People who are chronically stressed tend to have more belly fat than those who aren’t. That’s because when you’re frazzled, your body pumps out sub- stances like peripheral neuropeptide Y, which encourages food to be stored as fat. Anxiety also revs production of the stress hormone cortisol, which, in addition to increasing your appetite, causes fat cells to grow in your abdomen and prompts the body to move fat from areas like your hips and thighs to your belly. Here’s how to stop stress overload—and beat the bulge.
#1. GET MORE SLEEP
When you’re sleep deprived, your body becomes stressed and secretes cortisol. Lack of sleep also boosts the production of the hunger hormone ghrelin, which increases your appetite, so you’re more likely to overeat. You’ve heard it before, but aim to get seven to eight hours of shut-eye a night. Consistency is also crucial: People who go to bed and wake up within roughly the same 60-minute window every day have less body fat than those who don’t maintain a regular sleep schedule.
#2. TAKE A POWER WALK
Besides being meditative, a 15-minute cruise around the neighborhood right after eating helps reduce the damaging blood sugar spikes that occur after meals, research shows. Also aim to get up and walk around at least once every hour. The more time you spend sitting, the bigger your waist size.
#3. CHEW GUM
Chomping on a stick of gum is proven to lower cortisol levels, according to Australian researchers in the journal Physiology & Behavior. They theorize that the act of chewing may relieve tension and increase blood flow to the brain, so you can better concentrate.
#4. MAKE YOUR SPRINTS!
Find yourself a hill, or get on a treadmill. Then sprint up the mountain or on an incline, as fast as possible.
Do that for roughly 20 minutes. Make sure you are finding it hard to catch your breath. That means you’re doing it right!
Do this 2–3 times per week — no excuses and no stopping.
You need to do this regularly for at least three months to get results. Perhaps longer.
#5. STRENGHT TRAIN!
Yes, I know, here I go again — but it works! Shave those rest periods to about 10–60 seconds whilst doing a larger volume of reps.
The more lactic acid build-up (that sweet burning sensation), the greater the hormone response.
#6. STOP WASTING TIME DOING AB CRUNCHES
They don’t work! Instead, use multi-joint exercises like squats, deadlifts and lunges.
If you have a flab on your belly, no amount of ab crunches will help. You have to burn off the fat to see muscle.
Use your time effectively by performing those strenuous exercises, and you will be well on your way towards having abs.
#7. INCREASE THE AMOUNT OF PROTEIN YOU EAT DURING EVERY MEAL
Make sure it’s a lean and low-calorie alternative.
#8. LOWER YOUR CARBS, INCREASE FAT
Eat more omega three rich foods to make your cells more receptive to insulin. Aim for about 120g carbs from low glycemic sources.
Better yet, why not carb cycle, so you get the best of both worlds.
#9. LOTS OF FIBRE EVERY DAY
Low fibre diets make it harder to get rid of toxins, including belly fat and poor insulin health.
#10.GUT HEALTH IS ESSENTIAL
If you have gut issues, it can make it harder to lose belly fat. For example, if our gut is inflamed, we will experience higher cortisol levels, making us more susceptible to gaining belly fat.
#11. PRACTICE MINDFULNESS
Keep a gratitude journal, writing down at least three things that made your life better today. Showing gratitude helps to lower cortisol and create a better mental health outlook.
#12. DRINK LOTS OF WATER
Two powerful things, yet people don’t do enough of each. Drink 3 litres of water to keep yourself hydrated and in top performance.
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