Belly fat is a problem for many people. Fat deposits accumulate here the fastest. What's more, improper nutrition and exercise methods will make fighting with unwanted "rollers" ineffective. The following article contains 5 great tips that will help you get rid of belly fat forever!

1. Use a low carbohydrate diet with lots of protein

One of the most important factors affecting a slim figure around the waist is eating the right amount of high-quality protein. Their best sources are meat, eggs, dairy products, and protein supplements.

How does eating high-quality protein help burn fat?

First of all, amino acids initiate protein synthesis in the body, which translates into building clean muscle mass and increase resting energy expenditure. So building muscle is a simple way to increase your calorie intake during the day.

Secondly, after eating protein, appetite-suppressing hormones are released, so you feel satiety for much longer than you would if you were eating a high carbohydrate meal. This contributes to the consumption of less overall food during the day.

Third, protein can limit the amount of carbohydrates eaten. When you consume high-carbohydrate products, you over-stimulate some hormones, leading to fat storage on your stomach.

2. Improve insulin sensitivity by optimizing carbohydrate intake

Limiting the consumption of certain types of carbohydrates is a simple procedure that will allow you to get rid of belly fat. However, do not go to extremes, because the too low supply of this macroelement can cause a lot of damage to our body. Here are the main ones:

low carbohydrate intake significantly reduces the level of serotonin - the neurotransmitter responsible for good mood, because of this people can often be depressed;

when we eliminate carbohydrates from the diet, the brain and body may stop responding to important metabolic hormones such as insulin and leptin;
lack of carbohydrates leads to a slowdown in liver function, which translates into a decrease in the metabolic rate.

Carbohydrates, therefore, play a very important role in the proper functioning of the body and reduce body fat.

However, it's worth optimizing your macronutrient intake. Here are some rules you should follow:

avoid processed carbohydrates, especially at breakfast time and before training, because it increases insulin levels, which will prevent fat burning;

eat sugars after training or later in the day, because it lowers cortisol levels, thanks to which the body will use carbohydrates to replenish muscle glycogen, and will not store them as fat;

eat carbohydrates that contain a large amount of fiber, especially green vegetables and dark fruits; these products are very healthy, low in calories, and perfectly reduce hunger.

3. Get enough sleep and regulate your daily cycle

Everyone should be aware that too little sleep is strongly correlated with high body fat. However, it has the greatest impact on abdominal fat. The lack or poor quality of sleep leads to a change in circadian rhythm, which in turn causes hormone disorders.

The growth hormone effectively inhibits the process of fat deposits. It is released at night when you are sleeping. Sleep disturbances mean that you don't produce enough of it. In addition, lack of sleep causes an increase in cortisol (stress hormone), which in turn gives a signal to store fat. High levels of cortisol make us nervous and stimulated, which makes it difficult to fall asleep.

Normalizing the circadian cycle is a key factor in improving the quality of sleep, as it restores hormonal balance.

4. Perform interval training

Interval training is the best method for reducing belly fat because it affects the source of the problem, i.e. hormonal disorders. Intervals, i.e. high-intensity exercises, alternating with a short break to rest, lead to greater release of growth hormone, which is mainly responsible for fat reduction and muscle building.

In addition, it has been proven that interval training has a positive effect on the hypothalamic-pituitary-adrenal axis, which manages the level of hormones in our body. Every time this axis is disturbed by, among others: lack of sleep, stress, sedentary lifestyle, fat accumulates in the abdominal area.

Are you sure you are wondering if interval training is right for you? Various studies show that some of its forms are appropriate for all people. It has been tested on: a group of children and the elderly; cancer patients, depression; pregnant women; those who never did physical activity; people after a heart attack and of course athletes. As you can see, interval training is also for you!

The key to success will be activity tailored to your needs. If you are a complete novice, then you should choose an interval based on a normal walk, in which 2-3 minutes is a quick step and 1-2 minutes a slow pace.

As you progress, you can enter running, cycling, weightlifting, uphill, or stairs running, in the same way.

How much body fat can you burn at intervals? A study on an obese man showed a loss of 1.5 kg of fat, which translated into 17 percent. the decrease in body fat after 12 weeks of interval training.

The same study conducted on an obese woman showed a loss of 2.5 kg of fat, mostly from the abdomen and legs.

5. Put on whole-body training with an emphasis on legs

The low value of muscle tissue, especially in the lower parts of the body, contributes to the storage of more belly fat, which leads to the formation of inflammatory markers that affect muscle degradation. When you lose muscle mass, the metabolic rate decreases, which in turn causes fat storage. You become weaker and less active, which generates even more fat storage. You fall into the so-called vicious circle.

This process can be easily stopped by proper nutrition and whole-body training. Exercises for the legs should be planned at the very beginning of training because they generate the largest burst of growth hormone, which contributes to fat loss.

A good whole-body workout is one that will be based on multi-joint exercises, such as squats, lunges, bench presses, pull-ups, etc. They should be performed with a relatively heavyweight.

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