It takes more than just crunches! We
start to gain weight in our midsection when our cortisol levels spike. Stress
is one of the primary culprits for high levels of cortisol secretion. When this
happens cortisol breaks downs lean muscle (the type of tissue that burns
calories most efficiently) and also holds on to fat storage in the abdominal
region. That stress can even get WORSE with bad dieting; studies show that the
stress caused by dieting can increase cortisol levels, making no change in
belly fat even with calorie restriction. So how do you shape up? Incorporate
these 6 things below and you will be on your way to a flatter belly in no time
flat!
1. Sleep
If you want to work late at night,
think again. When your biorhythms are off, you end up eating more. When you’re
tired you produce more ghrelin, which triggers cravings for sugar and other
fat-building foods. Losing sleep can also alter your hormone production,
affecting your cortisol levels that cause insulin sensitivity, prime reasons
for belly fat! Getting about 7 hours of sleep a night is one of the best things
you can do for your body shaping goals
2. Short bursts of exercises
1000 crunches a night may get you
strong abdominal muscles, but with a full layer of fat on top, you will not get
the results you really want. Instead of all those crunches, do exercises that
engage multiple muscle groups and work your cardiovascular system. Try
planking, where you hold yourself in a push-up position, resting your forearms
on the ground. Try 3 or 4 sets of holding for 30 seconds each. Getting up and
moving throughout the day by going for walks will also help.
3. Sugar is your Enemy
Fighting belly fat is 80% healthy
diet. Reduce calories by filling yourself up with protein, vegetables, whole
grains, and replacing bad habit snacks with good ones. For example, if you have
a sugar craving, replace your calorie laden latte with a Muscle Milk lite, one
of my favorites, because it has zero sugar and a ton of protein that will
satiate while also torching my sugar craving! Another great trick is a sprinkle
of cinnamon in your morning coffee or oatmeal- the spice has been shown to help
stabilize blood sugar. It also slows the rate at which food exits the stomach,
which helps you feel fuller longer.
4. Vitamin C
When you’re under extreme stress,
you secret more cortisol hormone. Vitamin C helps balance the cortisol spikes
that happen to you under this stress. Besides being a good way to counteract a
cold, Vitamin C is also essential for making carnitine, a compound used by the
body to turn fat into fuel, making this vitamin your fat burning friend.
If you’re going through an emotional
crisis, stress from work, or a bad eating splurge, increase your vitamin C –
it’ll help counteract the negative side effects. Try bell peppers, kale or kiwi
fruits. These have even more Vitamin C than the famous Orange!
5. Eat Fat
It takes fat to burn fat. Like I said above, it’s sugar that
gets you fat, not fat. Good fats include foods rich in Omega 3′s, like salmon,
avocados & walnuts. These foods are full of nutrients that help keep you
satiated throughout the day.
6. Slowing down your breath
This is a very simple method that
you can use even when you’re in the midst of doing something else. Whenever you
notice you’re feeling tense and uptight check and see how you’re breathing.
Most people under stress either alternate holding their breath with short
breaths, or take rapid shallow breaths. After you become aware of your own
breathing, consciously relax your belly and slow down the breathing. This works
best if you focus on slowing down the exhalation rather than your inhalation.
With each exhalation you can say to yourself “slow down”. That is all there is
to it- Simple but surprisingly effective
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