A stressful feeling is never a good thing. In fact, you might be surprised to learn how many health problems anxiety can actually cause. Did you realise that too much stress can have an effect on your abdomen as well? We’ve talked to an expert and are here to give you the lowdown on “what is a stress belly and how do I get rid of it.” Read on for more information, and be sure to check out the following article, Get Rid of Your Balloon Belly With These Free Weight Exercises.
A stress belly is what?
The Director of Medical Content & Education at Ro and a member of our Medical Expert Board, Mike Bohl, MD, MPH, ALM, discusses Eat This, Not That! Stress belly is merely a word and not a real medical disease. It does, however, exist and refers to the fat that builds up around your abdomen, sometimes as a result of excessive amounts of stress. You are correct if you believe that this scenario seems unhealthy and downright devious.
This is the cause of a stress belly. Dr. Bohl claims that when your stress level is high, your adrenal glands release more cortisol from your body. The two main effects of cortisol are to increase appetite and to cause belly fat to be stored. So, experiencing stress can really result in an excess of calories and unnecessary abdominal fat, giving rise to the dreaded “stress belly.” Discover the measures you must do to get rid of this if it seems familiar.
How can I lose my stress belly?
According to Dr. Bohl, if high cortisol levels are causing belly fat to accumulate, managing your stress levels is the most important factor to consider before making dietary changes. Putting stress management first doesn’t mean food selection and calorie restriction aren’t vital; it just means that managing your stress is the very first step.
Dr. Bohl emphasises that trying to reduce that belly circumference is unsuccessful. Spot reduction is what it is, and when attempting to lose weight, you cannot pick and choose which body regions to target. But you can adopt certain beneficial practises to reduce your weight all over. You’ll also lose tummy fat by doing this. Here are some useful hints for doing it.
1. Cut back on or completely stop drinking alcohol
Dr. Bohl suggests: “The nutrition advice to get rid of stress belly and general nutrition advice to lose weight are very similar when it comes to dieting. Nevertheless, cutting back on alcohol drinking might be closer to the top of that list.”
Alcohol adds a lot of calories to your diet. Additionally, it’s connected to collecting more visceral fat, the fat that surrounds your organs.
2. Decide on a wholesome plant-based diet
Making the switch to a balanced plant-based diet rich in fruits and vegetables is another step in improving your nutrition. Plant-based foods often contain fibre, which is vital for proper digestion, and are richer in nutrients and lower in calories. Fiber is a wonderful diet ally since it helps you feel fuller and eat less.
3. Consume food at a caloric deficit
In general, Dr. Bohl advises eating in a calorie deficit to ensure that you burn more calories than you consume. Additionally, stay away from meals high in carbohydrates like bread, spaghetti, and fries, or eat much less of them.
4. Make your plate a little smaller
Select a plate that is smaller on all sides. This ruse is effective! You’ll have to decide if you actually want more food after starting your meal with less on a smaller plate.
5. Relax while you eat
This is a simple one. Simply unwind and take your time eating. According to Dr. Bohl, “Your body takes time to notice when it is getting full.”
6. Increase your protein intake
Maintaining a high-protein diet that includes lean proteins like tofu or chicken will help you lose weight since eating protein helps to build muscle. A larger daily calorie burn is associated with muscle mass.
7. Opt for a less sugary way of living.
You should consume fewer sugar-sweetened beverages, such as juices and sodas. This is a great approach to eliminate calories that you might not even be conscious of consuming. Water is a great option at all times! Additionally, consider how much money you will save on your shopping cost.
8. Increase your shopping list by including healthy vegetables, dark chocolate, avocados, and olive oil.
Foods rich in omega-3 fatty acids, including avocado and olive oil, may have anti-inflammatory benefits. Additionally, foods with high magnesium content, such leafy greens and dark chocolate, may help reduce stress.