Visceral fat (belly fat) coats the internal organs, making it dangerous to health and difficult to remove.
It is completely normal to have a layer of fat around the midsection. But experts say that if you carry too much fat around your waist, you may be at risk for health problems, including chronic pain.
And belly fat can be lost significantly when you lose weight in general on the body. Experts explain that no matter how much abdominal exercise you do, it is not possible to lose belly fat without taking a comprehensive approach to your weight.
But if you follow all the right techniques-eating a healthy diet and exercising, for example-and still don’t see results, you may be missing a basic trick.
Pippa Campbell, a nutritionist from Jersey, explains that learning to manage stress is important in shedding belly fat, saying, “Two important things I look for in new clients with belly fat are cortisol. and insulin. ”
Cortisol is known as the main “stress hormone”, although it has several important functions throughout the body.
And during stress, cortisol is released. Although small elevations are normal, chronic high cortisol levels can be a problem.
Research has shown that it promotes overeating and increases appetite, especially foods high in sugar and calories. It can lead to weight gain, as well as anxiety, headaches, sleep problems, and more.
High cortisol is also associated with resistance to insulin, another important hormone that rises in response to stress or diet. It tells the cells to absorb sugar to use for energy.
“Insulin resistance occurs when cells do not respond to insulin, so sugar does not enter the cells and is instead stored as fat, mostly belly fat.”
Another side effect of insulin resistance is hunger and carbohydrate cravings, which exacerbate the problem.
So what is the solution?
Peppa says we can target belly fat by “addressing root causes, such as stress management and cutting carbs.”
He especially recommends limiting foods with a high glycemic index (GI), as it causes an increase in blood sugar.
Foods with a high glycemic index (GI) include white bread, white rice, breakfast cereals, pastries, crackers, potato chips, and fruit yogurt.
Low glycemic index foods include oatmeal, lentils, and most fruits and vegetables.
Stress management takes time and effort. But if that’s the only thing you’re missing when you’re trying to lose belly fat, it’s worth a try.
In general, if you want to lose belly fat, you should first consider losing fat from your entire body.
Try these tips to lose weight and belly fat:
1. Get enough sleep
Getting enough sleep is in the realm of stress management by helping to control cortisol levels.
Rest also helps remove body fat by reducing cravings, suppressing your appetite, and giving you the strength to act more.
A Columbia University study found that when people don’t sleep well, they eat approximately 300 more calories per day than when they get enough rest.
It is believed that because insomnia stimulates the production of the hunger hormone, ghrelin, while lowering the level of leptin, the hormone that makes you feel full.
2. Reduce your sugar intake
Zanna Morris, author of The High Fat Diet: How to Lose 10lb in 14 Days, says belly fat is more associated with sugar.
He added: “Sugar triggers the secretion of insulin, which in turn encourages the body to store fat, especially around the waist.”
The body makes insulin to carry sugar to our cells. But overeating is associated with weight gain because of the types of foods that trigger it.
It means cutting out sugar, to get rid of hard spare fats, Morris explained.
the exercise
In addition to focusing on a balanced diet and eating the right carbohydrates, exercise is key to losing body fat.
Dietitian Helen Bond says: “A calorie-controlled diet, along with exercise, is the best way to reduce body fat. To increase fat burning, a combination of aerobic exercise (running, cycling, swimming) and strengthening exercises (such as lifting weights or using your body weight to build muscle) is more effective. ”
“One goal per week is to do at least 150 minutes of moderate-intensity aerobic exercise and do strength training at least twice,” he explains.
snacks
Although many dieters try to avoid snacks, Helen says it can be the key to getting more nutrients into our diet, which can improve health, as long as you choose your foods wisely. wise and it is best to avoid excessive snacks. processed or refined.
fiber
Fiber is a nutrient that adults often do not get.
The NHS says fiber can help with digestion and prevent constipation, which can cause bloating, while also reducing the risk of conditions such as bowel cancer and stroke.
Research has shown that fiber can promote weight loss, and the NHS says: “Choosing foods that contain fiber also makes us feel full.”
YYou can get more fiber by eating alternatives to whole wheat or whole grain cereal, bread, or pasta.
Fruits and vegetables are also high in fiber, as are legumes, including beans and lentils.
6. Beware of alcohol
Alcoholic beverages do not serve our health, because all types of alcohol contain calories, so when you drink them in large quantities, these calories increase, especially when you add calories. mixture, such as lemonade, cola or Fruit juice.
The Healthy Mummy website wrote: “Alcohol, especially sugary soda and beer, makes it nearly impossible to lose belly fat and puts extra pressure on the liver to detoxify. Excessive pressure on the liver can cause it to be very difficult to build muscle, which is key. lose belly fat.
Source: The Sun.
Source: Arabic RT
