If you intend to lose belly fat you will have to do more than just exercising. It is crucial what you eat and when you eat, and sticking with the type of exercise you are implementing.
You should realize that with losing the fat you will not achieve nice looking body, but you will also get many health benefits. Inflammation can be caused by abdominal fat or visceral fat storage around your organs can eject proteins and hormones which will harm the arteries and enter your liver. This will leave impact of the body’s ability for breaking down sugar and fats.
Chronic inflammation related with visceral fat storage, can stimulate many diseases related with metabolic syndrome. That’s the reason why excess weight around your middle is related with type 2 diabetes, heart disease, strokes and other chronic diseases, and why the measuring of your waist-to-hip rate is in fact a better indicator of your health state than measuring your body mass index.
Keys for Shedding Abdominal Fat Fast
In order to lose abdominal fat you must lose your overall body fat. The diet is crucial because poor diet leads to storing fat and stimulates the body to keep on to extra fat.
Reduce or Eliminate Sugar
Diminish consummation of sugar and fructose, whether refined or natural like crude honey. Reduce your consummation of grains (organic ones too), because they are quickly transformed into sugar in your body.
Remove every processed fructose from your diet such as high fructose corn syrup, which in fact is the worst in terms of causing metabolic problems. The body breaks it like it breaks the alcohol, which means it creates insulin resistance and fat storage more than sugars. The junk foods and sweetened dinks are full with fructose, but the companies are hiding it with more than 60 different names. The simple way to avoid them is to substitute them with completely natural and organic foods and drinks.
People that are insulin resistant mustn’t consume more than 15 grams of total sugar/fructose daily. If you are not insulin resistant and have normal weight, your advised dose is 25 grams daily.
Increases Healthy Fats
In order to diminish the fat you need to eat healthy saturated fats. With low-fat diet you will surely have more chances in achieving your weight lose goals. Most of the insulin resistant individuals will have benefits from 50-85% of their daily calories in the form of healthy fat until their insulin resistance becomes resolved.
Include more foods like:
- Avocados
- Real Butter
- Crude Dairy
- Organic Pastured Egg Yolks
- Coconuts and Coconut Oil
- Nuts and Organic Nut Oils
- Animal Based Omega-3s
Monounsaturated fatty acids included in nuts, olive oil and avocados are proved like very effective enhancers for abdominal fat loss. In one study, women twitted to a 1.600-calorie, high Monounsaturated fatty acids diet, which stimulated losing a third of their tummy fat in one month.
Intermittent Fasting (Not What You Think It Is!)
The third crucial thing for lowering abdominal fat (and overall fat) is intermittent fasting. This way is very efficient because it makes the body to use the fat as primary fuel preferably than sugar.
Intermittent fasting doesn’t mean you need to starve yourself, but it is a scheduling your meals to a narrow window of time every day, and if you are experiencing insulin resistance and extra body weight it is highly advised for you.
If you are insulin resistant you should limit your meals to a particular window of time each day. For example, you can trammel your all eating to the hours of 11 am and 7 pm. In fact you are skipping your breakfast and your lunch will be the first meal for the day.
This time table evens 16 hours of fasting per day, which will void your glycogen accumulations and stimulate the body to burn fat. This has been proved as the easiest time frame for most comply with, once the body has made the twit from burning sugar to burning fat.
The fat is considered as slow burning fuel, that will enable you to keep your energy without any crashes occurring as it can happen with eating sugar. If you implement this type of eating schedule you will better your insulin and leptin resistance, will bring weight back to normal, and many health problems resolved like blood sugar levels, blood pressure, etc.
Foods That Help Shed Belly Fat
There are many specific foods that can stimulate the lowering of belly fat by reducing inflammation, removing inflate and shutting down your fat accumulation genes. When the fat loss is treated this way the average individual can lose approximately four inches off their waist in six weeks. This method is scientifically tested and proved in targeting fat genes and turning them off. No calorie counting and no deprivation.
- First decrease inflating by removing extra salt and dairy and removing artificial sweeteners. There are many people who did this and lost up to three inches of inflate off their waist in one week.
- Second, cures your gut by consuming the “good bacteria” or probiotics. With balanced gut your body will be able to diminish inflammation and assist in turning off the fat genes.
- Third, stimulates your metabolism with protein, healthy fats and quality fiber.
The nine groups of foods advised for consummation are composed from plant-based smoothies rich with protein, healthy fat, fiber and resveratrol, organic free-range eggs, red fruits, olive oil and other healthy fats, fiber-rich foods, nuts and seeds, grass-fed meat, leafy greens and brightly-colored vegetables, together with many fresh herbs and spices.
Bringing back to normal is very important for your flora, because imbalance has a strong impact on your weight. There is a hypothesis that gut bacteria is controlling your appetite, but recent researches are stating that there is a relation between the foods you desire and the good bacteria in your gut, and their survival depends from those nutrients. For example, the microbes that are developing on sugar will stimulate your brain to consume more sugar.
According to other studies it has been shown that certain bacteria which is found in the gut can lead to insulin resistance and weight storage, by stimulating chronic low-grade inflammation in the body. Food processing, pasteurization and sterilization are having negative effect on the good bacteria. That’s why it is always recommended a diet with whole, unprocessed foods together with cultured or fermented foods.
Common Mistakes that Make Shedding Belly Fat More Difficult
Including large amounts of processed foods together with frequent eating are the primary reasons of storing fats. Yet, many other lifestyle factors can conduce to the issue. So avoiding these foods, together with using the fasting regimen you will assist your body in removing the excess inches around your midsection.
Chronic Stress
Chronic stress will hold your stress hormones increased, which prevents weight loss, so in order to succeed you need to Implement some stress-busting activities. When you will learn how to lower your stress level, your cortisol will be stabilized, your blood pressure reduced and your overall health will be greatly improved. You should try to minimize the stress every day, because it can occur at any time. Some of the most effective stress decreasing techniques are exercise, meditation, mindfulness training, yoga, activities in nature, music and EFT (emotional freedom techniques).
Drinking Diet Soda
In fact diet soda is creating twice bigger risk of extra weight and according to some researches it has been proved that the diet soda boosts the risk of weight gain to a bigger degree than the regular soda. If you intend to lose some weight, you must stop drinking artificially sweetened beverages immediately. Start drinking filtered water instead.
Alcohol Consumption
Every type of alcohol is stimulating weight gain, so if you intend to lose some weight you should avoid alcohol as much as you can. The beer is increasing the uric acid levels, which stimulates chronic inflammation and gout.
Lack of Exercise
For achieving better results in weight loss you should start with some high intensity interval training (HIIT). Once you start with this type of short intense training you will have positive effects on boosting muscle mass and bettering muscle fiber quality. Muscle tissue is burning 3-5X more energy than the fat tissues, so larger muscle mass will lead to increased metabolic rate, which will allow your body to burn more calories. You will burn calories even when you are sleeping. In addition, according to some researches the exercising in shorter dashes with resting periods between, is able to burn more fat than exercising permanently for a whole session.
The HIIT training followed by the intermittent fasting is a very effective combination, because your body will have to burn the extra fat. More walking is also recommend through the day. Seven to ten thousands steps are enough, together with the regular exercise regimen. Your metabolism will not be bolstered by this activities alone. You shouldn’t sit too much because it will boost the risk of insulin resistance and metabolic dysfunction, even if you are implementing the exercises regularly.
Exercises That Target Abs
Abdominal workouts shouldn’t be set aside because they don’t give results in eliminating fat directly from your waistline. The abdominal muscles are vital for movement through whole body, and by firming them you will assist in protecting and withholding your back, make your spine and body more resistant to any injuries and will assist in having improved balance and stability. A firm abdominal wall is crucial for optimal body movement and is more important as you grow older. A firm abdominal wall is also what will create that six-pack look once sufficient subcutaneous fat is lost.
Magnesium Deficiency
Magnesium is a mineral which is used from every single organ in your body, particularly the heart, muscles and kidneys. If you are facing fatigue or weakness, improper heart rhythms, muscle spasms and eye flickers, all of these can be caused by insufficient magnesium levels. It is proved that by consuming higher amounts of magnesium the blood pressure and insulin levels will be reduced.
You can find magnesium in green leafy veggies like spinach and Swiss chard, avocados, seaweed, beans and nuts and seeds (sunflower, pumpkin and sesame seeds).
Source: thescienceofeating.com
