Your stomach shouldn’t be a waste basket!
There’s no point hiding from your mirrors, why not feel confident to put on that little crop top or bodycon dress you used to wear with pride. When white fat expands in your abdomen, nestling deep among your organs, it sets you up for some serious health trouble. We now know that this type of fat, called visceral fat, churns out stress hormones like cortisol and inflammatory substances called cytokines that affect the body’s production of insulin. It’s worse than just being generally overweight; you’re looking at increased risks of type 2 diabetes and heart disease.
1. Never stop moving
One thing about visceral fat is that it yields fairly easily to aerobic exercise. You may easily vaporizing calories through running, biking, swimming and overall anything that gets your heart rate pumping.
2. Pound the polyunsaturates
Saturated fat packs on more visceral fat than polyunsaturated ones, according to a Swedish study. When subjects ate 750 more calories daily for seven weeks, either in the form of palm oil (saturated) or sunflower oil (polyunsaturated), the former gained more visceral fat while the latter gained more muscle mass and less body fat.
Tips: polyunsaturated fats are the ones in nuts, seeds, and fish.
3. Pucker up
Did you know that obese people who consumed a tablespoon or two of vinegar daily for eight weeks showed significant decreases in body fat, particularly visceral fat, according to a 2009 Japanese study.
“One theory is that the acetic acid in the vinegar produces proteins that burn up fat,” explains Pamela Peeke, professor of medicine at the University of Maryland and author of Fight Fat After 40.
4. Easy Yoga for Weight Loss
Postmenopausal women who tried yoga for 16 weeks reported significant reductions in visceral fat in one study conducted in 2012. If you’re just not that into a room filled with women, any sort of relaxation exercise will do, even simple deep breathing can help, the key is to lower levels of the stress hormone cortisol, which is linked to belly fat.
5. Get fussy about fiber
Make sure you’re eating a lot of fiber. In a 2011 trial, subjects who increased their soluble fiber intake by 10 grams a day (the equivalent of two small apples, one cup of green peas, and one half cup of pinto beans) reduced visceral fat by 3.7% after five years.
6. Become the queen of this green tea
Moderate exercisers who stocked up on the antioxidants found in green tea, called catechins, were more likely to lose abdominal fat while exercising than those who didn’t take them. One study put the daily dose at 625 mg, the equivalent of two or three eight ounce cups of green tea.
7. Don’t sleep late
Women who wake up and go to bed at the same time each evening have lower levels of body fat, according to a recent Brigham Young University study.
A chaotic sleeping habit causes your internal clock to go haywire, which in turn causes your body to secrete fat-storing hormones like cortisol.
Tips: In general, adults need between seven and eight hours of sleep.
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One comment
Wish I had the answer you want. truth is you’ve got to be prepared to stick at a new way of living permanently otherwise you will just join the thousands that yo-yo, losing a bit then sticking it back on.All the fad diets and exercise trends are short lived and so is the weight loss that comes with them. The truth is that our modern lifestyles just don’t fit with our body programs. Our bodies like to conserve energy and store any excess as fat. it comes from the times when food was not so plentiful and we all had a lifestyle that burned calories.Now we eat processed food the manufacturers stuff the food with additives, sugar and fat to make it taste good and set up an addictive cycle getting you to crave more.Food is plentiful and eating is part of our social life. We drive everywhere and most of our work is not so physical.The result is we pile on excess pounds and find it difficult to lose it. Try to change by choosing fresh food whenever possible. Cut down your portion sizes it helps to get a smaller plate. Reduce the amount of sugar you eat. Try to eat your biggest meal at lunch-time so that you don’t go to bed and spend the night converting all those calories into fat. If you are feeling hungry between meals have a glass of water and wait a while. often we mistake thirst for hunger. If you still feel hungry after half an hour go for something healthy fruit is good. Take exercise regularly. Brisk walking is great, but you could take up the gym or swimming or join a sports club.Our bodies will try to find a way to carry out any exercise using the least calories. you can beat this by mixing it up. Try to alter the exercise you do each day and vary the intensity. Start off moderate then do a burst of really hard then go back to moderate. This will maximise the calories you burn and raise your metabolic rate so you go on burning after you stop exercising.The most important thing is to stick at it. you will look and feel great when you start losing weight