6 Ways to Burn Your Belly Fat Fast
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
–disease-disease-disease.
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.
Sleep
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’re 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’ll 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
Yup,
you heard me! 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!!!
