In days of security tension and chronic lack of sleep, in addition to everything we are going through, it is worth knowing about another very frustrating side effect of stress – an increase in abdominal fat.
Why does this happen? During stress, the body interprets emotional distress as a need for available energy for “fight or flight.” The cortisol that is secreted – causes the breakdown of fat stores and directs them straight to the abdominal area, where there are more receptors for this hormone.
The result is, unfortunately, an accumulation of visceral abdominal fat – that same deep and dangerous fat that wraps around the internal organs, and is completely different from the subcutaneous fat that you can simply “pinch.”
A skin fold or abdominal fat – there is a difference
Many of us relate to abdominal fat as a visual nuisance, something that prevents the jeans from closing. But it is important to know – today abdominal fat is considered such a high risk factor that measuring abdominal fat is gradually becoming a more important test than the BMI index.
But before we explain what the problem is with this fat, we need to distinguish between two types of fat we have in the abdomen: Subcutaneous fat – the one we can easily pinch, and visceral fat. Visceral fat is the one located inside the abdomen, lining the internal organs, it is definitely not the skin fold and it is the real drama.
It turns out that it has the ability to secrete inflammatory substances (cytokines) into the bloodstream, which disrupt metabolism in the body. The result is a very long list of risks, starting with type 2 diabetes and fatty liver, and continuing to high blood pressure, an increase in “bad” cholesterol (LDL) and heart disease.
A large-scale study published in Circulation by the American Heart Association (AHA), found that the accumulation of such visceral fat is directly associated with a significant increase in the risk of cardiovascular diseases, even among people whose BMI index is considered normal.
The researchers emphasized that waist circumference is a more accurate predictor of health than the number that appears on the scale. In other words – first of all, it is necessary to understand that the skin fold that can be pinched, or that spills out of the jeans, and which we get angry at – is not the real problem.
Why does this happen?
If you feel that you “eat like a bird” and your waist circumference is still increasing, you are not imagining it. In older age and during menopause, the simple equation of “calories in versus calories out” stops working on its own. Here is an example of additional factors that determine where your fat will settle:
1. The stress hormone (cortisol)
When we are under prolonged stress or suffer from lack of sleep (a very common phenomenon during menopause), the body secretes high levels of cortisol.
This hormone “orders” fat cells to migrate specifically to the abdominal area, where there are more cortisol receptors than anywhere else in the body. In short, chronic stress signals to the body “emergency mode,” and its response is to store abdominal fat for protection – even if you barely ate that day.
2. The insulin trap
Why do carbohydrates turn into belly fat? Over the years, our body becomes less efficient at handling sugar. When we eat simple carbohydrates (white flour, sugar, pastries), the pancreas secretes large amounts of insulin.
With age, and after prolonged consumption of carbohydrates over the years, the cells develop “insulin resistance,” and the sugar does not enter the cells for energy but is sent directly to the emergency storage in the abdomen. It is a vicious cycle: Abdominal fat itself worsens insulin resistance, which leads to even more abdominal fat.
3. Menopause
For women, menopause is the turning point. The decrease in estrogen changes the body’s fat distribution commands. If in youth fat tended to accumulate in the thighs and hips (“pear” structure), then in the absence of estrogen the body shifts to an “apple” structure. The fat moves to the center of the body, which significantly increases the health risk.
A study published in The Lancet Diabetes & Endocrinology showed that the hormonal change during menopause leads to a significant increase in visceral (intra-abdominal) fat, regardless of the woman’s chronological age or her caloric intake (sad!).
How do you measure the risk?
The World Health Organization recommends that women – and especially women during menopause – measure waist circumference in relation to height. According to the recommendation, waist circumference should be up to half of body height. That is, a woman whose height is 160 cm – it is recommended that her waist circumference not exceed 80 cm.
How do you calculate?
Waist circumference (in cm) ÷ height (in cm) = WHtR
Index results according to the World Health Organization:
0.4-0.5 – normal
0.5-0.6 – there is a certain risk
Above 0.6 – high risk for metabolic diseases
How do you defeat abdominal fat?
After we understood the “why,” it is time to talk about the “how.” The good news is that visceral fat responds very quickly to lifestyle changes. The key is not necessarily to eat less, but to eat smarter and restore the body’s hormonal balance.
Here are 3 steps that must be taken:
The first step: In order to lower insulin levels and allow the body to burn fat, we must significantly reduce the factors that encourage storage: the “empty” carbohydrates:
White bread, pastries, pasta and white rice are direct fuel for abdominal fat. Very sweet fruits should also be consumed in moderation.
A reduced-carbohydrate diet rich in protein is significantly more effective in reducing visceral fat compared to standard low-fat diets.
The second step: Instead of what we reduced, fill the menu with components that build muscle and maintain satiety:
Quality protein at every meal: eggs, tofu, legumes or fish provide the body with the building blocks for maintaining a high metabolism, raw and cooked vegetables are the secret to a feeling of fullness thanks to dietary fiber, and fat from nature: avocado, olive oil and natural nuts (in moderation) help balance sugar levels and provide stable energy.
The third step: Physical activity – mandatory. You do not have to run a marathon – a daily walk, Pilates or resistance training (to strengthen muscle mass) are critical to improve insulin sensitivity and encourage the body to part with stubborn fat.
In conclusion
To “convince” the body to release fat, we must lower insulin levels (the storage hormone) by reducing simple carbohydrates and sugars, and moderate cortisol (the stress hormone) through sufficient sleep and stress management.
Do not eat a carbohydrate in isolation. To prevent sugar spikes that encourage abdominal fat accumulation, combine a carbohydrate (such as honey or fruit) with protein and fat (such as yogurt or nuts) to delay the glycemic index.
Increasing the amount of protein and dietary fiber in the menu increases satiety, helps preserve muscle mass and signals to the body that it is in a safe and nourishing environment that allows fat burning.