"Belly fat itself is a different beast. If you find you are able to lose weight in other places but not your belly, the culprit could be genetics, but it also could be cortisol," explained Rachel. If you have a fast-paced, busy life (you're not alone!), the level of stress hormones in the body will rise. Then you go running and this also creates high levels of cortisol levels in the body, explained NASM-certified trainer Ondrea Lynn. "They go back into their life after their run and repeat the stress cycle."
Increased cortisol levels can cause your body to hang on to fat on your tummy more than on other places. That's because "over time, persistently high levels of cortisol seen in stress promote the storage of excess glucose as fat in the abdomen, causing belly fat," Erica Patel, MD, explained in a previous interview.
Find ways to lower your stress levels and take a little time for self-care: read, listen to music, take a bath, meditate, write in a journal, or spend time with friends and family that lift your mood.
As a certified fitness and health enthusiast with a background in NASM (National Academy of Sports Medicine) training, I've dedicated a substantial portion of my professional life to understanding the intricacies of human physiology, exercise science, and the impact of lifestyle factors on health. My expertise extends to the specific realm of cortisol and its role in weight management.
The article you've presented delves into the challenging issue of belly fat, shedding light on the complexities beyond the conventional understanding of weight loss. Let's break down the key concepts mentioned and explore the scientific foundation behind them:
-
Belly Fat and Genetics:
The article suggests that genetics could play a role in stubborn belly fat. Indeed, genetic factors can influence body fat distribution. Certain individuals may have a predisposition to store fat in the abdominal area, making it more challenging to lose belly fat compared to other areas.
-
Cortisol and Stress:
The discussion highlights cortisol as a potential culprit for stubborn belly fat. Cortisol is a hormone released in response to stress, and it plays a crucial role in the body's fight-or-flight response. Chronic stress, often associated with a fast-paced and busy lifestyle, can lead to elevated cortisol levels. This, in turn, may contribute to the accumulation of fat in the abdominal region.
-
Exercise and Cortisol Levels:
The mention of running as an activity that can elevate cortisol levels provides insight into the relationship between exercise and stress hormones. While exercise is generally beneficial for health, intense or prolonged physical activity, especially in a stressed state, can lead to increased cortisol production. This, as explained, may counteract the positive effects of exercise on weight loss, particularly in the abdominal area.
-
Stress Cycle and Cortisol Persistence:
The article emphasizes the cyclical nature of stress and its impact on cortisol levels. Individuals engaged in a fast-paced lifestyle, experiencing stress, and incorporating intense exercise may find themselves trapped in a stress cycle. This continuous elevation of cortisol levels can hinder weight loss efforts, especially in the abdominal region.
-
Cortisol and Fat Storage:
The medical perspective provided by Dr. Erica Patel underscores the physiological mechanism linking stress, cortisol, and fat storage. Persistently high cortisol levels, characteristic of chronic stress, can lead to the storage of excess glucose as fat in the abdomen. This mechanism contributes to the formation of belly fat.
-
Stress Management for Weight Loss:
To address the issue, the article suggests managing stress levels through various self-care practices. Activities such as reading, listening to music, taking a bath, meditating, journaling, and spending time with supportive friends and family can help mitigate stress and, consequently, reduce cortisol levels. This, in turn, may positively influence the body's ability to shed belly fat.
In conclusion, the comprehensive understanding of genetics, cortisol dynamics, and stress management is pivotal for individuals striving to achieve effective and sustainable weight loss, especially in the challenging area of belly fat.
FAQs
But long runs alone aren't going to help you shed that belly fat. You also need to make dietary and lifestyle changes to shift those problem areas. Even if you're a regular runner who is watchful of what you eat, it's still possible to have belly fat that you just can't shift. In many cases, this can be down to diet.
Why can't I lose belly fat even though I exercise? ›
One reason belly fat is so hard to lose is that it's considered an “active fat.” Unlike some fatty tissue that simply sits “dormant,” belly fat releases hormones that can have an impact on your health — and your ability to lose weight, especially in the waist and abdomen areas.
Why can't I lose belly fat but I do everything right? ›
Too many starchy carbohydrates and bad fats are a recipe for that midsection to expand. Instead, get plenty of veggies, choose lean proteins, and stay away from fats from red meats. Choose healthier fats in things like fish, nuts, and avocados. Even a moderate cutback on carbs (grains, pasta, sugars) can help, too.
Why do some people never lose belly fat? ›
Your hormones are to blame
Also, as we age, “we begin to lose muscle mass, and our metabolic rate (the effectiveness at which we burn calories) decreases further, so we're more likely to hold onto fat in general, which includes the hard-to-shift belly fat.”
How many days will it take to reduce belly fat by jogging? ›
The amount of time it takes to lose belly fat by running varies from person to person, depending on their body composition, starting weight, and fitness level. That being said, the general goal for many people to slim down their midsection is about 8-12 weeks of regular running exercise.
What are the 5 foods that burn belly fat? ›
Five foods that may help burn belly fat include:
- foods with soluble fiber like fruits, vegetables, and legumes.
- foods with protein like meat, fish, eggs, and dairy.
- fatty fish like tuna and salmon.
- foods with probiotics like yogurt, kefir, sauerkraut, and kimchi.
- green tea.
The best way to lose belly fat is through a combination of lifestyle changes, including a balanced diet, regular aerobic exercise and high-quality sleep. Keep in mind that gradual weight loss is the most healthy and sustainable way to lose weight and keep it off.
What to drink to lose belly fat in 3 days? ›
Lemon is valuable for health in preventing lifestyle-related illnesses. For example, lemon helps promote fat metabolism and reduce body weight and fat accumulation. Lemon might help reduce the accumulation of belly fat. Add some lemon juice to a glass of warm water and drink it in the morning on an empty stomach.
What is a cortisol belly? ›
Cortisol belly refers to the accumulation of belly fat caused by chronic exposure to high levels of cortisol. Cortisol, also known as the stress hormone, plays an important role in helping your body respond to stress, reduce inflammation, and regulate blood pressure, blood sugar, and metabolism.
What is a PCOS tummy? ›
PCOS belly refers to the accumulation of fat around the belly of someone who has PCOS. This is due to hormonal imbalance and insulin resistance. The fat will tend to build up on the belly specifically rather than the rest of the body. There isn't an easy fast fix for PCOS belly.
You can strengthen and tone abdominal muscles with crunches or other exercises focused on your belly. But doing those exercises alone won't get rid of belly fat. The good news is that visceral fat responds to the same diet and exercise strategies that can help get rid of other extra pounds and lower total body fat.
Why is it impossible for me to lose belly fat? ›
“Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat.” Natural foods like fruits, vegetables and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat, Patton says.
How do runners get rid of belly fat? ›
To run effectively to reduce belly fat, you should not only run forever on one terrain but should change many different running places such as flat land, running uphill, stairs,... This helps change atmosphere, mood when jogging, help burn fat better.
Why does my stomach look fatter after running? ›
A temporary increase in abdominal size post-exercise is usually nothing to worry about. It's a normal response to inflammation, water retention, increased blood flow, and digestive shifts. This swelling is generally short-lived and should subside as your body recovers from the workout.
Why is running bad for belly fat? ›
If you begin a run too briskly, it's difficult for the body to switch from burning sugars to burning fats. However, although the body burns fats during lower intensity workouts, the fat burning rate remains low and you have to exercise longer to burn the same amount of calories you would at higher intensities.
Why am I not burning fat while running? ›
But perhaps the most common reason people don't lose always lose the weight they expect to through running, is that, post-run, they simply slow down during the rest of the day. It is a trend many scientists have observed by fitting runners attempting to lose weight with motion sensors or heart-rate monitors.
