Dec 17, 2010 M. Cord Ray
Woman measuring waistline - Luigi Diamanti
How to Lose Belly Fat
Belly fat can be some of the most stubborn, unsightly, and unhealthy fat there is. If you are shaped more like an apple it is probably the first fat on and the last fat off. It is discouraging but there are things you can do.
Losing fat around your mid-section is important for more than just vanity. Those with fat closer to their heart are at higher risk of heart attack, diabetes, and stroke. In order to lose belly fat you need to lose fat all over. Unfortunately it’s impossible to spot reduce just stomach fat.
There’s No Quick Fix for Spot Reducing Belly Fat
In reality there's no such thing as spot reduction. This means there’s no way to tell your body ‘Hey lose the fat in my stomach, not my breasts’. If you do sit ups it is not going to make you lose more fat in your stomach rather than anywhere else. Comedians put it well when they say, “If spot reduction worked than how come chewing gum doesn’t give us skinny faces?”
So if you want to lose fat around your spare tire it’s important to start taking steps to lose fat all over, but luckily some new studies show that there are also some things that will biologically help give belly fat burning a boost.
Want a Flat Stomach Fast?
Want a flatter tummy? Ever wondered how to get a slimmer mid-section? Wanted to know how to get a great body? Don’t we all. You are not alone. No way is as fast as we’d like but we’ll take all the research we can get.
Number One Trick for Losing Belly Fat – Stress Reduction
Dr. Elissa Epel of the University of California at San Francisco is one of the leading experts on the effects of stress. The study “Stress and Body Shape: Stress-Induced Cortisol Secretion Is Consistently Greater among Women with Central Fat”, in the Journal of Psychosomatic Medicine, studied the connections between stress, cortisol, and weight. 1
The results found something that all dieters already know. Subjects ate more after being exposed to stress. Those who produced more cortisol when stressed ate even more and gained more weight. What does that mean? That means those who dealt with stress better produced less cortisol.
Numerous studies have proven that cortisol translates directly to belly fat. 2
(You are entitled to get stressed out when you see skinny people in the grocery store but it will actually make you fatter!)
Second Trick for Banishing Belly Fat – Up Your Cardio Intensity
If you aren’t doing any cardiovascular activity, start. If you are doing some, a new study shows that a shorter harder burst gives you more bang for your buck where your tummy is concerned. Do you like a long stroll? Try throwing in 15 - 30 run or fast walk a few days a week instead. A study released in 2009 proved that you could lose more visceral fat (fat around the organs in your midsection) with short intervals of intense cardio than longer slower exercise that burned the same amount of calories. Dr. Robert H. Coker, PhD, associate professor at the University of Arkansas for Medical Sciences lead the study. 3 In addition to your 20 minute cardio workouts, park at the far side of the grocery store parking lot and pretend you’re running for a touchdown toward the store because you want to shake up your routine by adding in some fast spurts.
Eat Yogurt, Beans, Nuts, and Seaweed for a Slimmer Stomach
The Journal of Obesity published a study recommending low fat dairy stating that calcium from food (as opposed to just supplements) helped whittle waistlines specifically. Yogurt and Kefir are a good source of dairy calcium. They also provide CLA, conjugated linoleic acid, another belly fat-busting compound. Keep in mind that while dairy gets good PR for calcium it’s not the only source of the mineral. Seaweed, beans, and nuts all have significantly higher calcium content than milk and it is easier to extract calcium from these sources.
Get a Thinner Stomach by Balancing Your Hormones
Dr. Michael Aziz is one of many doctors to finally embrace a philosophy of common sense and food balance to promote balance of your hormones to keep you young, happy, and healthy. Dr. Aziz is founder of Midtown Integrative Medicine in New York City. Dr. Aziz is author of the book “The Perfect 10 Diet”, a book that deals with the ten hormones most closely related with weight management. Dr. Aziz stresses the connection between insulin overproduction and belly fat by saying “If you’re wondering whether or not you’re producing too much insulin, just look at your belly. If you can’t see your abs, your pancreas is secreting too much insulin.”
Want to Lose Twice as Much Fat as Most Dieters? Set a Track Record
Kaiser Permanente conducted a study of almost 1,700 participants. The study found that people who kept daily food diaries lost twice as much weight or more as those who didn’t write down what they wrote. The study, which was published in the August 2008 issue of the American Journal of Preventive Medicine, confirmed what many doctors, dieters, and support groups have known for years – writing down what you eat lets you look back on the day and assess. It also stops you from eating things that aren’t good for you because you don’t want to see more questionable choices in black and white.
Want to Lose More Belly Fat and Get a Slimmer Waist for Life?
Wanting to have a better shape is a noble goal, a good goal, and an attainable goal. Some days it may seem difficult even impossible. Making little changes one day at a time is a key to success. These are lifestyle changes, not temporary fixes. Start with the ones that are easiest for you. Make one change at a time and gradually add item by item until you can celebrate a slimmer waist line.
1. http://www.psychosomaticmedicine.org - “Stress and Body Shape: Stress-Induced Cortisol Secretion Is Consistently Greater Among Women with Central Fat” by Elissa S. Epel, PhD, Bruce McEwen, PhD, Teresa Seeman, PhD, Karen Matthews, PhD, Grace Castellazzo, RN, BSN, Kelly D. Brownell, PhD, Jennifer Bell, BA and Jeannette R. Ickovics, PhD. -- From the Health Psychology Program, University of California, San Francisco (E.S.E.), San Francisco, CA; Rockefeller University (B.M.), New York, NY; University of California, Los Angeles (T.S.), Los Angeles, CA; University of Pittsburgh (K.M.), Pittsburgh, PA; and Yale University (G.C., K.D.B., J.B., J.R.I.), New Haven, CT.
2. “Stress Can Make You Fat” (FitnessRX – April 2002), “Chronic Health Problems Reveal Toll of Unbridled Stress on Body (Dayton Daily News – April 18, 2002), Turn on Your Weight Loss Hormones! (Prevention – May 28, 2002)
- Liebert Journals and Liebert Online, August 2009.
- The Journal of Obesity, April 2004
5. Kaiser Permanente “Keeoss”, Science Daily, Ju
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