Dr. Ahmed Suppose you have been struggling with weight gain and stubborn belly fat and wondering why you can not lose those pounds even while on a diet. then we have some news for you.
That stubborn weight could be your visceral fat, which is located deep inside your abdominal cavity around your organs.
This is metabolically active and related to a number of health concerns, like CVDs or diabetes.
Even though a proper diet and some exercise are what come to mind when tackling this fat, there are two more culprits that play a critical role in its accumulation: chronic stress and poor sleep.
How stress is linked to visceral fat
Imagine your body constantly on high alert. That’s essentially what happens when you experience chronic stress.
This persistent “fight-or-flight” response triggers the release of stress hormones, primarily cortisol. While cortisol has essential functions, prolonged elevation can wreak havoc on your metabolism and fat storage.
Here’s how stress contributes to visceral fat:
Chronic stress affects how our body controls hunger. When we are stressed, our body makes more cortisol, a hormone that can increase the level of a chemical called neuropeptide Y [ref].
This chemical makes us feel hungrier, especially for sugary and carb-heavy foods. As a result, people may eat more and gain weight, especially around the belly.
Stress also causes emotional cravings, making us want comfort foods that are often high in calories and processed. This makes weight gain worse.
Another problem is insulin resistance. Cortisol can disturb how insulin works which makes it harder for our cells to take in sugar from the blood.
This raises blood sugar levels, and the body responds by making more insulin. Therefore, the cells stop responding properly to insulin.
Moreover, the extra sugar is then turned into fat and stored around the stomach area, leading to belly fat.
Cortisol does not just affect hunger and insulin, it also plays a role in how and where your body stores fat.
Studies show that cortisol increases the action of an enzyme called lipoprotein lipase, which helps store fat, especially around the belly and organs inside the abdomen.
How is sleep linked to visceral fat?
Just like stress, consistently poor sleep can damage your body’s delicate hormonal balance and metabolic processes, paving the way for visceral fat accumulation.
Here is how a lack of sleep contributes to belly fat:
- Hormonal imbalance: Not getting enough sleep can mess up the hormones that control hunger and feeling full.
The hormone that makes you feel hungry (ghrelin) goes up, and the one that tells you to stop eating (leptin) goes down.
This imbalance can make you eat more and crave unhealthy foods, just like what happens when you are under constant stress.
- Impaired glucose metabolism: Just like long-term stress, not sleeping well can make your body less sensitive to insulin. This can raise your blood sugar levels and cause more fat to build up around your belly.
- Increased cortisol levels: Not getting enough sleep can increase cortisol (a stress hormone), which makes the body store more fat around the belly.
- Reduced energy and motivation: When you don’t sleep well and feel tired, it becomes harder to eat healthily and stay active.
How to Break the Cycle of Poor Sleep, Stress, and Belly Fat?
The good news is that the effects of chronic stress and poor sleep on visceral fat can definitely be changed.
By properly managing stress and sleep, you can totally reduce your waistline and improve your overall health.
Removing stress:
Mindfulness and meditation are great ways to handle stress. Doing things like yoga, deep breathing, or just sitting quietly can help you feel calm and lower stress hormones like cortisol.
Even spending a few minutes each day on mindfulness can really help you feel better. Also, staying active is another good way to reduce stress.
Try to do at least 30 minutes of light to moderate exercise most days of the week to boost your mood and feel more relaxed.
Also, managing your time well and knowing what to do first can help you feel less overwhelmed. It is important to say no to things that are not necessary and to plan your tasks properly.
Try to actually make time for hobbies and fun activities that you enjoy; these help you relax and feel calm.
Fix your sleep:
Having a regular sleep schedule is very important because it helps your body’s internal clock (called the circadian rhythm) stay balanced.
Try to sleep and wake up at the same time every day, even on weekends, to keep this rhythm strong.
Before bed, do calming activities to help your body relax, like taking a warm bath, reading a book, or listening to soft music.
Make sure your bedroom helps you sleep well. Keep it dark, quiet, and cool; moreover, use a good mattress and pillow that support your body.
Try not to use phones, tablets, or other screens at least one hour before sleeping. The blue light from these devices can stop your body from synthesizing melatonin, which is the hormone that helps you sleep.
Also, do not have caffeine (like coffee or tea) or alcohol before bed. Caffeine keeps you awake, and alcohol can make your sleep light and broken.
If you think you might have a sleep problem like sleep apnea or insomnia, talk to a doctor. These problems can affect your health and need proper treatment.
