How to Reduce Belly Fat

by Maria on November 4, 2013

Here is some more expert advice on how to reduce belly fat:

Research has shown that the current diet of the Western world is between 70 to 90 percent starch, sugar, and fat, the average sleep time is less than eight hours a night, and the number 1 form of activity is sitting.

Studies show that belly fat is stored when the combination of excess calories meets the influence of the hormones cortisol and insulin.

Above all, the single biggest influence over the levels of insulin in your body comes from the amount of starchy and sweet foods you eat, while, the biggest influence over cortisol has to do with stress levels.

When it comes to cortisol, well, it can be your best friend or your worst enemy.Why? Because it speeds up fat burning, but can also increase fat storage when it’s “hanging out” with insulin.

In fact, insulin activity shuts down any fat releasing activity of other hormones, like cortisol. Consequently, insulin and cortisol together, plus excess calories are the real culprits in fat gain around the middle.

An important point to remember is that starch and sugar combined with fat represent the worst combination for fat gain.   While fat supplies calories by itself, it has little, to no impact on insulin production. But when fat is added to sugar and starch, (think doughnuts, French fries, pizza and burgers), you get higher calories, more insulin exposure, and fat gain.

By contrast, protein and vegetables add a high-powered hunger-suppressing effect with little insulin production. This means less calories and better hormone balance.

Furthermore, sleep magnifies this effect by lowering cortisol and increasing human growth hormone, a fat burning and muscle building hormone. Add  intense exercise, and you start seeing the fat drip off.

As a matter of fact, the fix lies in replacing the sugar and starch with fiber  and raising the protein, while normalizing the fat. The foods with the highest ratio of fiber are vegetables (beans, corn and potatoes are considered starch, especially when trying to lose fat), while foods highest in protein are eggs and all lean cuts of meat. While cheese and yogurt are also high in protein, they can add to the fat and sugar burden, so use dairy foods in small amounts.

For exercise, make your main form of activity fast-paced weight training. Weight training, done the right way, is better at burning fat and balancing hormones. Plus, it is great for your heart!

Circuit training is a form of body conditioning, or resistance training, using high-intensity aerobics. It targets strength building and muscular endurance.

Interval Training – If you’re overweight, use a stationary bike, or if you like to run, do sprints on the track.

Walking is a necessity that lowers cortisol. Include a walk after each workout.

And last but not least, make sleep a priority.

There you have it! Win-Win!

 

Leave a Comment

{ 1 trackback }

Previous post:

Next post: