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While past studies have examined cortisol response in overweight women, this is the
first study to show that lean women with abdominal fat have exaggerated responses to
cortisol. Abdominal fat is related to worse health, including greater risk of heart
disease and diabetes.

“We also found that women with greater abdominal fat had more negative moods and
higher levels of life stress,” said Elissa S. Epel, Ph.D., lead investigator on the study
she conducted while at Yale’s psychology department. “Greater exposure to life stress
or psychological vulnerability to stress may explain their enhanced cortisol reactivity.
In turn, their cortisol exposure may have led them to accumulate greater abdominal
fat.”

Published in the September/October issue of Psychosomatic Medicine, the study
looked at pre-menopausal, non-overweight women, and overweight women who stored
fat either centrally—at the waist vs. peripherally—at the hips, and examined their
stress responses over three consecutive days.

Cortisol affects fat distribution by causing fat to be stored centrally—around the
organs. Cortisol exposure can increase visceral fat—the fat surrounding the organs—
in animals. People with diseases associated with extreme exposure to cortisol, such as
severe recurrent depression and Cushing’s disease also have excessive amounts of
visceral fat.

“Everyone is exposed to stress, but some people may secrete more cortisol than
others, and may secrete cortisol each time they face the same stressor,” Epel adds.
“We predicted that reacting to the same stressors consistently by secreting cortisol
would be related to greater visceral fat.”

After the first exposure to stress, women with greater abdominal fat felt more
threatened by the study’s stressful tasks, performed more poorly on them, and
secreted more cortisol. They also reported more life stress. By the third exposure to
stress, the lean women with abdominal fat still consistently secreted more cortisol in
response to stressful lab tasks, compared to women with peripheral fat.

“It is possible that greater exposure to stressful conditions or psychological
vulnerability to stress has led them to overreact to stressors in their daily lives, so
they have had greater lifetime exposure to cortisol,” Epel said. “Cortisol, in turn may
have caused them to accumulate abdominal fat. Genetics, however, also play a role in
shaping reactivity to stress, as well as body shape.”

Lifestyle and age may also influence levels of abdominal fat. Smoking, alcohol and lack
of exercise all contribute to greater abdominal fat. Postmenopausal women tend to
carry fat at their abdomen, due to changes in sex hormones. Epel said a healthy
lifestyle, including getting enough sleep, exercise and relaxation, may reduce cortisol
levels.

“These relationships likely apply to men as well,” Epel said. “However, excess weight
on men is almost always stored at the abdomen. On the contrary, in pre-menopausal
women, excess weight is more often stored at the hips. Therefore, for women, it is
possible that stress may influence body shape more than for men, leading to abdominal
fat instead of lower body fat accumulation.”

Elissa Epel’s research team at Yale included Kelly D. Brownell, Ph.D., Jeannette R.
Ickovics, Ph.D., Jennifer Bell, and Grace Castellazzo. Other researchers included Bruce
McEwen, Ph.D. of the Rockefeller University; Teresa Seeman, Ph.D., of the University of
California, Los Angeles; and Karen Mathews, Ph.D. of the University of Pittsburgh.

The study was funded by the MaCarthur Foundation Research Network on
Socioeconomic Status and Health.

In a study by UCSF researchers published online in the Journal of Obesity, mastering
simple mindful eating and stress-reduction techniques helped prevent weight gain
even without dieting.

Women in the study who experienced the greatest reduction in stress tended to have
the most loss of deep belly fat. To a greater degree than fat that lies just under the
skin, this deep abdominal fat is associated with an elevated risk for developing heart
disease or diabetes.

“You’re training the mind to notice, but to not automatically react based on habitual
patterns — to not reach for a candy bar in response to feeling anger, for example,” said
UCSF researcher Jennifer Daubenmier, PhD, from the Osher Center for Integrative
Medicine. “If you can first recognize what you are feeling before you act, you have a
greater chance of making a wiser decision.”

Daubenmier led the current study with UCSF psychologist Elissa Epel, PhD. The study,
published online in October, is part of ongoing UCSF research into how stress and the
stress hormone cortisol are linked to eating behavior, fat and health.

Recognizing Sensations of Hunger, Fullness and Taste Satisfaction

The women who participated were not on calorie-counting diets. Instead, 24 of the 47
chronically stressed, overweight and obese women were randomly assigned to
mindfulness training and practice, and the other 23 served as a control group.
Although no diets were prescribed, all participants attended one session about the
basics of healthy eating and exercise.

The training included nine weekly sessions, each lasting 2 1/2 hours, during which the
women learned stress reduction techniques and how to be more aware of their eating
by recognizing bodily sensations — including hunger, fullness and taste satisfaction. At
week six they attended an intensive seven-hour, silent meditation retreat.

They were asked to set aside 30 minutes daily for meditation exercises and to practice
mindful eating during meals. Researchers used a scientifically tested survey to gauge
psychological stress before and after the four-month study, and recorded the women’s
fat and cortisol levels.

The UCSF researchers looked for changes in the amount of deep abdominal fat and
overall weight. They also measured secretion of cortisol shortly after awakening, a time
when cortisol peaks in those under chronic stress.

Cortisol secretion runs in a daily cycle and normally ramps up when we awaken. But
secretion also is triggered by both real and perceived threats. If we wake up,
anticipate the day’s events, and experience these thoughts as stressful, cortisol
secretion may spike even higher, Daubenmier said.

On Average, Mindful, Obese Women Did not Gain Weight in Study

Among women in the treatment group, changes in body awareness, chronic stress,
cortisol secretion and abdominal fat were clearly linked. Those who had greater
improvements in listening to their bodies’ cues, or greater reductions in stress or
cortisol, experienced the greatest reductions in abdominal fat.

Among the subset of obese women in the study, those who received the mindfulness
training had significant reductions in cortisol after awakening and also maintained their
total body weight, compared to women in the waitlist group, who had stable cortisol
levels and continued to gain weight.

The stress-reduction and mindful-eating techniques used in the study were adapted
from methods developed three decades ago by Jon Kabat-Zinn, PhD, the first director
of the Stress Reduction Clinic at the University of Massachusetts Medical School and a
founding member of the Cambridge Zen Center. The mindful-eating techniques used in
the UCSF study are part of a larger program of mindful eating developed by Jean
Kristeller, PhD, of Indiana State University.

Ongoing Study of Pregnant Women

“In this study we were trying to cultivate people’s ability to pay attention to their
sensations of hunger, fullness and taste satisfaction as a guide for limiting how much
they eat,” Daubenmiersaid. “We tried to reduce eating in response to emotions or
external cues that typically drive overeating behavior.”

Daubenmier said the small study is preliminary and must be confirmed in ongoing,
follow-up research. Furthermore, when the entire study group was included in the
analysis — overweight as well as obese women — the researchers found no significant
differences in weight change between women who practiced stress reduction and
mindful eating and those on the waiting list.

In a separate, ongoing study with lower-income, pregnant women who are overweight,
Epel,Daubenmier and colleagues are teaching similar mindful-eating techniques.
Pregnancy is a time when heavy women tend to gain an excessive amount of weight
and later find it very hard to lose it. Furthermore, excessive weight gain during
pregnancy can harm the baby’s health.

“We are intervening at a critical point, when the health of the next generation is being
shaped,”Epel said. “We hope to improve the health of both the mothers and their
babies.”

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What to do…??

Most people agree that too much stress has a negative effect on the human body, but
many may be surprised that high cortisol levels can increase fat storage, cause insulin
resistance and even trigger the premature death of brain cells. Dr Robert Kapolsky,
author of the best-selling book on stress “Why Zebras Don’t Get Ulcers,” explains how
the stress hormone interacts with a variety of different body systems. Some herbs can
attenuate the release of cortisol.

Phosphatidylserine
Phosphatidylserine stands out as one of many phospholipids present in the human
body. It has received particular attention due to its abilities to reduce cortisol levels.
Charles Poliquin, the Canadian strength coach who has trained 16 Olympic medal-
winning athletes, recommends the use of this supplement in the evenings to improve
sleep and lower cortisol levels, which creates a better environment for muscle growth.
Phosphatidylserine increases sensitivity to cortisol at the hypothalamus, a part of the
brain responsible for maintaining hormonal balance. This effect results in a reduced
signal to the adrenal glands and less cortisol release.

Step 1
Begin regular low intensity exercise. High intensity exercise increases cortisol levels while low
intensity exercise reduces them according to a 2008 study published in the “Journal of
Endocrinological Investigation.” Exercise also helps reduce stress through release of dopamine
and serotonin.

Step 2
Eliminate caffeine, which causes cortisol levels to increase. A 2006 study published in the journal
“Pharmacology, Biochemistry and Behavior” evaluated the impact of mental and physical stress
plus caffeine consumption on cortisol levels. Caffeine and mental stress increased cortisol levels,
more so in men than in women. Caffeine taken before exercise increased cortisol in both sexes.
Repeated caffeine use throughout the day increased cortisol for men and women.

Step 3
Supplement your diet with B vitamins. Stress depletes B vitamins, which are essential for proper
functioning of the nervous system. B vitamins also help reduce stress-related anxiety and
depression.

Step 4
Supplement your diet with vitamin C, which helps modulate stress and cortisol, according to a 2003
article in “Psychology Today.” The article cited a human study in which 120 people participated in
public speaking, half of whom took 1,000 units of vitamin C daily. Results showed the Vitamin C
group was significantly lower on measures of cortisol and hypertension. (See References 4)

Ingredients
Vitamin C (from Calcium Ascorbate), Pantothenic Acid (from Calcium Pantothenate), Calcium (from Calcium
Carbonate and Ascorbate), Magnesium (from Magnesium Oxide), Chromium (from Chromium Chelavite®
AAC), Relora® (a proprietary blend of a patented** extract from Magnolia officinalis bark and a proprietary
extract from Phellodendron amurense bark), Green Tea Extract (Camelia sinensis) (Leaf) (min. 95% Total
Polyphenols and 50% EGCg), Soy Lecithin, Ashwagandha Extract (Withania somnifera) (Root) (min. 4.5%
Withanolides), Holy Basil Extract (Ocimum tenulflorum) (Leaf) (min. 2% Ursolic Acid), Reishi Mushroom
(Ganoderma lucidum) (Whole Fruiting Body), Rhodiola Extract (Rhodiola rosea) (Root) (min. 3% Rosavins),
Banaba Extract (Lagerstroemia speciosa) (Leaf) (min. 1% Corosolic Acid), Other Ingredients: Cellulose
(capsule), Modified Food and Corn Starch, Silica, Magnesium Stearate (vegetable source), Magnesium
Carbonate, Dextrin and Maltodextrin. Contains no sugar, salt, yeast, wheat, gluten, milk, egg, shellfish or
preservatives. Vegetarian/Vegan Product.

Multiple studies since then have shown that belly fat — the cause of the classic apple-shaped body —
is more than nature’s way of telling you that you’ll never become a soap-opera star, news anchor,
rock legend, or Men’s Health cover model. It’s a sign that your body chemistry is seriously out of
whack. There are a number of substances your bloated belly secretes to your heart, liver, and other
vital organs. Among them:

• Free fatty acids. Released directly to the liver, they impair your ability to break down insulin, which
over time can lead to diabetes.

• Cortisone. High levels of this hormone are associated with diabetes and heart disease.

• PAI-1. This blood-clotting agent increases your risk of heart attacks and strokes.

By the way, heart disease and diabetes are only two of the ways belly fat can ruin your health. If you
count them all up, you’ll find at least 39 different diseases associated with abdominal obesity (40, if you
include looking lousy with your shirt off).

This Way Out
When we set out to create the Men’s Health Belly-Off Program, our mission was simple. We weren’t
looking for fancy dieting gimmicks. We weren’t looking for amazing weight-loss theories. We weren’t
looking to invent electronic gizmos or miracle pills. We just wanted to create a simple, instinctive, and
satisfying eating and exercise plan that would attack the fat around any man’s middle.

You and your gut will be the judges of how well we did, but if you ask us, we think we hit it out of the
park. The diet portion of the Belly-Off Program not only attacks belly fat specifically, but lets you eat
regular food while you’re at it. And our 8-week workout plan relies on the radical notion that you
should do the kind of exercise you like to do.

So keep reading. Following our plan may kill your chances in the Olympic cannonball competition. But
your odds of a gold-medal body just skyrocketed.

The Food Plan
Diets generally fail for one of two reasons: Either they’re too restrictive about the kind of food you put
in your belly, or they too frequently leave you feeling as if you haven’t put any food in your belly. In
either case, it’s usually not long before you have chocolate cruller crumbs on the corners of your
mouth.

You won’t be sabotaged by either of those problems with the Belly-Off Program Diet, which was
created for us by the trainer and nutritionist Thomas Incledon, Ph.D., R.D. Incledon built our program
around three simple weight-loss principles:

If you want to shrink your gut, get enough protein in your diet. In this case, about 25 percent of
calories. Why? For starters, protein makes you feel full and helps you build muscle (which increases
metabolism, thereby making it easier to lose weight). Just as important, high-protein diets have been
shown to be the best way of attacking belly fat. Consider a 1999 study published in the International
Journal of Obesity. Danish researchers put 65 people on either a 12 percent protein diet or a 25
percent protein diet. The low-protein dieters lost an average of 11 pounds, which isn’t bad. But the
high-protein subjects lost an average of 20 pounds–including twice as much abdominal fat as the
low-protein group.

Get enough fat. About 30 percent of your calories. First, fat helps you feel fuller longer between meals,
slowing your appetite. Second, it provides essential fatty acids needed for optimal health. Above all,
fat makes you feel that you’re eating real food, not starving in the land of plenty. Deprivation? Hey,
man, you don’t need no stinkin’ deprivation.

If you get enough protein and fat, your total calorie intake should take care of itself. Because you feel
full, you won’t binge on a can of Pringles and blow your calorie count for the day. The remaining 45
percent of calories in our plan comes from carbohydrates–enough to give your palate a full range of
tastes and your body a combination of fast- and slow-burning fuel.

How To Use The Diet
The meals shown here are “templates” that you can vary any number of ways to please your tastebuds
and avoid eating the same old thing every day. Follow them and you’ll get between 2,400 and 2,800
calories per day. That should provide plenty of calories for all but the most severely obese, while
allowing most guys to lose fat around their middles at a steady pace. (Don’t worry about hitting the
numbers on the nose every time. If you exceed your fat quota during lunch, for instance, just cut back
a little during dinner.)

Breakfast
Whole grain cereal or oatmeal (1 1/4 c)
Fat-free milk (2 c)
Almonds or other nuts (4 Tbsp)
Raisins (2 Tbsp)

Total: 591 calories, 29 grams (g) protein, 78 g carbohydrates, 18 g fat

Lunch
Sandwich made with whole grain bread (2 slices)
Lunchmeat or canned tuna (5 oz)
Reduced-fat cheese (1 slice)
Tomato (2 slices)
Mayonnaise (1 Tbsp)
Carrot (1)
Orange juice (1 cup)

Total: 666 calories, 41 g protein, 71 g carbohydrates, 25 g fat

Dinner
Meat (pork, chicken, or turkey breast, lean beef, seafood) (5 oz)
Salad (1 c)
Dressing (2 Tbsp)
Dark green vegetable (1 c)
Starch (bread, potato, pasta, rice) (1 slice or 1 c)
Fruit (3/4 c)

Total: 379-953 calories, 23-53 g protein, 33-109 g carbohydrates, 12-43 g fat

Floater Meal (may be split into two snacks)
Whole grain bread (2 slices)
Peanut butter (2 Tbsp)
Fat free milk (2 c)
Apple (1 medium)

Total: 629 calories, 31 g protein, 83 g carbohydrates, 20 g fat

The Exercise Plan
Can diet alone help you lose belly fat? Probably. In a 2000 study in the Annals of Internal Medicine, a
group who only dieted dropped just as much weight (16 pounds) and just as much belly fat (about 2
pounds) as the group who simply exercised.

That said, the combination of diet and exercise is still the best ticket to permanent gut reduction. The
diet-only group in the above study lost less total fat and more muscle than the exercise-only group.
What’s more, another, very scary study in Obesity Research looked at people who had each lost 14
pounds on a 28-day crash diet. Five years later, they had regained all the weight, with a twist: All the
new weight was fat, whereas they’d originally lost a combination of fat and muscle. And their health had
deteriorated in multiple ways, including increased insulin resistance and higher LDL cholesterol.

So what’s the best kind of exercise for losing your gut? The short answer is any kind that you’ll actually
do. But intriguing new research suggests that for many guys, particularly big guys with big bellies,
weight lifting may be the best way to lose weight.

In a study published in Preventive Medicine, researchers separated a group of people by overall
build–thinner or thicker–then put them on a 12-week weight-training program. More slender guys
didn’t get much benefit from weight lifting, but the guys who were big to begin with gained pounds of
muscle. The implication: Bigger guys benefit most from weight training.

If you’re a weights guy, this is the plan for you. The goal of the program, designed by the Canadian
strength-and-conditioning coach Craig Ballantyne, C.S.C.S., is to increase energy expenditure while
building muscle. Successful gut reduction through weight training combines these two elements. You
need to burn calories to lose weight now, and you need to build muscle to increase metabolism and
prevent future weight gain.

How To Use This Program
Every week, do three workouts that each use different exercises and different systems of sets and
repetitions. Working three different ways each week ensures that your body takes longer to get used
to the workouts and works harder to make adaptations. Hard work elevates metabolism, making you
burn more calories between workouts.

Weight. If you’ve never lifted before, trial and error can determine the amount of weight you’ll lift in
each exercise. Try to increase the amount by about 10 percent each week.

Cardiovascular work. This program relies on what Ballantyne calls “the new cardio.” Rather than long,
slow, steady aerobic exercise, it calls for you to go hard for short periods, then easy for a minute or
two. Do the cardiovascular workout one to three times a week.

Results. While muscle growth occurs after only one training session, it probably won’t be visible for
about 4 weeks. Fat loss, on the other hand, will be apparent much sooner. As soon as you start
expending more calories than you take in, you’ll start burning stored fat for energy. With the diet
changes and this exercise program, you could lose a pound or two of fat each week for 8 weeks.
Read more at Men’s Health: http://www.menshealth.com/weight-loss/lose-belly-fat/page/4#ixzz1yvxa3lSO