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Taste for Life, Alandra Garcia, May 1, 2010

Different from other kinds of body fat, a pot belly does more than make you feel self-conscious in a bikini. Abdominal fat in women has been linked to a number of chronic disorders, ranging from breast and colorectal cancers to gallbladder problems and Type 2 diabetes.

"Deep abdominal fat contains four times more cortisol receptors than do other fat sites:' says nutritionist Ann Louise Gittleman, PhD, CNS. When we're young, the body regulates this stress hormone naturally by creating more cortisol (two to three times more) in the morning, allowing us to start our day full of energy, she adds.  Then the body naturally decreases cortisol by the evening, "so that we can easily fall into much-needed sleep."

But in middle age, baseline cortisol levels naturally begin to rise, making it harder to fall or stay asleep-with sleep disturbances accelerating the aging process and expanding the waistline.  

Sleeping less than seven or eight hours a night also plays havoc with hormones, including insulin, inhibiting the body's ability to metabolize carbohydrates and leading to blood sugar spikes. Not only is belly fat linked to insulin resistance-a factor in metabolic syndrome and Type 2 diabetes-but it can also lead to a fatty liver.   A liver clogged with "excess fats cannot perform its fat-burning and other essential duties," Dr. Gittleman adds. Freeing up the liver to do its job "may be the single most important step you ever take in improving your overall health."

THE RIGHT DIET

A Mediterranean-style diet balancing lean protein, slow-burning (low-glycemic) carbs, anti-inflammatory fats (omega-3-rich chia and flaxseeds, fish oil, and omega-6 botanical oils), brightly colored fruits and vegetables, and whole grains (including "clean carbs" free of gluten) leads to less abdominal fat and helps fight inflammation.   This largely plant-based diet also helps balance blood sugar and lowers cholesterol, protecting against cardiovascular and other chronic diseases.  

Dietary calcium intake has been found to help reduce abdominal fat over the course of a year.  If you can tolerate dairy, eat unsweetened yogurt with live, active cultures. A new study in the European Journal of Clinical Nutrition shows that beneficial bacteria-available in yogurt with live, active cultures and probiotic supplements-can help reduce belly fat.

Other recent research reports that catechins and other substances in green tea jump-start abdominal fat loss in overweight and obese adults-when combined with exercise. Green tea extract can even reduce LDL (lousy) cholesterol while raising HDL (healthy) cholesterol, lower insulin levels, and cut cortisol.  Another way to fight belly fat? Daily, moderate exercise helps firm up your tummy. Try aerobic and strength training as well as pelvic tilts and lifts.