Fat
Firstly, cortisol can release fat from storage and send it to your belly, which in itself may also increase the production of this hormone. Secondly, high blood glucose teamed with the insulin suppression that is caused by excess cortisol can starve cells of energy. The body responds by sending hunger signals to the brain, which may lead to overeating. In this case, any unused glucose will get stored as fat in the body. Thirdly, cortisol may affect appetite and cravings as demonstrated in a study published in the journal,Psychoneuroendocrinology that showed an association between raised cortisol levels and higher calorie intake in women.
The Link To Belly Fat And Diabetes
When stress levels remain high for long periods of time, cortisol also stays too high for too long. And thats where the problem starts.
- With all that extra glucose floating around, blood sugar levels slowly creep up
- Our body is producing insulin, but its not working we become insulin-resistant and our cells are starving for sugar even though theres plenty available
- The unused triglycerides go back into storage, but this time they get stored in visceral fat cells, which are located deep within the abdomen
- That extra belly fat we begin to carry makes us more insulin resistant
- The more insulin resistant we become, the more we tend to crave sugar and carbs which drives blood sugar levels up more
- Those extra calories from sugar and carbs are stored as fat. You guessed, it in the abdomen
- And heres the kicker. Visceral fat has more cortisol receptors than fat thats located just under the skin
So as long as theres stress, the cycle continues
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How To Repair A Leaky Gut
Collagen, which is naturally high in the amino acids glycine and proline, serves to restore and repair a damaged intestinal lining, beginning the process of halting the passage of unwanted digestive matter into the bloodstream.
Glutamine, the most abundant amino acid in the body, also plays a major role in the gut. This amino acid is responsible for regulating the expression of proteins that control the function of tight junctionsthe space between cells ideally through which only nutrients and water should pass .
It also helps modulate the inflammatory response, but glutamine stores can be depleted during times of metabolic stresslike trauma or inflammatory bowel conditions.
This is why replacing depleted glutamine during times of digestive distress plays a significant role in rebuilding the intestinal lining.
Cut Back On Highly Processed Sugary Or Fatty Foods
Stress increases the likelihood of eating high-calorie processed foods. You crave such foods is because they trigger the release of serotonin hormone, which is a pleasure-inducing substance, so you seemingly counter the negative effects of stress
The problem with serotonin is that it lasts for only a short time. You may get a surge in mood but after sometime your blood sugar will drop and you will feel hungry and tired.
When such feelings set in, you may result to eating those foods again and thus create a vicious cycle.
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Best Foods For Reducing Adrenal Stomach Fat
If youre looking to reduce adrenal stomach fat, youll want to make sure your diet includes plenty of protein and healthy fats as well as foods that are high in:
Best Food Sources For Vitamin B
If youre looking to increase your intake of Vitamin B, youll want to make sure your refrigerator and pantry are stocked with:
- Leafy greens, including: spinach, collard greens, turnip greens, and romaine lettuce
- Liver and other organ meats
- Shellfish, including: clams, mussels, and oysters
- Legumes, including: black beans, chickpeas, kidney beans, pinto beans, lentils, green peas, edamame, and soy nuts
Best Food Sources For Vitamin C
Vitamins C comes from fruits and vegetables. Good sources for Vitamin C include:
- Citrus: oranges, lemons, grapefruit
- Greens: kale, turnip greens, swiss chard, spinach
Best Food Sources for Vitamin D
We get the majority of our Vitamin D from exposure to sunlight.
Vitamin D isnt found naturally in many foods. However, many foods are fortified with vitamin D to provide us with essential nutrients.
Vitamin D can be found naturally in:
Foods often fortified with vitamin D include:
- Orange juice
What Is A Stress Belly And How Do I Get Rid Of It
Carrie Gabriel, MS, RDN, discusses what stress belly is. Included: its causes, signs, and proactive ways to get rid of it.
It goes without saying that how you nourish your body is immensely important to your overall health. But sometimes, stress poses more harm to your physical and mental well-being than youd imagine, especially when it compounds over time.
As a result, you may eventually experience a phenomenon called stress belly. Heres a closer look at what it entails.
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How To Tell If Belly Fat Is From Stress
While the accumulation of belly fat may be multifactorial, like genetics, a poor diet, or a lack of exercise, there are some signs that indicate that what you could be dealing with is stress causing belly fat. These signs include:
- Feeling overwhelmed by nearly everything.
- Feeling extremely hungry right after working out.
- Having an increased appetite throughout the day, with the need to snack every now and then.
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What Causes Stress Belly
Excess fat around the midsection can be attributed to a variety of factors. Genetics, aging, and eating habits can all play a part, but this fat can often be attributed to a cortisol imbalance.
Cortisol is a stress hormone that helps control blood sugar and metabolism. Further, it helps us get motivated and focused. Cortisol is usually elevated in the morning, when many of us need to perform at our best. In addition, exercise and periods of acute stress also help release cortisol and regulate energy.
Perhaps more notably, cortisol is also part of our bodys fight or flight response. The sympathetic nervous system activates in times of crisis, with the adrenal cortex then releasing cortisol. The body also gets a surge of glucose, which is meant to give our muscles an immediate supply of energy. At this point, insulin is also released to prevent the surge of glucose from being stored as fat.
In an ideal world, our stressors would be short-lived and our hormones would soon balance out. But in reality, many of our stressors stay persistent, leaving cortisol levels consistently high and stress belly fat in its wake.
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Eat Sufficient Clean Protein
Undereating protein and overeating carbs can lead to weight gain. Make sure your protein is anti-inflammatory, i.e., lentils and other legumes, if you tolerate them cold-water, low-mercury, wild-caught seafood like salmon, cod, and steelhead trout and pastured and wild meats, if you eat them, like elk, bison, and grass-fed beef.
How Many Types Of Belly Fat Are There
There are two types of belly fat:
- Subcutaneous fat this one lies just under the skin, and it produces healthy hormones such as leptin.
- Visceral fat/intra-abdominal fat This type of belly fat is found deeper, around internal organs such as the liver, intestines, and also underneath the abdominal wall. Visceral fat contains more cytokines than subcutaneous fat . Cytokines may increase the risk for chronic health problems in an individual. Furthermore, too much visceral fat may increase a persons risk to asthma, cancer, dementia, cardiovascular diseases, and colorectal cancer as well .
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Eat More Fruits And Vegetables
Fruits and vegetables are full of vital nutrients and vitamins. Not just that, they contain fewer calories but supply high fibre content.
You might be thinking that the sugar content is high in fruits. While that is true, they contain much less sugar than fruit juices. Hence, fruits are ideal for packing some sugar without crossing the healthy limit.
An excellent way to start is to fill half your plate with colourful vegetables and fruits. Further, you can eat vegetables instead of pasta or potatoes.
How Is It Created
Hormonal belly fat is created from hormonal fluctuations in the body. It is commonly associated with the creation of visceral fat which surrounds the internal organs like the pancreas and liver.
This type of fat is a cause of concern because it increases ones probability of metabolic syndrome and acquiring chronic diseases such as diabetes, high blood sugar and high blood sugar let alone obesity.
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What Is Nutrition Response Testing
Nutrition Response Testing is based on a proven theory that your body knows whats wrong with it.
The goal of Nutrition Response Testing is not just to treat whatever it is thats ailing you, adrenal fatigue belly fat in this case. Instead, the goal is to discover the root of the problem and develop a personalized and targeted plan to keep the issue from returning.
Eat Properly To Help Your Digestion
It’s very easy to spend our working lives eating on the move or at our desks, gulping down food between meetings and then crashing out in front of the TV with a takeaway in the evenings.
But eating this way can play havoc with our digestive system.
Follow some basic rules to prevent problems:
- Do not rush your food. Take the time to eat slowly. Try putting your fork down between bites and chew each mouthful well.
- Do not overeat. Reduce the size of your portions at mealtimes, or try eating 4 to 5 small meals instead of 3 large ones.
- Eat regularly and try not to skip meals.
- Avoid eating a big meal just before you go to bed. Eat your last meal at least 2 to 3 hours before lying down.
- Make sure you have plenty of water to drink.
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The Role Of Cortisol In The Body
Stress can significantly impact your ability to maintain a healthy weight. It can also prevent you from losing weight. Whether it’s the result of high levels of the stress hormone cortisol, unhealthy stress-induced behaviors, or a combination of the two, the link between stress and weight gain is glaring.
Cortisol And The Stress Response
One of the hormones that are involved in the stress, or fight-or-flight response, is cortisol. Produced by the adrenal glands, its an important hormone that helps keep us awake, alert, and it regulates many functions in the body, including how and when to use carbs, protein, and fat to survive.
When were under stress, it works to free up extra glucose in our body and minimize the action of insulin, the hormone that gets glucose from our blood and into our cells. Cortisol also pulls triglycerides out of the liver in case the body needs some extra fat for fuel. It makes sure everything is in place, and our body is set to run from the stressor.
Except, for most of us, theres little if any, running, and lots of sitting and worrying.
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Signs Of Stress Belly
Lets take a quick dive into some science. Our health coaches explained how stress can lead to weight gain due to increased appetite, insulin resistance, and inflammation. But more specifically, studies show that high levels of the body’s main stress hormone-cortisol-is linked to abdominal fat distribution.
While stubborn excess belly fat is just one visible indicator, here are some signs that it may be caused by stress:
- You feel constantly stressed or overwhelmed.
- You cant stop snacking or thinking about food .
- Your intense workouts are followed by extreme hunger.
Insulin Resistance And Abdominal Fat
Sustained increases in cortisol, such as is seen in Cushing syndrome or people taking glucocorticoid medications, can result in insulin resistance. Other causes of insulin resistance include genetics, obesity, and lack of physical activity.
In insulin resistance, the brain and some of the bodys cells fail to react to the presence of insulin in the bloodstream and take in glucose produced by food digestion. The glucose continues to circulate in the bloodstream.
After a period of time, the overworked pancreas begins to tire and may lose its ability to produce enough insulin, leading to type 2 diabetes. Insulin resistance is, in fact, sometimes called pre-diabetes.
The fat cells in your abdomen are particularly sensitive to high insulin and are very effective at storing energyfar more so that fat cells youd find in other areas such as the lower body .
Metabolic syndrome is diagnosed once insulin resistance results in abdominal obesity, low HDL cholesterol levels, high blood pressure, and high fasting glucose levels.
Metabolic syndrome puts you at far greater risk of heart disease and stroke. People with metabolic syndrome may progress to type 2 diabetes.
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Eat Protein In Every Meal
Protein plays an important role in weight loss.
High consumption of protein promotes the release of the satiety hormone, which controls appetite and makes you full for longer.
Protein is also essential for muscle growth and metabolic activity. In addition to helping build muscles, protein promotes the retention of muscle mass when you are trying to lose weight.
Research has shown that people following a protein-rich diet tend to have less belly fat than people who eat a low-protein diet.
Here are the best protein sources according to nutrition experts.
How To Prevent Stress Belly
Prevention is always better than cure, right? There are a few things that you could do to ensure that you do not develop a stress belly in the first place. These include:
- Reducing stress
- Finding ways to cope with stress in a healthy manner
- Avoiding smoking
- Avoiding alcohol or drinking in moderation
- Maintaining a healthy weight
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Stick To Your Workout Schedule
Bad news first: Theres no such thing as spot reduction, so you cant lose weight only from your belly.
The good news is that you can build muscle and reduce overall fat including stress belly by maintaining a consistent, full-body workout routine.
So, what are the best exercises for burning fat?
The one youll do consistently, but research suggests that a combo of strength training and high-intensity interval training is one of your best options.
Limit Fructose And Glucose
Fructose is the most metabolically hurtful sugar. It goes straight to your liver, where it makes fat and triggers insulin and leptin resistance. Fructose doesnt tell your brain that youre satisfied, so you still feel hungry and keep eating. The net result is inflammation, a stressed-out liver, and more visceral fat.
The main culprit for most Americans is excessive amounts of high fructose corn syrupthe Department of Agriculture estimates that Americans consumed an average of about 27 pounds of high-fructose corn syrup in 2014but I found that I probably have a problem with even higher-fructose fruit such as bananas, dates, and dried apricots.
The main takeaway is that in contrast to glucose, fructose doesnt trigger insulin secretion or leptin production. These two hormones dampen appetite by telling your body youre full and to put the fork down. Limit your fruits to lemons, limes, avocados, and olives. Dial down the fructose to lose belly fat.
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