6 Easy Explained Tips to Lose Belly Fat
Any fitness coach will tell you that the most common question they get is how to get rid of the belly in front of them.
Most coaches will then fire into explanations about nutrition, don’t do any cardio, lift weights, take 320 expensive supplements along with more you tube tips.
By the time your client has tried to figure out where to start they are more confused than before they asked.
So I threw some ideas around and came up with 6 simple ways to start removing the annoying layer of fat that stares up at you.
Here is the thing though. In order for you to lose the belly fat you must address your hormones.
I can’t tell you the amount of times I have seen hormones as the No: 1 reason the client was not losing body fat. A balanced hormonal system is the KEY to winning your battle with your belly.
Belly fat can be burned but not by starving yourself!
Belly fat is stored deep inside the body surrounding the organs. It lurks behind your abs, and when you get a lot of it, your get the dreaded belly.
Belly fat is not technically the fat you pinch that’s covering up your abs—that’s called subcutaneous fat. The thing is that you’re more likely to develop “love handles” and flabby abs if you have a lot of belly fat because both are influenced by hormone imbalances.
Belly fat is more easily burned than subcutaneous fat because it’s very responsive to the catecholamine adrenaline hormones. However, hormones are tricky because they must be balanced. When insulin, cortisol, and other hormones become unbalanced, it’s impossible to burn belly fat.
Do not do a low calorie diet plan. Starving yourself will only unbalance your hormones.
In addition, for people who suffer a bit of extra stress or have anxiety about their weight, a calorie approach will worsen existing hormonal problems and further elevate cortisol.
A simple way to balance hormones is by taking control of what you put in your mouth
Fasting and very low-carb eating have been found to have beneficial metabolic effects in certain situations because they improve the body’s ability to burn fat and carbs and can reduce inflammation.
But both are stressful and any time you don’t eat, cortisol is elevated to provide energy by converting amino acids from the muscles into glucose to provide the body and brain with energy. When you have an elevated cortisol curve and experience this frequently, your body thinks it needs to store belly fat so that it will have easily accessible energy in anticipation of more intense stress.
Another result of not eating is that insulin is elevated when cortisol raises blood sugar. Every so often, this is not a problem. When it happens day after day your cells become less receptive to insulin, which means they are not getting the energy needed.
Identify an eating pattern that allows you to avoid getting hungry or having intense cravings because both indicate that cortisol is increasing. People who are new to healthy eating often benefit from 4 to 5 protein-based meals a day to prevent insulin spikes and avoid unnecessarily elevating cortisol.
Start lifting weights because this type of exercise requires the muscles to become more sensitive to insulin. In addition, strength training resets the part of the brain that is involved in releasing hormones so that cortisol balance improves.
Also, avoid refined and high-sugar carbs pre-workout so that insulin is low. Unless you’re an athlete, you don’t need to worry about pre-workout nutrition assuming you have a fairly normal eating pattern. Just eat at normal times and focus on protein-based, lower carb meals.
High cortisol literally makes you unable to make rationale food choices
High cortisol activates a part of the brain that makes you crave pleasurable foods, but goal-oriented parts of the brain are reduced.
So, you’re never going to want steak and Brussels sprouts, but you’ll be overwhelmed with a desire for a bagel, cake, or other high-carb delight when you’re stressed. Giving in and eating your high-carb delight of choice won’t solve the problem because then you’ll spike insulin and consume a ton of calories that will be quickly be converted to belly fat.
Once insulin resistance develops, the hunger hormones, ghrelin and leptin, also get out of whack. Your brain becomes resistant to the STOP EATING message and you won’t feel in control of your food intake.
Eliminate all processed, high-sugar junk foods. Plan every meal around a whole protein (meat, fish, eggs, beans, or dairy), some good fat, and a vegetable or fruit.
Avoid stress eating by making a plan for how you’ll cope with stressful times and what you’ll eat. This approach works: A recent study found that among a population of stressed out kids who had high cortisol, those who had better coping skills and didn’t turn to sweets when under stress had less belly fat. Kids who coped by eating had worse body composition and bigger waistlines.
High cortisol alters circadian rhythms and disrupts other hormones
A lot of times we can’t sleep because we’re stressed, but trouble sleeping is equally stressful. It’s a vicious cycle of stress hormones altering your natural, protective hormone cascade.
When cortisol stays elevated all day long, release of the sleep hormone, melatonin is reduced. Without melatonin, you’ll never be able to sleep soundly.
Further, low testosterone means motivation to work out and be physically active drops and you’ll burn fewer calories over the course of the day. But, food cravings will increase and you’ll feel hungry.
How to fix it: You must start sleeping in order to start bringing cortisol back into balance. First, do the little things that promote sleep:
- Avoid caffeine, alcohol, and other stimulants.
- Fix your bedroom, getting blackout curtains and covering or unplugging electronics that emit light.
- Turn off Wi-Fi and cell phones.
- Avoid exposure to bright lights, especially from TV, computers, and cell phones in the hour before bedtime because this decreases melatonin production.
High-quality protein and Fats are most important food for losing belly fat
The most consistent indicator of leanness around the waist is a high-quality protein intake, which is defined as foods that contain a “threshold” amount of 10 grams of essential amino acids.
Eat animal-derived protein—beef, fish, poultry, milk, and eggs—at every meal.
Certain fats help you lose belly fat by improving insulin sensitivity.
Certain fats such as the essential fatty acids (EFAs) found in fish have been found to help people lose belly fat.
Fish oil improves insulin sensitivity because it gets incorporated into the lipid (fat) layer that protects cells. This allows the cellular receptors to bind more easily to insulin so that the body burns glucose for energy more efficiently.
Eating carbs the right way
Eating less of certain kinds of carbs is a useful trick for losing belly fat. But low-carb eating done wrong causes more trouble than it’s worth for the following reasons:
Here are strategies for removing problematic carbs from your diet:
Avoid all refined grains, such as bread, cookies, crackers, and the majority of processed foods since almost all of these foods contain at least a little bit of wheat, corn, soy, or rice as filler.
Radically reduce your intake of starches. A lot of people get 50 percent of their calories from rice, corn, wheat, and potatoes, which is one reason that diabetes and obesity are skyrocketing. Our digestive systems are simply not able to cope effectively with so much sugar so fast.
Eliminate all liquid carbs, especially “recovery” drinks. This means sports drinks, soda, all fruit juice, and anything with added sugar such as coffee or tea.
Eat carbs after working out because this can help lower cortisol. In addition, your metabolism will be elevated and the body will use carbs to replenish muscle glycogen instead of storing them as fat.
Avoid refined and high-glycaemic carbs for breakfast and pre-workout because the increase in insulin will shift the body away from burning fat. It also reduces energy levels and motivation.
Eat plenty of fibrous carbs, especially green vegetables and dark-coloured fruits. These foods are nutrient-rich, low in calories, and very filling. They’re also fairly easy to digest and don’t cause the same array of immune problems as grains.
If you wish to learn more secrets about losing your belly then click the link below: