One of the most common patterns of body fat deposition is the “stomach pooch”, or what advertisements for weight loss products refer to as “belly fat”. This is the loose, flabby weight that occurs around the waistline. It is often a source of frustration for those who try to lose weight through strict dietary restriction and heavy exercise because it is exactly these weight loss measures that tend to reinforce this particular pattern of weight gain.

Let me explain a little bit about human physiology so you can understand why belly fat is such a common problem and why the harder you try to eliminate it, the worse it gets. From a hormonal perspective, the belly fat problem is largely due to overworked adrenal glands. The adrenal glands are small but improtant organs that sit on top of each kidney. The adrenals produce a variety of very important hormones, but when it comes to weight loss, the two adrenal hormones that are of most importance are adrenaline and cortisol. The levels of these two hormones are reactive to the body’s exposure to stress, both mental and physical.

Cortisol stimulates fat storage, particularly around the lower abdomen, while adenaline stimulates fat burning. In short-duration stress, the fat storage effects of cortisol are balanced by the fat burning porduced by adrenaline. But as stress becomes more chronic, the production of adrenaline begins to decrease while the cortisol levels remain high for much longer. The longer one remains under stress, the more likely it becomes that the fat storage effects of cortisol will overwhelm the fat burning effects of adrenaline.

To summarize, long-term stress leads to belly fat accumulation due to the effects of cortisol. If you have your excess weight primarily as belly fat, chances are it is at least largely related to your body’s reaction to stress. Remember that stress can be both mental and physical. You’re probably aware of the mental sources of stress you are under, such as you job, caring for your family, the economy, etc.. But ironically, you may be causing yourself undue physical stress with your weight loss program.

A sensible, healthy diet and a moderate exercise program are not too stressful and will not significantly increase cortisol levels. The problem is, if you get too restrictive on your diet and/or get too intense with your exercise program, the resulting stress on the body can not only prevent you from burning that annoying belly fat, it could actually cause you to develop more!

If we consider diet first, when you cut back your calorie intake too severely, the body senses that as starvation. The body considers starvation to be a highly stressful state and it reacts strongly to it. So, how do you know if you’ve restricted your calories too much? The simplest way to tell is if you feel hungry all the time or develop hypoglycemic symptoms (dizziness, feeling faint, headaches, moodiness, etc). Now hunger is different from cravings for specific types of food. What I’m talking about actual hunger pangs and/or low blood sugar reactions. If you are getting hungry all the time, it is a signal from your body that you need to eat more and/or more frequently – such as having snacks. This may seem counter-intuitive but as long as you stick to healthy foods, eating enough to prevent feelings of hunger will make it easier to lose weight than depriving yourself of adequate food will.

When it comes to exercise, the big problem with belly fat is exercising too much and/or too intensely. In people with belly fat, high intensity workouts will only lead to feeling tired and getting frustrated with your lack of weight loss. For people with belly fat accumulation (as the main location of their weight gain), low intensity, and relatively long duration exercise is best. Activities like walking, bicycling, and other aerobic activities are best. Exercise for about 30 to 60 minutes continuously at a pace at which you have enough breath to carry on a conversation without gasping. This should be done 3 to 4 days per week for best results. Those who have excess weight in areas other than the abdomen may benefit from a more intense regimen, but those with just belly fat need to take it a bit easier to keep from activating more cortisol release.

By minimizing the stress caused by your weight loss efforts, you will actually find it easier to get rid of that fat around your midsection and you’ll probably feel more energetic while doing it. While this approach may seem counter-intuitive, I say at least give it a try for a few weeks and see how it goes. I think you’ll be pleasantly surprised with how much easier your weight loss will occur.

Tags: diet, exercise, fitness, health, Health and Well Being, how to lose weight, lifestyle, weight loss