There are many things that you can do in order to lose weight or get rid of your stress belly. Here are some suggestions to help you keep fit and lower the risk of developing abdominal obesity.
- Many people struggle with belly fat. This has been linked to serious health problems.
- An increase in waistline size is linked to a greater risk of diabetes, heart disease, and even cancer.
- This article examines some factors that contribute to stress belly. It also explains what you can do.
Everyone experiences stress at some point in their lives. However, prolonged stress can cause a host of health and mental problems. Stress can cause unwanted weight gain, especially in the middle. Excess abdominal fat can lead to obesity in otherwise healthy women, according to research. The term “stress belly” refers to the way stress hormones and stress affect your stomach. It is associated with serious health issues such as increased risk for heart disease and type 2 diabetes, and abdominal fat. You can take steps to eliminate stress belly and increase your weight loss.
What is a Stress Belly?
The term “stress belly” is not used to diagnose a condition. Instead, it describes how stress hormones and weight can impact your body, particularly your belly. Cortisol, which is the main stress hormone, has been shown to be associated with abdominal obesity. This hormone, which is produced by the adrenal gland, helps regulate blood sugar and metabolism. Cortisol and other hormones such as adrenaline are part of our body’s “fight or flight” response to a crisis. When you are dealing with a stressful situation, your cortisol levels will rise. This gives you an extra boost of energy. Everything returns to normal once stress is removed.
Elevated cortisol levels can lead to weight gain and abdominal obesity
A constant, high level of stress can lead to many health problems, such as increased blood sugar and blood pressure. Increased cortisol levels due to chronic stress have been linked with obesity and weight gain.
According to a study published by Psychosomatic medicine, individuals with higher levels cortisol found to have larger waists and higher body mass (BMI) than those with lower levels. In a similar vein, a 2018 review showed that having abdominal obesity was strongly tied to higher long-term cortisol concentrations.
It is possible to note that not all obesity sufferers have high levels cortisol. This could be because genetics can play a part in glucocorticoid sensitivity.
How to manage stress and lose it
There are many factors that influence the amount of fat your body stores, such as age and genetics. You can lose belly fat and still lose weight by doing many things. Here are some helpful tips:
- A balanced diet is important. Eat lots of fruits and vegetables. A healthy diet can help you reach or maintain weight. Research has shown that eating foods high-in B vitamins can reduce stress. You might consider including a lot more dark, green, leafy veggies, bananas, and other fruits to your daily diet.
- Reduce total calories. Avoid foods high in calories but low in nutrition. Avoid added fructose, hydrogenated vegetable oil and other processed foods. You should also avoid alcohol and drink it in moderation if you do drink. This is because alcohol can be very high in calories.
- Active lifestyle: Being sedentary increases your risk of developing serious health problems such as obesity. Regular exercise can help reduce belly fat and boost mood. For 30 minutes, you should do moderate-intensity exercises most days. On other days, strength training is recommended. For weight loss, it is important to include regular exercise.
- Smoking is a major cause of abdominal obesity, according to studies. Smoking can lead to significant belly fat reduction and overall health improvements.
- Manage stress: Stress can lead to weight gain, especially in the stomach area. Look for ways to relax and keep calm. Many techniques are available to help you relieve stress, such as yoga, mindfulness, meditation, and others.
- You need to get enough sleep. Research has shown that those who sleep less then six hours each night or more than nine hours per night have higher visceral fat. Most adults should get between 7-9 and 10 hours sleep each night.
No matter how stressed you are, a healthy lifestyle will prevent illness and help you live a longer, happier life.
Eat ‘Good Carbs to Lose Belly Fat. Study Findings
Everyone wants to learn how to lose belly weight and what foods can help shrink your waist. New research has shown that eating “good carbohydrates” may be a good way to lose belly fat. According to research published in The Journal of Nutrition, eating three servings of whole grains a day has been linked to smaller waist sizes in middle-aged adults. It was also shown that whole grain diets are associated with lower blood sugar, blood pressure, and cholesterol. This is in line with all other health markers.
I will quote the conclusion of the authors: “Replacing refined grains with whole grains in middle-to-old-age adults may be an effective dietary modificare to reduce abdominal obesity, dyslipidemia and hyperglycemia over the course of their lives, and thus lower the risk for developing cardiometabolic disorders.”
How good carbs can reduce waist size and make you healthier
The key is knowing exactly what constitutes healthy carbs, and not confusing whole grains with highly processed foods, which have had most of the nutrients and natural fiber stripped out of them. You could have a smaller waist and lower risk of developing heart disease over your lifetime if you get it right, according to the study.
Americans’ waist sizes have been increasing rapidly and so has their risk for chronic diseases. The age-adjusted average waist circumference in 2015-2016 was 40.2 inches for males and 38.6 for females, several inches higher than the 15-year-old average. These measurements exceed what the Centers for Disease Control and Prevention recommend.
The pandemic has had an adverse effect on our waist sizes and weight profiles. A recent Harris Poll survey found that 42 percent of Americans gained weight during the pandemic, and the average weight gain among that group was 29 pounds. 50% gained more than 15, while 10% gained 50 to more pounds.
As we gain weight, our body stores some of it as belly fat, which over time becomes more resistant to being burned off,press release.
Researchers believe that whole grains may have a variety of benefits, including helping people to maintain their waistlines and reducing their risk of developing diseases. Fiber may be satiating and help prevent blood sugar spikes post-meal. Additionally, the vitamins, minerals, and antioxidants in whole grains may help lower blood pressure suggested Caleigh Sawicki, one of the study authors.
Whole grains contain protein, which can help you feel fuller and keep your blood sugar steady. For anyone who wants to get more protein, try adding the 10 Whole Grains With the Highest Protein Content, such as oats, buckwheat and quinoa.
What amount and what kind of grains should I eat?
According to the Dietary Guidelines for Americans 2020-2025, most Americans meet recommendations for total grain intakes, although 98 percent fall below recommendations for whole grains and 74 percent exceed limits for refined grains.
Additionally, half of Americans’ refined grains intake is from food like pizza (white bread), sandwiches (white bread), and tacos. Another 20% comes from snacks and sweets such pretzels and cakes.
The USDA advises that the amount of grains someone needs to eat depends on their age, sex, height, weight, and level of physical activity. Women’s needs may also be affected by their pregnancy or breastfeeding status.
For example, women require approximately 6-8 ounces equivalent of whole grains daily while men need 6-10 ounces. Your total grains should not exceed half.
What are whole grains, and how can they be added to our diet?
Whole-grain food is any grain-based food – oats and rice, quinoa or sorghum, spelt and rye – that are consumed in their purest form. People believe eating carbs causes belly fat. Many health-conscious people try to avoid them. The new study suggests that whole grains are better than refined carbs.
The following are one-ounce equivalents of whole grains that people can include as part of a healthy diet:
- 1 slice whole-grain bread
- 1/2 cup bulgur wheat or buckwheat.
- 1/2 cup cooked brown, or red rice
- 1/2 cup cooked quinoa
- 1 cup low-sugar breakfast cereal
- 1/2 cup cooked oatmeal
- 2 Rye crispbreads
- 5 whole-wheat crackers
- 1 small wholegrain Chapati or Roti
- 1/2 cup cooked whole-grain pasta
Whole grains are rich in fiber, B vitamins, minerals, which can have other health benefits like regulating energy, supporting healthy bones, and boosting immunity system.
Consuming adequate whole grains and switching to whole-grain products is a smart move for your waistline and overall health.
Bottom line: Whole grains can help reduce belly fat and increase waist size
Look for whole grains when choosing carbs. According to a recent study, eating whole grains can help reduce waist size, protect against high cholesterol, and prevent chronic conditions such as high blood pressure.