Stress and Belly Fat - How Do You Store Fat?

Is stress and belly fat connected? I was asked that question by one of my subscribers recently and I thought I would put that question to rest. Here is my answer: Yes, stress and belly fat are intrinsically connected.

One major contributor to belly fat: Too much cortisol in your bloodstream. You need cortisol management. In an earlier post, talked about the connection between stress and your cortisol levels. In this one, dig deeper into the cortisol connection to uncover what stress does to your body and mind. Stress creates a hormonal imbalance which creates the excess fat around our bellies.

Cortisol is a hormone that is secreted when your brain recognizes a threat. When stress signals are sent to your hypothalamus, the pancreas responds by releasing insulin and other hormones. The hormones act as catalyst and fuel. When the fuel is burned up, the liver produces more insulin to help satisfy the energy needs. The result - elevated blood sugar levels, high levels of cortisol and lowered blood sugar resulting in weight gain.

So what can you do to maintain healthy levels of cortisol and insulin and maintain optimal glucose utilization? The answer lies in a combination of healthy foods, exercise and supplementation. A healthy diet is necessary but there are foods and beverages that can calm your stress level and prevent stress related obesity. A good example of a stress reliever is green tea, black coffee, ginger, green tea extracts, and various blends of herbs including chamomile, kava, motherwort, licorice and passion flower.

Exercise should be a part of your daily routine. In fact, some exercise routines can enhance your ability to cope with chronic stress and increase your resistance to insulin and cortisol production. Aerobic exercise, such as walking, running or swimming, is good for your circulation, reduces stress, boosts your immune system and helps regulate moods. Resistance exercises include strength training and flexibility training. Strength training improves muscle mass while stretching loosens and tones the connective tissues.

In addition to exercise, there are certain foods that have been shown to reduce stress and have a positive impact on weight gain. Skimmed milk is a great source of calcium, which is an important component for strong bones and teeth. Cheese contains good fats that help protect your cholesterol. Nuts contain enough protein to provide you with essential fatty acids, which can be used as an energy source when you need it. Fatty acids like coconut oil and avocados help keep your body's glucose levels balanced.

The only thing to watch for with respect to diet and acute stress and diabetes is that too much carbohydrate should be avoided, since your blood sugar level is likely to increase in response to the extra glucose. You should also limit your consumption of vegetables such as broccoli, spinach, lettuce and carrots since they have a high glycemic index. Bananas and certain types of grapes contain a compound called lectins, which can stimulate insulin production. In addition, alcohol, tobacco and salt all raise blood glucose levels.

Chronic stress hormones and cortisol may not only be the cause of a flabby belly. Aside from insulin production, the regulation of the stress hormone cortisol may also be the culprit. The stress hormone cortisol triggers the secretion of the stress hormone epinephrine, which increases your heart rate. If this happens to excess, it leads to weight gain.

One way to avoid cortisol and weight gain is by eating a healthy diet that minimizes the absorption of carbohydrates. It would be a good idea to eat foods with relatively low-glycemic index, such as whole grains and vegetables. However, the problem lies in the fact that too many carbohydrates consumed will increase the production of the stress hormone cortisol, leading to weight gain. For instance, if you are advised to eat a large amount of pasta, your body will be forced to store the glucose for later use. Since the body has no other choice but to turn stored glucose into fat, weight gain is inevitable.

Exercise will not only help reduce stress and cortisol; it will also improve your liver function. As your liver gets better at managing glucose, you will notice that your body releases less fat. Exercise also stimulates the production of new fat cells, making your belly feel great.

Whether your aim is to lose weight or simply feel great, a healthy diet and regular exercise is the secret to reducing stress and belly fat. If you want to battle stress and develop a leaner, more toned body type, then it is time to do something about your diet. As a matter of fact, the first step is to learn your body type and how you can improve it by changing the way you shop.