Even with persistent healthy eating and exercise, belly fat can stick. The reason lies not only in diet but also in less noticeable factors such as stress and hormones.
When stress is prolonged, the body produces the hormone cortisol. Continuously high cortisol levels not only cause cravings for sweets and fat, but also promote belly fat accumulation. Dr. Smriti Kochar, an gut health expert at Health Shots (India), commented: Cortisol signals that the body is accumulating fat, especially in the waist area. This is the reason why you can increase your belly circulation during stress, even if your diet does not change much".
A study published in the Journal of Psychological Medicine also pointed out a direct link between high cortisol and increased belly fat. Therefore, stress-reducing activities such as mindfulness, deep breathing or relaxation walking are effective measures to break this fat cycle.
Lack of sleep and lack of exercise: Two factors that are easily overlooked
Not getting enough sleep is also a big culprit. Research from the US National Institutes of Health (NIH) shows that when there is a lack of sleep, the body not only increases the secretion of cortisol but also disrupts two hormones that control hunger, ghrelin and leptin. You will feel more hungry but less full, so it is easier to take in more calories than you need, Kochar analyzed.
To overcome this, experts recommend maintaining 7 - 9 hours of quality sleep each night, limiting screens before bed and keeping the room environment dark and cool.
Not only sleep, but also daily exercise plays a key role. Even though they practice the gym regularly, a sedentary lifestyle still causes visceral fat accumulation. Kochar emphasizes: Just increase simple exercise such as walking on stairs, walking at lunch break or getting up to stretch each hour also helps improve metabolism and support fat burning.
A healthy lifestyle helps get rid of belly fat
To sustainably reduce belly fat, comprehensive lifestyle adjustments are a must. Management stress, prioritizing sleep and getting more exercise during the day not only helps keep the waist neat but also creates a balanced state for overall health.
Kochar concluded: Follow your hormonal health. When your hormones are stable, you will not only reduce belly fat but also maintain long-term energy and a positive spirit."
