There is no escaping it…or so it seems. People blame genetics, age, hormones, even their mother-in-law’s cooking.
It’s a strange and sneaky phenomenon, often effecting normal weight people who are actually slender, but carry a spare tire in the middle. If this is simply subcutaneous fat, the problem is merely cosmetic. Often though that spare tire in the middle of the body is protruding from the deeper fat, called visceral fat. It’s lodged in the abdominal cavity, around the heart, liver and lung and is a potential cause for serious disease, such as Type 2 Diabetes, breast and colon cancers, high blood pressure, heart disease and dementia. A small amount of visceral fat is needed to protect vital organs, but more than that is asking for trouble.
I went on a search for the best tips to lose the offending bump, plus the accompanying ‘love handles’. I looked for the most scientifically proven methods and for things that will make the process fast and easy.
1. Get Enough Sleep
Lack of adequate sleep will make sure to wreck your metabolism. Tired people are more prone to churn out stress hormones such as cortisol and cytokines (an inflammatory substance) both of which interfere with insulin production and gets the body and mind susceptible to anxiety and stress. We often compensate by craving the wrong foods, binge-eat to calm ourselves and gain weight, particularly white fat in the belly. 8 hours on average will get you feeling good. Keep temperatures low in the bedroom to help the body produce good, healthy brown fat.
Using comfortable bedding is important, as is enough hours fasting between dinner and breakfast.
2. Avoid Sugar
Refined sugar is the enemy, especially when it comes in liquid form. Sugary drinks are the greatest contributors to belly-fat, as are fruit juices and syrups.
Cookies, cakes, white bread, in fact all processed carbs turn to sugar in our body, and aside from making us gain weight, they go directly to form belly fat. Reading labels is a must, since anything processed will have sugar or saturated fats, both of which are to be avoided like an infectious disease.
3. Have Proteins at Every Meal
Animal proteins are best but if you’re a vegetarian, there is a list of vegetable based proteins which will keep the body satiated and strong. A high protein diet satisfies cravings and works to burn fat in our bellies. Additionally, fats such as coconut oil have proven highly effective for weight loss in the stomach area. Fish, eggs, poultry and other dairy products will both fill the stomach to prevent hunger and effectively help remove belly fat. As an example, Greek yogurt has 24 grams of protein in a single cup!
4. Exercise Regularly
The best way to exercise is to do a combination of aerobic movement, weight resistance, yoga and sets of planks with forearms on the mat will make sure you’ll not only lose the tummy weight, but keep it off.
5. Keep your Diet Strictly Low in Carbs
Green vegetables (the leafier the better), bright colored veggies like tomatoes and sweet potatoes, pumpkin, kale, broccoli, swiss chard and spinach ought to be on your daily dietary menu. All simple carbs must be cut out unless you are on vacation and even then must be eaten sparingly.
6. Have Fiber Daily and Eat Many Small Meals
Viscous is best and it comes by eating lots of fruits and vegetables. You can also take glucomannan, a supplement that will supply the needed fiber.
Several studies found that just by having at least 10 mg of fiber daily, without doing anything else, people lost weight, particularly belly fat, in a relatively short time.
These tips were the ones supported by all scientific research, medical surveys and individual reports of people who followed them with the result of having six pack abs for the first time in their life.
Most found they felt great, their energy level and mood were at peak and all reported the added benefits alone were worth the change in lifestyle.