Heard about how you can manage fats in your body? Are you “Chubby”
or “Fatty”? Don’t panic, here are some useful tips in getting rid of fats in
your body.
One of the most common questions I get is how to lose belly
fat. Belly fat is actually the most dangerous type of fat – besides aesthetics,
large waist lines are indicators of diseases and inconveniences for human. “Here
are some useful “tips” below;
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. So how do you shape up? Incorporate these 6 things
below and you will be on your way to a flatter belly in no time flat.
1. ENOUGH SLEEP/REST:
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.
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 a sprinkle of cinnamon in your morning coffee
or oatmeal- the spice has been shown to help 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 are under extreme stress, you secret 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 will 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: 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
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