One of the most common questions I
get is how to lose belly fat.I stand to be corrected as a child making a wish of who you desire to marry, im very sure 99% of us will never indicate that we want our wife or husband to have a big belly. Belly fat is actually the most dangerous type of
fat – besides aesthetics, large waist lines are indicators. It takes more than
just crunches! We start to gain weight in our midsection when our cortisol
levels spike. Stress is one of the primary culprits for high levels of cortisol
secretion. When this happens cortisol breaks downs lean muscle (the type of
tissue that burns calories most efficiently) and also holds on to fat storage
in the abdominal region. That stress can even get WORSE with bad dieting;
studies show that the stress caused by dieting can increase cortisol levels,
making no change in belly fat even with calorie restriction.
1. Sleep
If you want to work late at night,
think again. When your biorhythms are off, you end up eating more. When you’re
tired you produce more ghrelin, which triggers cravings for sugar and other
fat-building foods. Losing sleep can also alter your hormone production,
affecting your cortisol levels that cause insulin sensitivity, prime reasons
for belly fat! Getting about 7 hours of sleep a night is one of the best things
you can do for your body shaping goals.
2. Short bursts of exercises
1000 crunches a night may get you
strong abdominal muscles, but with a full layer of fat on top, you will not get
the results you really want. Instead of all those crunches, do exercises that
engage multiple muscle groups and work your cardiovascular system. Try
planking, where you hold yourself in a push-up position, resting your forearms
on the ground. Try 3 or 4 sets of holding for 30 seconds each. Getting up and
moving throughout the day by going for walks will also help.For married people, engage in sex positions that will help burn out the calories of the belly(Contact me for more info). Please note that exercise is a continuous thing.
3. Sugar is your Enemy
Fighting belly fat is 80% healthy
diet. Reduce calories by filling yourself up with protein, vegetables, whole
grains, and replacing bad habit snacks with good ones. For example, if you have
a sugar craving, replace your calorie laden latte with a Muscle Milk lite, one
of my favorites, because it has zero sugar and a ton of protein that will
satiate while also torching my sugar craving! Another great trick is your
morning Livren coffee or oatmeal. It helps stabilize blood sugar. It also slows
the rate at which food exits the stomach, which helps you feel fuller longer.
4. Vitamin C
When you’re under extreme stress,
you secrete more cortisol hormone. Vitamin C helps balance the cortisol spikes
that happen to you under this stress. Besides being a good way to counteract a
cold, Vitamin C is also essential for making carnitine, a compound used by the
body to turn fat into fuel, making this vitamin your fat burning friend.
If you’re going through an emotional
crisis, stress from work, or a bad eating splurge, increase your vitamin C –
it’ll help counteract the negative side effects. Try bell peppers, kale or kiwi
fruits. These have even more Vitamin C than the famous Orange!
5. Eat Fat
Yup, you heard me! It takes fat to
burn fat. Like I said above, it’s sugar that gets you fat, not fat. Good fats
include foods rich in Omega 3′s, like salmon, avocados & walnuts. These
foods are full of nutrients that help keep you satiated throughout the day.
6. Slowing down your breath
This is a very simple method that
you can use even when you’re in the midst of doing something else. Whenever you
notice you’re feeling tense and uptight check and see how you’re breathing.
Most people under stress either alternate holding their breath with short
breaths, or take rapid shallow breaths. After you become aware of your own
breathing, consciously relax your belly and slow down the breathing. This works
best if you focus on slowing down the exhalation rather than your inhalation.
With each exhalation you can say to yourself “slow down”. That is all there is
to it- Simple but surprisingly effective!!!
For further information, FREE Nutritional Consult contact us on 07080226027 Email: teetalkshealth@gmail.com, BBM Pin: 7A9BCEB2
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