Winning Strategies on How to Lose Belly Fat. By Dr. Mercola. When it comes to shedding stubborn belly fat, exercise alone is not the answer. The master key really lies with what you eat, and perhaps more importantly when you eat, followed closely by the type of exercise you engage in. Scheduling your eating to a narrow window of time each day is the version of intermittent fasting I recommend for those struggling with insulin resistance and excess body weight. Other healthy lifestyle habits such as sleep and stress reduction are also helpful, as they help keep your cortisol levels low. Cortisol is a stress hormone that, when elevated, depletes lean muscle and holds on to fat in the abdominal region. It's important to realize that the benefits of reducing belly fat go far beyond aesthetics.
Abdominal fat—the visceral fat that deposits around your internal organs—releases proteins and hormones that can cause inflammation, which in turn can damage arteries and enter your liver, affecting how your body breaks down sugars and fats. The chronic inflammation associated with visceral fat accumulation can trigger a wide range of systemic diseases linked with metabolic syndrome. This is why carrying extra weight around your middle is linked to type 2 diabetes, heart disease, strokes, and other chronic diseases, and why measuring your waist- to- hip ratio is actually a better indicator of your health status than body mass index (BMI).
When it comes to shedding stubborn belly fat, exercise alone is not the answer. The master key really lies with what you eat, and perhaps more.
Three Dietary Keys for Shedding Abdominal Fat. To shed abdominal fat, you need to reduce your overall body fat. It's simply impossible to target just one area for fat reduction.
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Diet is key here, as poor diet promotes fat accumulation and causes your body to hold on to excess fat. In terms of your food choices, the following two are foundational for successful weight loss: . This includes all forms of sugar and fructose, whether refined or . That said, processed fructose (such as high fructose corn syrup) is by far the worst of the bunch in terms of causing metabolic dysfunction. Because your body metabolizes it in the same way it metabolizes alcohol, it promotes insulin resistance and fat accumulation to a greater degree than other sugars.
Processed fructose is a staple ingredient in most processed foods and sweetened beverages, where it can hide under 6. As a general rule, if you're insulin resistant (and you likely are if you're struggling with abdominal fat) keep your total sugar/fructose intake below 1. If your weight is normal and you have no other signs of insulin resistance, the recommended daily amount is 2. Following a low- fat diet is a sure- fire way to sabotage your weight loss goals. To shed fat, you actually need to eat healthy saturated fats, and plenty of them. Most who are insulin resistant will benefit from 5.
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This includes avocados, butter made from raw grass- fed organic milk, raw dairy, organic pastured egg yolks, coconuts and coconut oil, unheated organic nut oils, raw nuts, and grass- fed meats, as well as animal- based omega- 3s. As noted in the featured article,3 monounsaturated fatty acids (MUFAs) found in nuts, olive oil, and avocados have been shown to boost abdominal fat loss: . The third dietary key for shedding abdominal fat (and fat in general) is intermittent fasting.
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This is really one of the most effective ways I've found to address excess weight, as it . For example, you could restrict your eating to the hours of 1. Essentially, you're just skipping breakfast and making lunch your first meal of the day instead. This equates to a daily fasting of 1. I have experimented with a number of different schedules, and this is my personal preference as it's really easy to comply with once your body has made the shift from burning sugar to burning fat. Fat, being a slow- burning fuel, allows you to keep going without suffering from the dramatic energy crashes associated with sugar. And if you're not hungry, or not eating for several hours is no big deal, I recommend following this eating schedule until your insulin/leptin resistance improves, your weight normalizes, and your health issues resolve, such as blood pressure, blood sugar, etc.
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- The biggest health hazard you're up against just might be a chair. Desk jobs, long commutes, too.
- The American Diabetes Association recommends you meet with a registered.
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After that, just do it as often as you need to keep yourself healthy without insulin resistance. Foods That Can Help You Shed Belly Fat A recent article. David Zinczenko, author of the book, Zero Belly Diet, addresses a number of specific foods that can help promote a leaner belly by decreasing inflammation, eliminating bloat, and turning off your fat storage genes.
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Zinczenko writes, in part. The key to this program is a scientifically proven eating program that targets your fat genes - - turning them to 'off' and making weight loss automatic. There's no calorie counting, no deprivation. Zero Belly works in three ways: 1. First, it reduces bloating by cutting down on excess salt, dairy, and artificial sweeteners.. Some of the test panelists lost up to three inches of bloat off their waist in just seven days.
Second, it heals your gut by feeding the 'good' microbes in your belly. A balanced gut reduces inflammation and helps to turn off your fat genes. Third, it turbocharges your metabolism with protein, healthy fats, and quality fiber. As Zinczenko points out, reestablishing a healthy gut flora is very important, as imbalances can have a significant impact on your weight.
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One hypothesis states that your gut bacteria may in fact be in control of your appetite. Recent research. 5 suggests there's a positive- feedback loop between the foods you crave and the composition of the microbiota in your gut that depend on those nutrients for their survival. Microbes that thrive on sugar, for example, can signal your brain to eat more sweets. Other studies. 6,7 have shown that certain bacteria found in your gut can produce insulin resistance and weight gain by triggering chronic low- grade inflammation in your body. Food processing, pasteurization, and sterilization also have a detrimental effect on your microbiome. For all of these reasons, and more, I always recommend a diet rich in whole, unprocessed foods along with cultured or fermented foods. Common Mistakes That Can Make Shedding Belly Fat More Difficult Eating a diet too high in processed foods (and hence processed fructose and other added sugars), along with eating too frequently, tend to be among the primary causes of a bulging waistline.
However, as discussed in a recent article,8 a number of other lifestyle factors can contribute to the problem. So, in addition to correcting your diet and implementing a fasting regimen, addressing the following factors may boost your chances of successfully eliminating those extra inches around your midriff: 1.
Lack of exercise: To maximize your weight loss results, be sure to incorporate some form of high intensity interval training (HIIT). This short intense training protocol improves muscle energy utilization and expenditure, due to its positive effects on increasing muscle mass and improving muscle fiber quality. Muscle tissue burns three to five times more energy than fat tissues, so as you gain muscle, your metabolic rate increases, which allows you to burn more calories, even when you're sleeping. Further, several studies have confirmed that exercising in shorter bursts with rest periods in between burns more fat than exercising continuously for an entire session. The combination of intermittent fasting and HIIT is a particularly potent combination, as when done in tandem it virtually forces your body to burn off excess body fat. To find the HIIT workout that works best for you, see my previous article: .
Ideally, aim for 7,0. Not only will this give your metabolism a boost in the right direction, it's also necessary to counter the ill effects of too much sitting—which in and of itself increases your risk of insulin resistance and metabolic dysfunction, even if you exercise! Magnesium deficiency: Magnesium is a mineral used by every organ in your body, especially your heart, muscles, and kidneys. If you suffer from unexplained fatigue or weakness, abnormal heart rhythms, or even muscle spasms and eye twitches, low levels of magnesium could be to blame. Researchers have also found that people who consume higher levels of magnesium tend to have lower blood sugar and insulin levels. Seaweed and green leafy vegetables like spinach and Swiss chard can be excellent sources of magnesium, as are some beans, nuts, and seeds, like pumpkin, sunflower, and sesame seeds. Avocados also contain magnesium.
Juicing your vegetables is an excellent option to ensure you're getting enough of them in your diet. Diet soda consumption: Contrary to popular belief, diet soda can actually double your risk of obesity compared to drinking none,9 and research has shown that drinking diet soda increases your risk of weight gain to a greater degree than regular soda. If you're serious about weight loss, ditch all sweetened beverages, including artificially sweetened ones, and opt for pure filtered water. Beer and alcohol consumption: Alcohol of all kinds will tend to promote weight gain, so consider cutting down on the number of drinks you indulge in each week. Beer has the added adverse effect of raising your uric acid levels, which promotes chronic inflammation.
Stress: Chronic stress will keep your stress hormones elevated, which can hinder weight loss efforts, so be sure to incorporate some stress- busting activities. As you learn how to effectively decrease your stress level, your cortisol will stabilize, your blood pressure will drop, and your health will improve in just about every way. It's important to realize that stress management isn't something you save up to do on the weekend—it needs to be done on a daily basis, because that's how often stress rears its ugly head.
There are many different stress reduction techniques, including: exercise, meditation, mindfulness training, yoga, spending time in nature, music, and EFT (emotional freedom techniques), the latter of which is a very effective form of energy psychology that can help .