5 Healthy Habits to Influence Where You Store Fat

Even though some factors (like hormones or genes) may feel as if they’re working against you, your lifestyle makes a big impact on where you store fat – and can also help buffer you against the effects of stress. Here are five healthy habits to focus on.

Eat Nutrient-Rich Foods

A balanced diet is one that is plant-based and fiber-rich, says Lauren Harris-Pincus, RDNthe founder of Nutrition Starring YOU and the author of The Everything Easy Pre-Diabetes Cookbookbased in Basking ridge, New Jersey. Focus on eating fruits, vegetables, legumes, nuts, seeds, whole grains, lean proteinsand healthy fat (like olive oil). Limit added sugar and ultra-processed foods. Following this pattern of eating offers several benefits. “This will keep energy levels more stable, keep you more satisfied and less likely to overeat, give you energy to exercise, and promote good sleep,” she explains.

Improve Your Sleep Hygiene

Prioritizing sleep is crucial. “When you don’t get enough sleep,your body releases more cortisol,the stress hormone,wich can promote fat storage,especially in the abdominal area,” says Michael Breus, PhD, a clinical psychologist and fellow of the American Academy of Sleep Medicine.Aim for 7-9 hours of quality sleep each night. Create a relaxing bedtime routine, ensure your bedroom is dark, quiet, and cool, and avoid screen time before bed.

Manage Stress effectively

Chronic stress can lead to increased abdominal fat storage. “When you’re stressed, your body releases cortisol, which can increase appetite and cravings, especially for sugary and fatty foods,” explains Harris-Pincus. Find healthy ways to manage stress, such as exercise, yoga, meditation, spending time in nature, or pursuing hobbies you enjoy.

Incorporate Regular Exercise

Exercise isn’t just about burning calories; it also helps regulate hormones and reduce stress. “Both cardio and strength training are notable,” says Breus. Cardio helps burn calories and improve cardiovascular health, while strength training builds muscle mass, which boosts metabolism. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week, along with strength training exercises at least two days per week.

Stay Hydrated

Drinking enough water is essential for overall health and can also influence fat storage. “Water helps your body function optimally,including metabolism and digestion,” says Harris-Pincus. It can also help you feel fuller, reducing the likelihood of overeating. Aim to drink at least 8 glasses of water per day, and more if you’re active or live in a hot climate.