7 Tips How to Reduce Fat
Reduce Fat - Do you have
to peer over a portly midsection to see your shoes? Does the thought of
swimsuit season looming near have you on the search for a stylish one-piece
bathing suit?
Aside from
aesthetics, belly fat is among the most dangerous types of fat. It is a
significant indicator of disease, and getting rid of it takes more than a few
sit-ups every morning. Weight gain around your middle is a sign that your
levels of cortisol (your stress hormone) are too high and that deadly
inflammation is infecting your body. Changing a few simple habits can reducethe weight around your waistline, making you your very best from the inside
out.
1. Interval
training. You can do crunches all day long, but you will never see that
six-pack if it is buried under layers of fat. To achieve a truly flat stomach,
work in some cardiovascular exercise between sit-ups, crunches, planks and
other abdominal exercises. Try jumping rope, running on a treadmill or even do
jumping jacks for 30 seconds to one minute between each set. You will shred fat
while building a solid core.
2. Don’t
skip meals. Skipping meals is an easy way to earn a round waistline. When you
skip meals, your body responds by raising cortisol levels, increasing cravings
and storing fat, especially in the abdomen. Consuming small meals and snacks
throughout the day can pacify cravings and rev up your metabolism to prevent
fat storage.
3. Skip the
sweets. Sugar is the mortal enemy of a flat tummy. Sugar causes unnecessary
spikes, crashes of your blood sugar levels and, when consumed in excess, gets
stored as fat. If you crave sweets, keep fruits like blueberries, raspberries
and strawberries accessible to pacify your sweet tooth.
4. Increase
vitamin C. Vitamin C, found in abundance in citrus fruits, broccoli, kale and
bell peppers, can aid in keeping cortisol levels under control. Plus, vitamin C
is essential in the production of carnitine, which the body uses to convert fat
into energy.
5. Boost
intake of healthy fats. Although you should still moderate your intake, healthy
fats like avocados, walnuts and olive oil can improve satiety. These foods will
also rev up your metabolism thanks to high doses of omega-3.
6. Sleep.
Statistically, when people get busy, sleep moves down on the list of
priorities. However, sleep is so important to weight management and optimal
health that you can’t afford to skimp on it. Multiple studies have proven that
too little or poor quality sleep leads to weight gain, junk food cravings and
increased risk of heart disease and diabetes. Getting more sleep is an easy way
to keep your body trim and healthy.
7. Relax.
Cortisol is the stress hormone. When you’re stressed, levels of cortisol rise.
In cases of chronic stress, like tight deadlines at work, financial crises,
injury or illness, your cortisol levels can reach extremes or impair the
function of your adrenal system all together. This can lead to weight gain or
the inability to lose weight, decreased immunity and increased levels of
inflammation.
Making time
to relax and meditate each day – even for only five minutes – can help you keep
cortisol levels balanced.
If you find
that you are struggling with stubborn belly fat coupled with fatigue, moodiness
and poor sleep despite your best efforts at a healthy lifestyle, you may be
suffering from a hormone imbalance. Conditions of hormone imbalance, like
adrenal fatigue, can be caused by chronic stress but may be corrected with
hormone therapy and healthy lifestyle changes.
By : Dr. Jennifer
Landa
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