(THE NOURISHED EPICUREAN) Kathryn Matthews, May 31, 2017 — Do you have belly fat that seems to have a life of its own?! Are you trying to exercise more and/or eat less—yet your belly fat refuses to budge?
It’s that time of year when we want leaner, flatter abs. Maybe it’s because we want to rock our swimsuit. But, vanity aside, there are important reasons to downsize belly fat.
Belly fat goes by many names, including “beer gut”, “middle-aged spread”, “pot belly” and “ spare tire” . There are two kinds of belly fat. Subcutaneous fat, located above the abdominal muscles, is the kind that hangs over your jeans or shorts; you can pinch it—think “muffin top” or “love handles”. On the other hand, you cannot pinch visceral fat. Stored near the liver, visceral fat surrounds your organs, inflating your stomach into a protruding bulge. How does visceral fat look? Visualize a middle-aged man, with relatively thin arms and legs, who has a “pregnant” belly (that’s visceral fat).
Despite the pet names, belly fat is no joke. Excess abdominal fat—defined as a waist circumference of more than 40 inches for a man, or more than 35 inches for a (non-pregnant) woman—increases inflammation that can contribute to Type 2 diabetes, heart disease, some cancers and even Alzheimer’s.
The best way to tackle belly fat is to understand its root cause. And the likely culprit is STRESS, which contains zero calories, yet can effortlessly pack on the pounds.
The best way to vanquish belly fat? Do a stress detox.
The Many Faces of “Stress”
First, we have to understand what “stress” really is.
Most of us associate “stress” with a feeling of being overwhelmed, anxiety, fear or depression, triggered by an event or circumstance, such as a work deadline, an overbooked schedule, or limited financial resources.
These are all valid forms of stress. However, stress can take other forms that we don’t necessarily “feel” emotionally, but, nonetheless affect our hormonal balance and, as a result, our metabolism. These include:
Chronic or yo-yo dieting
Unstable blood sugar
Over-eating
Over-exercising
A sedentary lifestyle
A diet high in processed foods and sugar
Food allergies, sensitivities or intolerances
Lack of restorative, quality sleep
Cortisol + Insulin x Stress = Weight Gain
The combination of two, out-of-balance hormones Cortisol + Insulin x Stress = Weight Gain . Made in the pancreas, insulin escorts sugar (glucose) from carbohydrates into the cells, where it will be used as energy or stored as fat. Insulin is most affected by the amount of sugar, you consume. “Sugar” refers to obviously sweet foods (eg, cookies, candy, soda) and to starchy carbohydrate foods, such as bread, pasta, rice and grains that convert to sugar in your body. By overeating carbohydrates, you release too much insulin, which increases the storage of fat in your fat cells—and increases the production of cortisol.
Cortisol is the hormone that helps you respond to stress. It is affected by the amount of stress you experience, whether emotional (eg, getting a divorce), physical (over-exercising) or biochemical (menopause / andropause, the male equivalent of menopause). In the presence of excessive insulin, cortisol turns into a fat-storing hormone, particularly in the belly.
Contrary to popular belief, dieting is not an effective way to reduce belly fat. Studies show that diets fail long-term. Although most people can lose 5% to 10% of their starting weight on any given “diet” during the first six months, most people end up regaining the weight they lose, and, up to 66% of people end up fatter than before they started their “diet”.
Studies have also shown that a low-calorie diet increases psychological and biological stress, increasing the production of cortisol. When you restrict calories and feel stressed, you will often end up feeling hungry, having low energy and fighting intense cravings for high-calorie, fatty and sugary foods.
Exercising more—whether longer or harder—can backfire too, metabolically speaking. Over-exercising—going too long and/or too hard for the needs of your body— actually stresses out your body. The end result? Your cortisol levels increase, and you crave those sugary, salty and fatty foods that lead to overeating, which raises insulin levels. Smart, efficient exercise is best if you’re 40 or older.
Most of us regard exercise—the more, the better—as an antidote to belly fat. Until I was diagnosed with hypothyroidism and severe adrenal dysfunction a few years ago, I fervently believed that more exercise was always better. I lived to eat, and I kept my weight in check by working out 2 to 3 hours most days of the week. I exercised this way until I literally drove my hormones—and my health— into the ground.
Stress Case (Maui, 2006) vs. Stress Free (Miami, 2017)
I’ll use myself as a case in point. In [Maui], I was ostensibly “on vacation” in a beautiful place, but I was constantly on my phone or computer, pitching stories as a working freelance writer (stress). As part of my see everything-do everything agenda, I also changed hotels every couple of days around the island (stress). Though I ate whatever I wanted, I would “atone” for my gluttonous indulgences by running an hour or two almost every day (stress). And while I did not necessarily gain weight, I felt bloated and experienced frequent digestive distress (stress). Undoubtedly, my cortisol levels were high!
Fast forward 11 years later…Kathryn in Miami. March, 2017
In Miami this past March, I was on “vacation” in every sense of the word. Meaning…I was engaged in a way of eating, moving and living that promoted relaxation—and kept my cortisol and insulin levels in check. For starters, no rental car. To avoid the stress of sitting in a daily snarl of traffic, we walked everywhere instead (very doable in Miami). I ate regular, substantial meals (no calorie counting!), taking care to avoid foods to which I was sensitive (for me, that’s wheat, gluten, dairy, soy, sugar, grains). As a result, I did not experience any bloating or digestive distress. I gave myself permission to eat sugar, drink wine and enjoy coffee (I love coffee but I have a sensitivity to it), but I found that I simply had no desire for these treats while in Miami. Why? Because my cortisol and insulin levels were in balance. I felt relaxed. Every night, I slept in a quiet, pitch-black room, enabling me to sleep deeply. In the morning, I lay on the beach, soaking up sunshine (versus fluorescent and blue light). Other than walking every day for miles along a tree-shaded beach boardwalk, I did not “exercise” in the traditional sense, like I had in Maui, even though I had easy access to a gym.
Weight loss had not been my goal, but when I returned to New York, I discovered that I had lost two pounds and 1/2 inch from my waist, hips and thighs—without even trying.
Stress Detox: 6 Ways to Reduce Your Stress Load
Of course, my everyday life is not a vacation. Unfortunately, we can’t escape stress. We can, however, reduce the triggers that exacerbate our stress load by doing the following:
1) Eat regular, balanced meals to stabilize blood sugar. Eating too frequently, overeating, eating processed or high-sugar foods, or undereating (eating too little food when your body needs more) creates unstable blood sugar, which your body perceives as a huge stress. Every meal you eat should consist of protein, fiber and healthy fat. If you have a healthy metabolism, you will feel hungry every 4 to 6 hours; this translates to 3 balanced meals and a snack (only if necessary).
2) Avoid eating foods, to which you have a known or suspected sensitivity or intolerance. A food sensitivity is an immune response to a food that the body believes is harmful. Constantly eating foods to which you are sensitive creates inflammation in your body, which can make you more insulin resistant. And, because a food intolerance “stresses” the body, your cortisol increases, raising blood sugar, which then raises insulin and increases fat storage—around your waist. Removing food sensitivities can help you release weight, especially belly fat, more easily.
Common food intolerances include wheat, gluten, dairy and soy. To pinpoint your food sensitivities and/or intolerances, try my downloadable 7 Day Body Reset Cleanse—click here for the Do It Yourself version. If you would like my personal guidance and support, click here for the Guided Cleanse.
3) Move more. Walk before you run. Literally. Rather than vowing to spend more time at the gym (which, for many people, is unsustainable when life intervenes), make regular movement a priority: aim to walk 10,000 steps daily. Walking at a slow, leisurely pace is also one form of exercise that lowers cortisol. Depending on your hormonal balance, short bouts (20 minutes) of cortisol-friendly high intensity interval training, weight training and/or metabolic conditioning are beneficial.
4) Sleep 7 to 8 hours. Lack of sleep is a huge stressor to the body and alters the hormones that regulate appetite and satiety. When you are chronically sleep deprived, you will crave—and over-consume—high-calorie, high sugar foods, all of which increase belly fat. Bear in mind: even if you eat a healthy diet, you can have trouble losing weight if you skimp on sleep.
5) Connect with nature. We think that multitasking on electronic devices is “normal” when it is, in fact, a major source of stress. A University of California study found that people receiving continuous email messages throughout the day had higher heart rates than those who were disconnected from electronic communication. Leaving your devices behind (or, at least, on Airplane mode!) and communing with greenery in some fashion, whether it’s taking a scenic, tree-lined route to work or strolling through park, can help center the mind and relax the body.
6) Make relaxation a priority. When you relax the body, you increase feel-good chemicals in your brain, making you more likely to stick to an exercise regimen and a healthy eating plan. Taking an hour-long nature walk at an easy, unhurried pace is an excellent way to relax. Other ways include meditation, yoga, tai chi, napping, getting a massage, taking a sauna, gardening, listening to music, journaling, hiking or soaking in a hot Epsom salt bath.
As my recent trip proved…removing stress triggers and learning to relax your body (and mind) help tame cortisol (stress hormone) and insulin (fat-storing hormone) levels, which is key to shedding belly fat.
Next Steps for a Flatter Belly
1. Many people are unaware (or perhaps suspect) that they have food sensitivities. De-stress your body with a clean eating cleanse. By removing foods that trigger an immune response, you can start feeling comfortable and confident in your own body again. Spring clean your body with a 7-Day Body Reset Cleanse—you can Do-It -Yourself or get my personal support in the Guided Body Reset Cleanse (it’s the exact same downloadable cleanse for both versions).
2. Are you confused about how to “eat healthy” in a way that works for your body? Do you feel challenged about how to create a healthy lifestyle and way of eating that is sustainable? Scheduling a 30-minute consultation with me by phone, SKYPE or in person can help you get clarity on your next steps. Click here to learn more About Kathryn. Click here to learn more about my work with clients,
Email or call to schedule a consultation: e: kathryn@kathryn-matthews.com OR t: 646-470-1797.
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