Belly fat is famous for how easily it can tamper with any outfits. But that’s not all there is to belly fat. When fat nestles deep in your abdomen, it puts you at higher risk of medical conditions such as heart disease, diabetes and even cancer.
Also known as visceral fat, belly fat stimulates the release of inflammatory substances such as cytokins and stress hormones such as cortisol. Both of the above alter the release of insulin in the body. The end result is increased risk of heart disease and type 2 diabetes.
Eat Lots of Proteins
You probably already know that protein intake is essential for slimming. However, the real reason why proteins are important is that with age, the body produces more insulin to which fat cells and muscles don’t respond well. Insulin promotes storage of fat especially around the belly and eating more proteins will help prevent insulin resistance.
Don’t Stop Moving
The one thing about visceral fat, or belly fat if you prefer, is that it yields easily to intense exercise. Any activities that get your heart rate up including swimming, hiking, biking or running will easily burn belly fat. According to a study conducted in Duke, jogging an equivalent of 12 miles every day will do the trick.
According to a Japanese study (2009), obese people who consumed at least a tablespoon of vinegar every day showed a significant reduction in visceral fat after eight weeks. Vinegar contains acetic acid which produces proteins that in turn burn fat.
Pound the Polyunsaturates
According to a Swedish study published in February 2014, saturated fat leads to more belly fat compared to unsaturated fats. Subjects consumed 750 calories in the form of saturated fats and others in the form of unsaturated fats. After a period of seven weeks, those who had consumed saturated fats were found to have more body fat while those who consumed unsaturated body fat were found to have less body fat and more muscle mass.
Get Some Sleep
The recommended hours of sleep are six hours per night. Getting sleep for less than six hours contributes to increased visceral fat as it increases stress levels leading to release of stress hormones.
According to a 2012 study, postmenopausal women who did yoga consistently for sixteen weeks showed significant reduction is belly fat. If you are not exactly a yoga person, simple relaxation exercises such as taking deep breaths can help to reduce stress levels which in turn help to lower the levels of cortisol.
One Hidden Tip to Finally Lose the Stubborn Belly Fat
Why is it that some people can actually lose the belly fat and keep it off? How do these people lose it so successfully? What is the trick?
Having goals is paramount for a good fitness plan. Do you want to fit into much smaller clothes, or is just appearing a little slimmer your goal? Are you hoping to gain energy by exercising regularly? What are your ultimate goals?
Document Your Achievements
Only record your weight one time per week. If you weigh yourself too often, it can be a detriment to your self-esteem.
Journal Everything You Put In Your Mouth
Make a diary of all of the foods you eat daily and an estimate of the calories you take in. You should write down every single thing you consume, including snacks and drinks. Writing down what you consume can sometimes stop you from making poor diet decisions.