If you are trying to lose belly fat, get ready to be bombarded with tons of information on what you should do, eat and what not to do. I agree it can be overwhelming. The first thing to consider is your primary reason for getting in shape which should be to burn visceral fat and stay healthy. Plus, the joy of having a trimmer waistline. Fat stored around your abdomen is hazardous to your health.
Fortunately, unlike the subcutaneous fat, visceral fat is receptive to the following exercise, diet and lifestyle changes.
Exercise is effective in balancing insulin levels and makes the cells more geared up for using glucose. The first step is minimizing sedentary time, considering that it facilitates more fat to be packed away on the body. Sweat for at least 30-60 minutes each day to elevate your heart rate. You should incorporate cardio exercise routines into your work out plan. Cardio incorporates aerobic exercise, like brisk walking, circuit training, biking, jogging, running and swimming that will burn fat faster. This is a great way to shed visceral fat as it burns many calories. Also, strength training will burn more calories over time and get your muscles stronger, while consuming more energy.
If you are a beginner with aerobic exercise, start with brisk walking, jogging or running at least two to three times per week.
Reduce Sugar and Refined Carbohydrates.
Losing weight starts from the kitchen. You lose visceral fat more rapidly when you combine exercise and eating right. It is essential to adhere to a wholesome, well-balanced diet.
Eating healthily is crucial in order to control insulin release. Insulin is necessary for converting energy from food into cells for energy. A healthy cell usually has high-level receptors for insulin and thus responds rapidly. However, a cell exposed to excessive levels of insulin through an ongoing presence of high glucose breaks the system down. It causes cells to reduce the number of insulin-responsive receptors, ultimately leading to insulin resistance.
Consuming excessive amounts of refined carbohydrates and sugars spikes insulin. Cut out processed, high-sugar, high-fat foods and include lean proteins, vegetables, and complex carbs like sweet potatoes, beans and lentils.
Instead of frying your foods, use low-fat cooking methods, such as broiling, boiling and baking. Opt for healthier oils like olive oil instead of butter or peanut oil.
Fill Up on Non-starchy Veggies, Fats and Proteins
Wholesome fat-burning foods are the best options for a healthy diet. Aim to eat high-nutrient foods. Good sources are eating healthy fats, including coconut oil, extra virgin olive oil, fish, nuts and seeds. These foods have beneficial effects on insulin balance, gut bacteria, hormones and weight management. Fuel up on proteins to suppress hunger and lower insulin spikes. Healthy proteins include fish, eggs and raw dairy. Include whole grains, fresh fruits and vegetables, and lean protein into your diet with to enhance weight loss.
Avoid Trans Fat.
Cut out trans fats. No ‘buts.’
Trans fat is a type of fat made by pumping hydrogen into vegetable oils. They have a longer shelf life and are a preferred choice for baked foods and chips.
Studies show that consuming trans fats can increase visceral fat and cause numerous health problems.
They can equally stimulate the body’s adrenal glands to produce more cortisol, a stress hormone and excess cortisol can increase visceral fat storage.
Stress triggers the production of the stress hormone called cortisol which interferes with appetite control, metabolism, sleep and food cravings. Chronic stress is linked to visceral fat gain. Women with larger waistline in proportion to their hips tend to produce more cortisol when stressed.
Some proven ways of reducing stress include exercising, deep breathing, yoga or meditation or just spending more time with friends and family. There are also benefits of sun exposure beyond vitamin D that can help reduce stress.
Prioritize Getting Good Sleep.
The benefits of sleeping at least seven to eight hours a night cannot be overemphasized especially when it comes to hormone and weight control. Good night rest resets appetite, curbing sugar cravings and lower stress hormones. It also boosts overall body metabolism.
Try meditation, or yoga, take a bath and avoid excess caffeine in order to fall asleep easily. A good night’s rest can do wonders for your health.
Limit Alcohol Intake And Drink Water
Cut down alcohol or drink a small amount of alcohol especially red wine, which has some health benefits. Excessive alcohol can sabotage any health goals you have.
Some studies prove that alcohol is linked to fat being stored as visceral fat. For instance, a study in 8,603 Korean adults found that people who drank the most alcohol had the largest waist circumference, a marker of visceral fat.
Garcinia cambogia is a small, pumpkin-shaped tropical fruit also known as the Malabar tamarind and is commonly used as a weight-loss supplement. It works by curbing appetite and the body’s ability to store fat. It could help keep blood sugar and cholesterol levels in check.
Garcinia contains an active ingredient called hydroxycitric acid, or HCA, that has boosted fat-burning capabilities. It also appears to block an enzyme called citrate lyase, which the body uses to store fat.
Garcinia cambogia may make it easier for the body to use up glucose, instead of storing it away as fat. A study using mice showed that mice that got garcinia cambogia had lower insulin levels than mice that didn’t.
It can improve cholesterol levels, lowering triglycerides and LDL (the “bad” cholesterol) and raising HDL (the “good” cholesterol).
Other benefits of garcinia cambogia include the following;
Reduced cravings for unhealthy foods, like sugar addiction
Lower moods swing and enhance positive moods.
Increase energy and concentration levels
Stabilize blood sugar level.
Improve bowel movements.
Reduce joint pains.
Improve cholesterol levels.
Nonetheless, if you’re a diabetic or have high blood pressure, it’s crucial to consult a specialist before taking garcinia cambogia supplements along with other medications as it could cause glucose to be dangerously low.
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