How to Get Rid of Body Fat Caused by Stress

Stress helps you meet challenges. However, chronic stress increases cortisol release, triggering a chemical reaction that creates deep abdominal fat. This visceral fat can cause insulin resistance, diabetes, stroke, certain cancers, such as breast cancer, and other illness. Decreasing stress-induced body fat requires lifestyle changes.

Instructions

• 1

  Lose weight to lose the visceral fat. While you can't target spots to lose body fat, the deep, abdominal fat is typically the first to go. Losing this unseen body fat is challenging because, due to the physiology of and increased cortisol activity in the deep abdomen, fat accumulates more quickly here. And cortisol can increase appetite, especially for sweet and fatty foods. However, through diet, exercise and stress management, you can lose weight and this dangerous fat.

• 2

  Modify your diet. Cut calories in a healthy manner. Avoid trans fats --- they increase abdominal fat. Eat more vegetables and grains to increase fiber intake, feel full and trigger serotonin production, a feel-good hormone that reduces stress. Eat healthy fats and consider taking fish oil to regulate cortisol. Avoid weight-loss supplements and reduce caffeine --- both are counter-productive, notes Shawn Talbott, Ph.D., author of the "Cortisol Connection."

• 3

  Exercise to burn calories, but vary strenuous workouts, such as cardio and weights, with relaxing physical activities, such as massage and stretching. A rested body produces less cortisol and trains better. If you are concerned with the appearance of the visible abdominal fat, include tummy tightening exercises. Exercising also helps reduce the stress that causes the visceral fat. In addition to aerobic and weight resistance, exercise in fun ways to further reduce stress.

• 4

  Find ways to relax since eliminating chronic or overwhelming stress reduces cortisol, thus making it easier to get rid of the visceral fat. Consider mind-body methods such as tai chi or yoga --- these practices require conscious breathing and focus, which help calm the mind, while the physical movements also reduce stress. Find reasons to laugh, to be appreciate and to be positive. Use the power of the mind to reduce stress, such as through meditation. Consider how to reduce or alleviate internal and external stresses, such as fears or a job situation. If through relaxation techniques, problem solving, hobbies and other stress reduction tactics your stress level remains high, seek counseling or therapy to help you bring stress down to manageable levels.

• 5

  Sleep a good seven or eight hours every night and more if needed. Sleep deprivation, as several studies reported in "Newsweek" (June 16, 2010) indicate, is closely related to obesity. Not getting enough sleep creates hormonal changes that make losing weight more difficult. Sleep deprivation also causes cortisol levels to increase. To sleep better at night, get plenty of exercise and fresh air during the day, reduce caffeine --- even in the morning --- and develop a calming bedtime routine. Visit The National Sleep Foundation's website (see Resources) for tips and information on sleep issues.