Sleep usually isn't the first thing you think about when you are considering ways to lose weight, but in truth, getting adequate sleep is a crucial component of any diet plan. It helps your body to function well – and it helps fight against one of the natural causes of belly fat: cortisol. Let's look at this closer.

One of the most beneficial results of sleep is that it reduces stress levels. When you are under stress, the stress triggers a chemical reaction inside our bodies that puts us into "survival mode". At this time, our bodies create a chemical called cortisol – and it affects the amounts of belly fat. Cortisol basically tells us to save up fat stores for the "difficult times ahead".

In our society today, there are many causes for stress. Financial, personal, social and other obligations put stress on us. The incessant bombardment of advertisements and information, "self-imposed" famines that we call "dieting", and so much more all contribute to making our stress levels high – and as a result ourselves fatter – than ever before. Belly fat cortisol production sky rockets.

If you want to reduce belly fat, one rule you need to remember at all times is to simply slow down and relax.

Allow your body the release and time it needs to produce endorphins (the feel-good chemicals that you want instead of belly fat cortisol). Enough endorphins in your body contributes to your feeling much more positive about everything – including your weight loss attempts.

The belly fat one rule of getting enough sleep also is very important for those who are involved in regular exercise routines. Sleep gives your body time to repair itself.

Those achy muscles from strength training are caused by tiny tears in your muscle tissue, and sleep allows your muscles to rebuild them stronger than before. Those "rebuilt" muscles are part of the increased lean muscle mass in your body, and the more lean muscle mass you have, the faster your body burns calories, even while at rest.

Getting enough sleep is not always easy or enjoyable. According to several studies, most people do not get even close to the 7 to 10 hours your body requires. And if you want to get that lean body and fight belly fat cortisol, be sure to get enough sleep to ward off weight gain.

How do you make sure you get enough sleep? The easiest way to find out is to simply do a quick inventory of how many hours of sleep you are getting on a regular basis. If it isn't much, look at what is keeping you up.

Video games, television, computer time, alcohol, and more all act as stimulants that keep you awake when you could be getting that precious sleep. Some quick tips for enhancing your sleep time are to avoid caffeine of any kind after noon, do some yoga or stretching. Journal about the stress in your life or chat with a trusted friend.

Try to avoid the use of sleeping aids, and it is entirely too easy to get addicted to them. Discuss them with a physician before usage.

Another great way to encourage good sleeping habits is to make your bedroom a quiet, peaceful place. Pick up some cheap foam earplugs if noises wake you up, get some heavy curtains to keep out the light in the early morning hours, wind down with a cup of chamomile tea and a good book, or with personal devotions.

These are all ways your "belly fat one rule" of getting enough sleep will work for you, how you can ward off the build up of belly fat, cortisol production, and more.