Thyroid Hormone Replacement Therapy
The thyroid gland and its hormone TH are big players in regulating metabolism. In patients with hypothyroidism, there simply isnt enough TH made, and metabolism is lower than normal. One potential treatment is taking artificial thyroid hormonethe same made in your body, but taken as a pill. This helps raise metabolism back to normal levels, and will often help burn off the fat stored in hypothyroidism.
Add More Soluble Fiber To Your Diet
Soluble fiber may help reduce belly fat since it increases satiety and prevents overeating.
Research also suggests that soluble fiber can reduce the number of calories your body stores from your meals.
Researchers in this study found that participants reduced belly fat gain by 3.7 percent, for every 10-gram increase in consumption of soluble fiber, over a period of five years.
Remember to eat high-fiber foods in every meal. Flaxseeds, legumes, avocados, and Brussels sprouts are excellent sources of soluble fiber.
Have You Tried Everything And Are Still Struggling To Get Rid Of Belly Bulge It Turns Out Your Hormones May Be The Answer Find Out Why A Hormonal Imbalance Can Cause You To Hold Onto Fat In Unexpected Places And How To Get Rid Of Hormonal Belly Today
Unexplained weight gain can be frustrating, especially when you feel like youre doing all the right things. Sometimes, though, a sudden belly bulge or stubborn abdominal weight you cant seem to lose is a sign of something deeper going on with your hormones. Your hormones actually play a big part in regulating metabolism, hunger, fullness, and energy. And because your hormones are always talking to each other, they form a tangled web of communication to keep your body regulated.
A number of hormone-related conditions can cause abdominal weight gain including an underactive thyroid or polycystic ovary syndrome . For those going through menopausewhich is not a medical condition, but a natural state of endocrine reorganization that happens to every womanweight gain can be a symptom. Outside of specific conditions, general hormone imbalances, which can be the result of obesity, environmental triggers and toxins, chronic stress, or medications, may also be at the root of your resistant hormonal belly fat. If you think youre dealing with a hormonal belly, here are a few signs to look for.
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Adrenal Stress: Belly Fats Root Cause
Your hormones are your bodys chemical messengers, sending instructions from one area to another, to direct metabolic functions. Hormones instruct the organs of the endocrine system such as your thyroid and adrenal glands to release more hormones in a complex symphony of metabolic balance. This is why, when one hormone or hormone-producing organ goes awry, it can inhibit the whole process, and since metabolism is directly linked to your bodys ability to use food for fuel, this can send your fat-burning ability into a tailspin. But when it comes to belly fat and visceral fat in particular, after years of studying and clinical experience I have seen one hormone imbalance that is most often to blame: cortisol.
Cortisol is your bodys primary stress hormone. Its released by your adrenal glands and rises or falls throughout the day, according to your energy needs. It typically starts out high in the morning to help wake you up, and slowly tapers off throughout the day. Your sleepy time hormone, melatonin, is inversely proportional to cortisol, starting off low in the morning and increasing in the evening to help you fall asleep. Cortisol imbalances are common and can quickly throw off this natural daily rhythm, so that cortisol is high when it should be low, low when it should be high, or always low, or always high.
Stressed Hormonal Belly And Your Health
Storing excess fat on the hip and thigh areas, though not optimal, does not have the same health risks as stored belly fat. Storing belly fat is directly related to inflammation of the liver. Unlike fat accumulation around the hips and thighs, fat accumulation in the abdominal area is a more serious concern because the adipose cells of which it is made secrete inflammatory biomarkers. Patients struggling with belly fat will experience an increased risk of heart disease and type II diabetes.
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Cut Out Caffeine Or Consume Less
A 2005 study in the journal Psychosomatic Medicine found that caffeine increases cortisol secretion even in people at rest. Because caffeine can stimulate cortisol production and increase blood pressure, Krista King, MS, RDN, of Composed Nutrition, offers a solution to lower cortisol: “Try doing a caffeine reset. Gradually you have each day by swapping it out for a caffeine-free or lower caffeine alternative.”
What Are The Negative Side Effects Of High Cortisol
Having the right balance of cortisol levels is essential for human health. So, it should come at no surprise that too much cortisol can lead to negative side effects.
“When placed in a stressful situation, our body responds by releasing hormones, including cortisol. As more cortisol is released, it raises blood sugar levels, which can lead to weight gain, mainly around the abdomen and face,” says Bonnie Balk, RD a registered dietitian and Health & Wellness Expert for Maple Holistics.
And there’s even more to it than that. “Although there are many studies suggesting the connection between stress levels and weight gain, the connection may be from another cause,” Balk adds. “As people experience stressful situations, they tend to turn to their ‘therapist,’ which is often cakes, cookies, or other sugar/salty/oily comfort food, which leads to weight gain. As abdominal fat seems to raise cortisol levels, it contributes to this unhealthy cycle.”
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Try Zero Caffeine Diet Pills
The last thing you will want to do when it comes to reducing stress related belly fat is to take a stimulant loaded diet pill. Sure, it may work to rev up your metabolism but if you are already stressed out the last thing you need is adrenaline surging through your body from all the caffeine and other stimulants.
Caffeine free doesn’t have to mean ineffective. In fact, my top rated diet pill on this site happens to be caffeine free and also doesn’t contain any other stimulants. It is called Proactol XS and it belongs to a group of diet pills known as fat binders.
This means it binds to some of the fat you eat and allows it to pass naturally through your digestive system without being digested. With no known side effects, it is a gentle alternative to powerful stimulant laden diet pills that can make you feel more stressed.
Talk About Your Stress With Someone You Trust
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How To Lower Cortisol Levels Naturally 6 Steps
You can greatly help manage cortisol levels and regain your health by changing your diet, exercise routine, sleep and stress levels. Assuming you havent been diagnosed with Cushings disease by your doctor, here are steps you can take to help lower high cortisol levels naturally:
1. Switch to a Whole Foods, Anti-inflammatory Diet
Poorly managed blood sugar levels and high levels of inflammation can contribute to high cortisol levels and other hormonal imbalances. Following an anti-inflammatory diet low in processed foods and high in antioxidants, fiber and essential nutrients is key to balancing hormones, controlling your cravings and getting you on the right track. These same strategies can also help with adrenal support, allowing you to reach and maintain a healthy weight, boosting energy during the day and helping you sleep better at night.
Some of the most significant dietary contributors to inflammation and high cortisol levels include:
- high-sugar, high-glycemic diet
- consuming high amounts of refined and trans fats
- drinking too much caffeine and alcohol
- experiencing insufficient intake of micronutrients and antioxidants
- not consuming enough fiber
- not consuming enough healthy fats or protein
2. Reduce and Manage Stress
Fortunately, stress management is something you can begin without too much trouble. The natural stress relievers listed below are proven to help lower cortisol and decrease the negative impact stress has on your health:
3. Exercise Regularly
Exercise But Not Too Much
Depending on the intensity of exercise, it can increase or decrease cortisol.
Intense exercise increases cortisol shortly afterward but will decrease a few hours later. This short-term increase helps coordinate growth of the body to meet the challenge. Additionally, the size of the cortisol response lessens with routine training .
Regular exercise has been shown in numerous studies to help improve sleep quality, reduce stress, and improve overall health, which can help lower cortisol over time .
Interestingly, regular exercise has also been associated with greater resilience to acute stress and may lower negative health effects associated with stress, such as high cortisol .
That said, overdoing it can have the opposite effect. Therefore, aim for around 150200 minutes of mostly low- to moderate-intensity exercise each week and allow yourself time to rest between workouts.
Summary
Exercising regularly can help you better manage stress and promote good health, which may help lower cortisol levels. That said, avoid overdoing it and aim for around 150200 minutes of low- to moderate- intensity exercise each week.
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Try Breathing Exercises For Stress Relief
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.
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How Stress Can Cause Weight Gain
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. Self-care strategies like mindfulness, journaling, and exercise can help you fight stress and the unwanted effect it can have on your eating habits.
Verywell / Brianna Gilmartin
Make Sleep A Priority
You need to catch your zzzs if you want to fight stress. Quality slumber not only has the power to lower cortisol levels, but it also produces growth hormone and melatonin â fat-fighting hormones that support healthy muscle mass. A good night’s rest also helps maintain levels of leptin, a hormone that’s important for healthy appetite control.
Plus, when you don’t get enough sleep, you tend to reach for sugary foods to give you a quick boost of energy, says Dr. Gottfried, which just adds to the belly fat dilemma.
How much shut-eye do you need? People who sleep fewer than five hours a night are roughly a third likelier to gain weight than those who sleep seven hours a night, according to the National Sleep Foundation. So make sure you’re getting the recommended amount, which is seven to nine hours for most adults, according to the Centers for Disease Control and Prevention.
2. Don’t Skip Meals
When you’re desperate to shed those extra pounds, you might think skipping a meal to reduce your calorie intake is a good idea. Don’t do it!
The result? You may overeat the next time you nosh, causing a surge in blood sugar. When this happens, your body releases a flood of insulin, which stores that excess sugar as fat.
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What Is Cortisol How Is It Related To Chronic Stress
Cortisol is the bodys primary stress hormone. It is produced by the adrenal glands, then released when the body is dealing with stressful situations or imminent danger .
It is important to keep stress levels under control because the prolonged presence of psychological stressors can lead to an overproduction of cortisol. While the body needs cortisol to manage stress, too much cortisol can lead to a chronic stress response. This can impact various organ systems in the body and have negative effects on the immune system, digestive system, mental status, metabolism, and overall health.
Studies have shown that moderate to high levels of cortisol can increase the risk of chronic disease, including heart disease and diabetes. It can also lead to weight gain and obesity, interfere with sleep, cause brain fog, and impaired immune responses against infection.
Besides external stressors, a rare but serious disease called Cushings syndrome can result in very high cortisol levels in the body.
Engage In Regular Exercise
If exercise could come in a pill, it would be the most prescribed drug out there. No exercise is bad for you, but aerobic, cardiovascular, and high-intensity interval training in particular raise your metabolism, cause increases in growth factors and anti-inflammatory hormones, as well as burn calories to stave off weight. Coupled with diet, it can really go a long way to get rid of belly fat, reverse weight gain, and lead a healthier life.
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Youve Started The Change
In women, the combination of aging and the loss of estrogen at menopause adds up to weight gain. Genes, loss of muscle mass, and overeating also contribute to weight creep in your 40s and 50s. The extra pounds that might have settled in your hips earlier in life now cluster in your middle, also thanks to hormone changes. That weight shift does more than make your pants tighter. It can also raise your risk for heart disease.
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Reduce Your Stress Levels
The occasional stressful situation, and the surge of cortisol that comes with it, isnât harmful. But chronic stress, and therefore having chronically high cortisol, is.
Reduce your cortisol levels with stress reduction tactics like:
- Meditation or breathing exercises: Meditation has been shown to reduce stress and levels of cortisol, as has techniques like deep breathing and progressive muscle relaxation. Not sure what to do? RISE can guide you through relaxation techniques like progressive muscle relaxation and diaphragmatic breathing.
- Spending time in nature: One study found spending at least 10 minutes in nature three times a week resulted in a 21.3% drop in cortisol levels. The best results came from 20 to 30 minutes in nature.
- Setting up a relaxing evening routine: Set aside time at the end of the day for relaxing activities like reading, journaling, or yoga. A bedtime routine will help reduce stress and slow your brain and body down for sleep. Bonus: itâll help you get enough sleep, which also helps keep cortisol in check.
RISE users on iOS 1.202 and above can click here to explore the appâs relaxation technique guides.
RISE users on iOS 1.202 and above can click here to schedule their nightly evening routine.
Sometimes stress management tips like those listed above arenât enough and you need to make big changes in your life, these include:
You can learn more about how to lower your cortisol here and how to lower anxiety and stress here.
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How Do I Know If I Have Visceral Fat
The best way to tell if you have visceral fat is to measure your waist. The waist circumference is a good indicator of how much fat is deep inside the belly, around the organs. For women, your risk of chronic disease is increased if the waist circumference is 80 cm or more and for men 94cm or more. These measurements dont apply to children or pregnant women. If you think your waist measurement may be too large, talk to your doctor.
Measuring the Body Mass Index may also tell whether you are carrying too much fat.
How Do I Get Rid Of A Stress Belly
Dr. Bohl tells us that if elevated cortisol levels are contributing to extra fat in the midsection, the main key to getting rid of that stress belly is to control your stress level, which takes precedence over your diet. Putting anxiety reduction at the top of the list doesn’t mean food choices and cutting calories aren’t important it simply means managing your stress is the very first step.
Unfortunately, attempting to target that belly girth isn’t achievable, Dr. Bohl points out. That’s known as spot reduction, and you can’t pick and choose body parts when trying to lose weight. But what you can do is incorporate some helpful habits to lose weight all over. In doing so, you’ll reduce your belly fat, too. Here are some helpful tips on how to do it.
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