Is your belly getting bigger under stress? 6 magic tricks to get rid of "stress fat" →

Do you feel familiar with these scenes: showing off potato chips when working late at night, ordering three cups of milk tea when being abused by the client, and finishing a bag of spicy strips when tutoring homework? In fact, it is not because you are "gluttonous", but when we are anxious and irritable, the body will release a hormone called cortisol. It will frantically suggest that you eat high-sugar and high-fat foods (milk tea, fried chicken, cakes), because these can quickly stimulate the brain to secrete dopamine, a "happy element"; secretly turn off your "satisfaction switch", so that you want to continue to stuff even though you are full; pile fat on your belly, and even let your waist circumference expand at a rate of 0.3 mm per day (you can grow a swimming ring in a year!). As a result, the greater the pressure, the more vigorous the dopamine secretion, and finally push you into a vicious circle of "the more tired you are, the fatter you are, and the fatter you are, the more tired you are"! As a result, your belly becomes bigger under heavy pressure! This is what we professionals often call the "stress fat" phenomenon.

Image source: Pixabay

1. Causes of stress fertilizer

The role of cortisol: When you are stressed, your body releases cortisol, a hormone that prompts you to crave high-sugar and high-fat foods, suppresses feelings of fullness, and causes fat to accumulate in your belly.

Vicious cycle: The greater the stress, the more likely you are to overeat, which in turn leads to weight gain, forming a cycle of “the more tired you are, the fatter you are, and the fatter you are, the more tired you are.”

2. Self-test of "stress fat index"

Do you only want to eat high-calorie foods when you’re stressed?

Do you want to continue eating even though you are full?

Do you gain weight after staying up late to work overtime?

Is your waistline tighter than it was last year?

If you meet two or more of the following conditions, it means that the “stress monster” may have set its sights on you.

3. 6 magic tricks to get rid of "stress fat"

Magic 1: 5-minute office sealing

Deep breathing: inhale for 4 seconds → hold breath for 4 seconds → exhale for 6 seconds, repeat 3 times.

Desk yoga: Do some simple neck and shoulder exercises, or even make an eyes-rolling emoticon to relieve stress.

Magic 2: Snack Transformation

Replace high-calorie foods with healthy snacks: pumpkin seeds, yogurt + blueberries, dark chocolate (more than 70% cocoa).

Magic 3: Dopamine Disco Plan

Release stress through relaxing exercise: do squats while watching TV, increase your steps while walking the dog, and incorporate simple exercises into housework.

Magic 4: Sleep Power Bank

Get 7 hours of sleep a day and avoid staying up late. Turn off your phone one hour before bedtime, soak your feet, or listen to white noise to help you fall asleep.

Magic 5: Emotional Trash Can

Release emotional stress by writing in a journal, venting with friends, and smelling peppermint essential oil.

Magic 6: You can lose weight even if you lie down

Allow yourself to relax occasionally and set small goals, such as "quit drinking 1 cup of milk tea this week", instead of pursuing extreme weight loss goals.

Image source: Pixabay

4. The Ultimate Tip

When stress strikes, take a deep breath, eat the right foods, keep exercising, and adjust your mindset, and stress-induced fat will naturally stay away from you.

Additional suggestions:

Dietary adjustment: In addition to choosing healthy snacks, you can also increase fiber-rich foods (such as whole grains, vegetables) to enhance satiety and reduce cravings for high-calorie foods.

Psychological adjustment: Long-term stress management can be achieved through meditation, mindfulness exercises, and other methods to regulate emotions and reduce the secretion of cortisol.

Social support: Staying in touch with friends and family, sharing stress, and getting emotional support is also an effective way to relieve stress.

Through these methods, you can better control your diet and emotions when facing stress and avoid the trouble of "stress fat".

Source: Chongqing Science Writers Association

Author: Mr. Zou's Science Garden Deputy Chief Physician Wang Ya, Chief Technician Zou Jingbo, and Doctor Sun Yu

Audit expert: Li Hanbin

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