Belly fat is the most dangerous kind of fat, which is not very easy to burn. It would not be wrong to say that it the hardest. It takes much more than merely crunches! One starts to gain weight in one’s midsection when one’s cortisol levels spike. Stress is actually one of the primary culprits for such high levels of cortisol secretion. When usually this happens cortisol breaks downs lean muscle (the kind of tissue which burns calories much more efficiently) & holds on to fat storage in the abdominal region as well. This stress can even get WORSE with the “bad” diet; researches have show that the stress which is caused by dieting can increase levels of cortisol, making no alterations in belly fat even with calorie restriction & limitation. So how does one shape up? Add in your routine these 6 things below & you will be on your way to a flatter belly in just no time flat:
1):- Sleep well: If one wants to work late at night, he must think again. When one’s biorhythms are off, one ends up eating more. When one is tired one produces more ghrelin, which triggers cravings for sugar & other fat-building foods. Losing sleep effects one’s hormone production as well, thus, altering one’s cortisol levels which cause insulin sensitivity, major reasons for belly fat! Getting about 7 to 8 hours of sleep every night is one of the best things one can do for one’s body shaping goals.
2):– Short bursts of exercises: 100 crunches a night may get one strong abdominal muscles, but with a absolute layer of fat on top, one will not get the results one really want. Instead of all these crunches, one must do exercises which engage multiple muscle groups & work one’s cardiovascular system. Try planking, where one hold himself in a push-up position, resting himself forearms on the ground. Try 2 to 3 sets of holding for 30 seconds each. Getting up & moving throughout the day by going for walks will help as well.
3):- Sugar is the “top” Enemy: Fighting belly fat is 85% all about healthy diet. One must reduce calories by filling himself up with protein, vegetables, whole grains, & replacing bad habit snacks with some good ones. Like, if one has a sugar craving, one can replace full-of-calories-custard with a late-night-frozen-fridge-fruits-oats, which is very favourite of many, because it has all “natural” sugar (fruits) & a ton of energy that will satiate while also torching one’s sugar craving! Another amazing trick is a sprinkle of cinnamon in one’s morning coffee or oatmeal- this spice has been proved to aid stabilize blood sugar. It slows the rate as well at which food exits the stomach, thus it helps one to feel full for longer.
4):– Vitamin C: When one is under extreme stress, one secretes more cortisol hormone. Vitamin C aids in balancing the cortisol spikes which happen to one under this stress. Besides being a great way to counteract a cold, Vitamin C is essential for making carnitine as well, which is compound used by the body to turn one’s fat into fuel, making this vitamin one’s fat burning friend. If one is going through an emotional crisis, stress from work, or a not good eating splurge, one should increase vitamin C intake – it will help counteract all negative side effects. Try kale, bell peppers, or kiwi fruits. They have even more Vitamin C than the very famous Orange !
5):– Eat Fat: Yup, you read it right! Fat do burn fat. Like we said above, it is sugar that gets one fat, not fat. Some good fats include foods which are rich in Omega 3′s, such as salmon, avocados and walnuts. They are full of nutrients which help keep one satiated throughout the day.
6):– Slowing down breath:- This is a so simple method which one can use even when one is in the midst of doing something else. Whenever one notice one is feeling tense & uptight check & see how one is breathing. Many of people under stress either alternate holding their breath with some short breaths, or they take rapid shallow breaths. After one becomes aware of one’s own breathing, one must consciously relax one’s belly & slow down the breathing. With each exhalation one can say to himself/herself “slow down”. That is it; though it is very simple but surprisingly very effective. TRY!!!