Some healthy lifestyle habits can help you fight belly fat accumulation. First, ensure good sleep and stress reduction, as these habits help keep cortisol levels low. Cortisol is a stress hormone that, when elevated, contributes to muscle loss and fat storage in the abdominal region.
Abdominal Fat: Not Just Aesthetics
It is important to realize that reducing abdominal fat has benefits that go far beyond aesthetics. Abdominal fat (visceral fat that builds up around your internal organs) releases proteins and hormones that can cause inflammation, which in turn can damage arteries and reach the liver, affecting how your body breaks down fat. sugars and fats.
Chronic inflammation associated with the accumulation of visceral fat can cause many systemic diseases related to the metabolic syndrome. That’s why excess weight around the waist is linked to type 2 diabetes, heart disease, stroke and other chronic conditions, and why measuring your waist-to-hip ratio is a better indicator of your health. health than body mass index (BMI).
Three tips for losing belly fat
1) Reduce or eliminate added sugar of your diet
This concerns all forms of sugar and fructose, whether refined or “natural”, such as agave and honey, as well as all cereals (including organic ), which quickly turn into sugar in your body.
That being said, refined fructose (like glucose-fructose syrup) is by far the worst of the bunch when it comes to cause metabolic dysfunction. Your body metabolizes it in the same way as alcohol, so it promotes insulin resistance and fat accumulation, even more so than other sugars.
2) Increase your consumption of good fats.
Following a low fat diet is the best way to sabotage your weight loss goals. To lose fat, you actually need to eat good saturated fats, and lots of them. This includes: avocados, organic butter, organic egg yolks, coconuts and coconut oil, organic cold-pressed nut oils, raw nuts and pasture-raised meats, as well as animal-based omega-3s.
Monounsaturated fatty acids, found in nuts, olive oil, and avocados, help boost weight loss. abdominal fat. In a study, researchers asked women to switch to a 1.600 calorie diet, rich in monounsaturated fatty acids, they lost a third belly fat in a month!
3) Intermittent fasting: belly fat can’t resist it
The third diet key to losing belly fat (and fat in general) is intermittent fasting. This is actually one of the most effective ways to deal with excess weight because it “resets” your body to start using fat as its main source of energy, instead of sugar. .
The simplest version of intermittent fasting for people with insulin resistance is to simply restrict your meals to a specific time window each day, say eight hours.
For example, you can restrict yourself to taking your meals between hours and 19 time. It’s basically just skipping breakfast and making lunch your first meal of the day.
That amounts to a daily fast of 16 hours – twice the minimum required to deplete your glycogen stores and start burning fat. This type of intermittent fasting is really easy to follow once the body starts burning fat instead of sugar.
Fat burns slowly, so it allows you to stay active without suffering sudden drops in energy associated with sugar.
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