In This Article:
How To Get Rid Of Stomach Fat In Under A Month
How often do you see, both on men and women indiscriminately, a more or less prominent belly of different consistency, volume, and structure? Well, each of them could have different etiologic factors. Below we will look closely at their peculiarities and causes, to suggest some useful steps to follow in the gym for their treatment (coming on in the paragraphs that follow).
Types of belly fat
Abdominal fat buildup is a typical feature of the androgenic biotype.
We begin to identify the different types of visceral fat accumulation in the various androgenic biotypes:
- Pre-diabetic type A
- Hepato-digestive type B
- Metabolic type C
- Colic type D
The pre-diabetic type A:
It is presented with a substantial increase in abdominal fat, mostly flaccid and voluminous. Often, after careful medical evaluation by specific tests (glycemia, insulinemia, glycated hemoglobin, cortisol, testosterone, reactive C protein), a diagnosis of insulin resistance is established. We are therefore confronted with a buildup of hyperinsulinic fat, which may aggravate if accompanied by high serum cortisol levels. Such an event, lowering the free circulating testosterone levels, would further increase fat-accumulation, reducing lean. Nutrition and training should be personalized in close collaboration between the physician and the personal trainer, so that the body can be educated for insulin sensitivity.
Hepato-digestive type B:
It is presented with a protruding abdomen, dilated, with fat present more to the compact than the flaccid. It is a typical feature of those with hepatic problems. It is therefore essential to know the subject’s eating habits (for example, if he or she drinks alcohol) and to check the health of the liver through specific examinations (hepatic ultrasound, transaminase, alkaline phosphatase, GT range, bilirubin etc.). It’s not an easy-to-manage situation, as initially an excessive overload and fatigue of the body is contraindicated in exercise at the gym because it could also have a negative effect on the liver. Calisthenics, stretching and respiratory exercises are therefore recommended. Weight training should only be inserted after a real improvement in the clinical picture, it must be light and in any case free of polyarticular movements and direct work on the abdomen.
Metabolic type C:
It has a noticeable flaccidity of fat, typical of the one who feeds it incorrectly. Usually, there are no alterations in blood markers due to hepatic or insulin resistance or even minor changes in hormone profiles. Occasional cases of hypercholesterolemia can be observed. In this case, no particular effort is needed in training. This can be varied in exercises and methodology, directed at both weight loss and muscle toning. Obviously, the food regime must be consistent with the improvement of body composition in the fat / lean mass ratio in favor of the latter.
Colic type D:
It has a tense and voluminous abdomen, which more than a ‘fat belly’ is due to particular conditions such as aerophage and meteorism. This particular symptomatology is typical of individuals suffering from bowel disorders, such as ‘irritable colon syndrome’, and all those who fall back into inflammatory bowel disease (ulcerative colitis, Crohn’s disease, diverticulitis). It is also associated with celiac disease and, less dramatically, to anyone who has food intolerance. Again, in order to talk about ‘colic abdomen’, the physician must diagnose the diagnosis through specific investigations that determine the actual flogosis (blood counts and possible endoscopic and bioptic examinations) and / or intolerances. It is advisable to integrate gym workout with diaphragmatic breathing exercises and yoga techniques to encourage relaxation. Food framing is very important in maintaining a relaxed, relaxed abdomen free of irritating and / or intolerant foods.
Burning stomach fat: physiology
Slimming is a physiological process that affects the reduction of subcutaneous and / or visceral fat mass. It occurs when the organism is tendentially subjected to a catabolic stimulus, that is, of ‘demolition’. This stimulus may be more or less specific, depending on the hormones that regulate it, the sensitivity of the tissues, the state of nutrition, gender, age, etc.; generally, however, if not contrasted by other specific mediators, catabolism tends to affect the whole organism; it means that when you lose weight, you tend to do so in a failry generalized way, while localized slimming – that is, concentrated in specific areas of the body – is very difficult to get (see below).
Parathyroid hormones are: glucagon and adrenaline; In contrast, the anabolic par excellence is insulin. There is then a quantitatively less important anabolic mediator, which exerts a catabolic effect on adipose but anabolic tissue on proteosynthesis; this is the insulin-like growth factor (IGF-1) secreted thanks to the stimulus of the most famous somatotropin. Other important mediators are testosterone and thyroid hormones.
Tissues of the body, some more than others, show a rather different chemical-regulating sensitivity for catabolic and anabolic stimuli. For example, muscle tissue tends to degrade very slowly with respect to adipose tissue; this is because the body tries to block muscle catabolism while promoting the disposal of fat (with respect to specific biological functions).
Likewise, certain districts show a different sensitivity to fat accumulation. The adipose tissue located in the abdomen (android-type distribution, typical of men) is first affected by catabolism compared to that on the hips and buttocks (gynoid-type distribution, typical of women). In addition, those who have an apple shape (the first one) slim more easily than those who show a pear shape (the second one). There are many women and few men with flat belly and prominent buttocks, but also many men and women with prominent belly and slender buttocks. It is also important to keep in mind that the adipose tissue of the subjects with androide deposits is predisposed to hypertrophy of adipocytes (for the secretion of cortisone hormone, more common in humans); in contrast, those with ginoid deposits are more likely to be hypertrophic and hyperplasia (increase in volume and number for estrogen, more frequent in women). These characteristics are highly influenced by the condition of nutrition in infancy.
This does not mean that, to lose weight, it is always necessary to establish the aforesaid catabolic condition. How? Increasing overall energy engagement with respect to the caloric diet of the diet, especially trying to emphasize the cellular consumption of fatty acids over creatine phosphate, glucids and branched amino acids.
Losing stomach fat: when is it necessary?
Belly slimming is beneficial in various circumstances, basically subdivided into 3 points:
- When it is associated with increased cardiovascular risk; in fact, increased abdominal circumference is associated with an increased risk of atherosclerotic formations. This condition is typical of obesity, therefore it is related to metabolic disorders such as: type 2 diabetes mellitus, hypertension and lipid imbalance in the blood; this morphological feature is also among the diagnostic criteria of the metabolic syndrome. It is more serious when fat accumulation is visceral (inside the peritoneum and not out of the abdominal muscles), which is also mentioned in the next paragraph
- For other secondary reasons; for example, favors postural correction of a hyperlordosis that negatively affects lifestyle. In the male, being related to general obesity, belly fat is also responsible for many other joint discomforts, sleep compromises, fatty hepatic steatosis, gastroesophageal reflux with complications and other digestive tract disorders, nighttime apnea, cardiac activity abnormalities etc
- For aesthetic purposes. Recall that body fat is not all concentrated in the fat tissue and a small part of the total is defined as primary or essential. At 3-5% in humans and 8-12% in women, essential fat is crucial for the proper functioning of the man machine and for its survival. It is comprised of: cellular membranes, bone marrow, nervous tissue (myelin sheaths), organs (kidneys, liver, heart, lungs, etc.) and breast (in women). Excessive weight loss, such as what can be observed in people with anorexia nervosa or in some third world people, can damage these elements and cause a serious pathological loss.
Belly fat: a problem zone
The belly or abdomen is an area of great interest for all lovers of aesthetic culture. Most people (males and females) would like to have it flat, ripped and with a slim waistline. On the other hand, the weight trend of the general population in the West is tending to grow, often beyond the standard of living.
Ultimately, even if it is an area that is more likely to lose weight than others, it would be desirable to do the following to achieve the positive result:
- Avoid the condition of hyperlordosis. Remember that even in conditions of maximum slimming, the abdomen will always be prominent (this is a fatty tissue-independent factor).
- Avoid factors favoring intravisceral fat accumulation, typical of sedentary, alcohol abuse and junk food (it is part of the android form); however, generally, by correcting nutrition and motor activity, this type of fat is the fastest to leave.
- Follow a course of general slimming and a specific protocol to achieve your goals, and you will experience positive dynamics with catabolism in the fatty tissues of your belly.
- Boost the balance in the exchange of fluids in the tissues of the body; in other words, avoid subcutaneous water stagnation (typical of the sedentary lifestyle and in individuals with precarious blood circulation).
- In the training protocol, it would be best to avoid exercises that hyperlipfy too much the outer and inner oblique muscles, and the transversal (a fatty tissue-independent factor).
- Prevent the body from slowing down the weight loss with too rapid reducing in the fat mass (and the activation of the so-called ‘starvation mode’).
How to reduce belly fat?
We begin with the description of the methods by specifying that slimming is a general process and regulated only (or almost) by the body. It is therefore not possible to intervene as effectively as it would be on localized belly fat loss, although some professionals support the opposite. The truth is that if there is a correlation between fat and gender distribution, hormones, genetics, age, alcohol and nutrition, physical activity etc. have not yet been revealed with which system (if any) it is possible to reduce predominantly the adipose tissue of a certain body segment. Those who claim to have understood the mechanism suggests a very specific (not univocally accepted) protocol that we will illustrate in the next paragraph. For now, let’s understand how to reduce the excess fat in our body in a generalized way.
Balancing the diet.
The diet must be low calorie, well-balanced and well-divided.
These three criteria are translated as follows:
1) First of all, the energy that is lacking in weight maintenance (normal calories) must not exceed 30% of the total daily requirement in normal subjects and 10% in intensive sports people (personal opinion). Therefore, if the calorie requirement of an individual is 2000Kcal / day, the slimming diet should make no less than 1400Kcal or – if it is a person who practices intense activity – no less than 1800KCal.
The nutritional equilibrium provides a distribution of energy macronutrients equal to: about 45-65% carbohydrates, 25-30% lipids and the rest of the remaining protein energy Percentages may vary slightly. In addition, the diet should ensure the addition of mineral salts and vitamins, as well as fibers and other nutritional components (phytosterols, lecithins, polyphenols, etc.)
With regard to caloric subdivision in various daily meals, this varies widely depending on the specific case and any training sessions. It must include at least 3 main meals, namely a breakfast, lunch and dinner, approximately 15%, 30-40% and 25-35%. It is also necessary to provide 2-3 meals or snacks, approximately 5-10% of the daily caloric intake.
Some adopt alternative dietary systems to that of the Mediterranean diet, such as the various hyperprotein diets (some of which are ketogenic), the zone diet, the Paleolithic diet, the blood group diet, and so on. Healthcare specialists and dieticians do not recommend those, as they do not always respect the nutritional balance criteria.
Plan a specific weight loss exercise protocol; now complications begin. In fact, to facilitate cellular use of fatty acids contained in adipocytes (organized in triglycerides), two methods can be used, at times simultaneously:
The first, the most traditional one, is based on the direct oxidation of lipids within muscle cells. This type of physical activity should have the following characteristics: long duration (not less than 25-35 minutes, up to 60-90 minutes) and intensity included in the so-called aerobic, tendentially lipolytic zone, which varies according to subjectivity but is always lower than the anaerobic zone. In practice, longer training is required at moderate intensity, which increases lipid disposal (used to meet the energetic demands of training)
2) The second method is more ‘modern’ and revolutionary, but not always shared; it is often associated with alternative nutritional regimes (often characterized by shortage of glucids, protein richness, and sometimes fat loss) and is based on the concept of increased oxygen consumption at rest. This parameter, which normally depends on basal functions, after a certain type of physical activity increases proportionally to intensity and exercise time. Here, the slimming protocol exploits an indirect system, based on very intense sessions, almost completely anaerobic, interlaced and often intervallic, hence with less duration (HIT or High Intensity Interval Training – HIIT)
It is possible to unify the two systems by exploiting an oscillatory intensity movement that moves from the lipolytic zone to peak but never maximized, since it is necessary to ensure continuity of training (recovery must be active).
Localized tummy fat loss
As anticipated, some experts claims that localized slimming, including that of the belly, is not impossible to obtain. Taking a short step back, in the previous paragraphs we talked about the correct fluid exchange. This concerns moving from circles to interstices and vice versa, and mainly depends on the concentrations and the degree of vascularization.
Concerning concentrations, blood is more or less constant (oncotic and osmotic regulation); if it were not, there would be some serious imbalances for health. On the contrary, there is the possibility that interstitial fluids may enrich with ordinary or tendentially obsolete molecules (some are called ‘toxins’), which, in turn, exert an osmotic effect, aggravating water retention; a very indicative example of this principle is also part of the formation of cellulite.
Other specialists believe that it is not a condition so frequent or proportionately so important, especially in subjects who exercise regular physical activity (who are less predisposed). Most of all, it is permissible to think that the degree of vascularization of adipose tissue can be of primary importance in all its interactions with the organism. The most vascular subcutaneous body fat is probably that of brown fat, that is, the substrate dedicated to the increase in body temperature; its presence in the body is generally very low (except for the Yupik – esquimese ethnicity).
If the adipose fat had the same properties as the striated muscle tissue, the goal would not be difficult to achieve because the increase in vascularization (number and capacity of the capillaries) is one of the responses to the aerobic training stimulus. However, for the adipe (as well as for the teguments) this system cannot be applied.
To date, various physical methods have been proposed such as: localized massage (body massage, vibrating bands, automatic massagers, etc.), heating (saunas, Turkish baths, synthetic elastic bands etc) and, finally, localized exercise. For the past 40 years, the researchers have done a great deal of insights, some of them with conflicting results, but most of them are undoubtedly oriented to deny this theory.
On the other hand, it is not possible to ignore the opinion of those who work in the field and of certain high-level culturists; excluding for a moment nutrition (supplements, notifications and not) and chemistry (doping drugs), various professionals report a remarkable improvement in results by significantly increasing training volume and decreasing intensity. It could also be the direct oxidative increase caused by increased energy engagement. If so, the same result on the belly could be obtained by taking an hour walk, rather than 1,000 crunches at a time. To complicate things, you are confronted with the contrast of other high-level bodybuilders who do not even train the belly muscles and maintain a flat abdomen.
Myths and truths around stomach fat
The myths about our love handles and armpit circles are as varied as many. Below we will put some tired misconceptions to rest, once and for all, as well as provide numerous (and simple) tricks that will make you fit in your college era jeans!
Belly fat is worse for health than fat on other parts of the body – TRUE!
Yes, that’s right. Fat accumulated on the stomach has greater health risks than fat around the thighs and waists. Gastric fat is strongly associated with health problems such as cardiovascular disease, stroke and type 2 diabetes. You should be extra careful if many of your family have had that type of health problem. Poor lifestyle, however, may involve as much health risk as the genes.
Fat food is the main reason for abdominal fat – FALSE!
Diet with a lot of fat hardly matters, but the amount of calories affects your weight – whether they come from butter or pasta. Lifestyle, diet, genes and age are the main factors behind the waist circumference. Smaller portions and fewer calories automatically give weight and fat reduction.
Calories from alcohol are worse for the waist size than other drinks – TRUE!
A glass of wine or a beer contains more calories than you think, and gives little satiation in relation to energy. You simply drink more than if you ate the same calorie amount in the form of solid food.
This when the liver burns alcohol instead of fat when you drink makes the stomach fat in the form of the well-known beer belly quickly coming in. Alcohol also has the ability to make you hungry without the body actually needing energy replenishment.
Sit-ups is stomach fat’s magic eraser wand – FALSE!
Abdominal exercises strengthen the muscles in the area and rev up fat burning, but it does not burn only fat. It’s simply not possible to burn fat in one zone, but metabolism, instead, benefits your entire body! Training like running, swimming and intense walks is a more efficient way of boosting your metabolism.
Fibre rich foods make the stomach smaller – TRUE!
Processed pasta, rice or white bread may affect the weight negatively. If you choose full grain products instead, you can get the opposite effect. A recent research that appeared in the American Journal of Clinical Nutrition proved that a diet with a controlled quantity of calories with very full grain products is a great way of minimizing the waist size in obese patients.
Trans fat makes waist thicker than other fat types – TRUE!
A study at Wake Forest University resulted in a surprising strange discovery. Trans fats have the ability to increase abdominal fat while affecting fat burning on other parts of the body. The amount of fat may be intact, but the trans fat causes it to accumulate only on the stomach. Fat of this type comes from margarine, cakes, biscuits and ready-made food.
Stomach fat is hardest to get rid of – FALSE!
When you lose weight, you shed pounds from your entire body. If you had a lot of abundance around the stomach, it’s also where you see the results fastest. The winning method to have killer abs is to eat healthy and exercise regularly.
How to get rid of stomach fat – an ultimate guide
- Eat more fibre
When you ingest a lot of dietary fibre, you will keep yourself sober and makes overeating it less. Also, foods high on fibre keep you regular, so you will forget about feeling bloated.
- HIIT it
High intensity interval training (HIIT) is a conditioning technique based on between taking maximum and resting or slowing down – has proven to be more effective for fat burning than practicing at the same rate all the time. It is clinically proven that considerably more calories are burned from fat deposits on a 20-minute spinning pass at intervals than you do on a 40-minute pass where you drive the same intensity throughout your workout. Subjects of a recent study who engaged in cardio workout at intervals during 20 minutes increased their metabolic rate and burned by 30% more than those who cycled at a steady pace during 40 minute. Start slowly and gradually work your way up, alternating between steady pace and HIIT cardio.
- Don’t shy away from strength training
It is important to increase the body’s burning in order to zap that muffin top. This is best done by building muscles. A recent survey taken by Harvard University experts weight training with weights is the fastest way to shrink the waist size – keep it as simple as 20 minutes per day.
- Exercise your stomach muscles effectively
You can not spot burn fat from your waist by doing abdominal workout that will help you define the abs and get a better posture! Classic situps strengthen some of the abs; however, you should invite diversity to your abdominal routine to access all the muscles.
- Fasting in the morning
Following the 16: 8 method – the one that is developed for a 16 hours’ day, with only half of it allowed for consuming food – is an easy way to lose several waist sizes without reducing the calories. The efficacy of this method was discovered in a study where participants skipped over breakfast, making lunch their first meal of the day. But if you are a confirmed breakfast type, you can shift the fasting to the evening. For example, you can have a low-calorie dinner before 4 p.m. and a brekkie at no sooner than 8 a.m. next day.
- Skip artificial sweeteners
A study carried out at the University of Texas linked the consumption of light soda to abdominal fat, despite the fact that the soda contains fewer calories. This can be explained by the fact that the sweeteners in the soda raise the blood sugar and lower the insulin resistance, with consecutive acceleration of adipose tissue formation. Keep in mind that even sugar-free chewing gum and cabbage, sugar-free, flavored yogurt and lard contain sweeteners.
More ways to increase your metabolic rate
In other words, inheritance is a strong contributing factor, but gender and age also play a decisive role. Such factors as sex, age, genes, lifestyle are what matters. The good news is that all of this tide can be reversed to a degree that will affect your metabolism in a significant way. Here is how to use them in your crusade for a flatter stomach.
- Build muscles
Your body transforms calories of the food into energy, all day long and even when you are asleep. Adding up lean mass (muscle tissue) automatically lands you with a higher burning rate, because muscles require more energy than body fat. 1 pound body fat burns 8 kcal per day, the corresponding figure for 1 pound of muscles is about 24 kcal.
- Sharpen your condition training
Cardio workouts like aerobics, running or spinning also boost the body’s fat burning. The peaking f metabolic rate occurs during several hours after a finished workout.
- Do you drink enough water?
The body needs fluid for optimal metabolism. Only a little imbalance is required for the metabolic rate to go off-kilter. It is scientifically proved that those who drink 8 glasses of water per day burn more calories than those who drink twice as little
- Don’t underestimate the importance of snacking
When your meals are too far apart, the rate of metabolism drops and can be restored by an introduction of in-between snacks. Rev up your metabolism with healthy snacks or small meals between the larger meals, you keep both the energy and the metabolism on top!
- Spice up your life!
There are active substances in strong spices that can cause metabolism to enter a higher gear. Chili example, where capsaicin both zaps food cravings and kick-starts metabolism. A chilli-spiced meal can increase body fat burning several hours into post-prandial time, according to a recent study.
- Get on the cinnamon
Chili is not the only spice which is the best friend of fat burning, there are more fat killers in the spice department than you dare to imagine! Thus, cinnamon restores blood sugar balance and lowers insulin production, which helps to absorb less fat from meals to be later deposited as, well, fat.
- Ramp up your protein consumption
Protein rich foods require more energy from the body than other macronutrients. It takes longer for the body to utilize proteins, which drives up both energy consumption and satiation level in a beneficial way. The best protein sources are poultry, fish, lean parts of red meat, tofu, nuts, legumes, eggs and dairy products.
- Do not skip coffee!
Coffee makes the body temperature spike, suppresses food cravings and drives up short-term fat burning. Caffeine makes the whole body work in a more active way, in addition stabilizing the mood by fostering production of dopamine – it boosts your spirits and suppresses the notorious sweet tooth.
- Get serious about green tea
Consumed in the right quantity, green tea is able to increase metabolic rate by as much as 4%, as proven by a study carried out in Switzerland. In general, people consuming 3 and more cups of green tea per day burn significantly more calories when working out compared to those who don’t.
- Hit the gym in the morning
Being physically active is traditionally linked to a smaller waist size, but did you know that the most effective time to work out is the am hours? In this way, you will max up your metabolic rate for the rest of the day. Even an intense walking session in the morning is a strong key to an increased metabolic rate (based on a study from the University of Alabama in Birmingham).
- Ramp up milk consumption
Milk and similar calcium sources increase metabolic rate and promote weight loss, say specialists from American Journal of Clinical Nutrition. It is also a known fact that lowers the pH in the small intestine, and in turn it inhibits the absorption of fat.
- Gas first – brake later
Start the exercise routine intensively, after a sufficient warming up session, and then step down. This little know-how can boost fat burning by 23%, as is stated in the research published by the College of New Jersey.
- Whole grains are the abs’ best friend!
Starting your day with meals high in whole grain content increased fat burning for the rest of the day in addition to enjoying the great taste. The opposite effect gets the one who begins the day with fast carbohydrates. Opt for a whole grain bagel and skip a white bread toast with marmalade!
- Choose the correct fat
Numerous researches show that people whose diet is rich in monounsaturated fats habitually burn more calories than those consuming saturated fats.
- Use walking sticks
Using sticks as you walk automatically increases metabolic rate by 20 percent, as is revealed by a research carried out in the Cooper Institute in Dallas.
- Hello, honey!
Honey is sweet and tasty – but the best news is that it is friends with fat-burning. Its secret is the sugar palatinose, which, according to studies, affects the energy consumption so much that it promotes weight loss.
- Add coconut on your menu
When the body breaks down coconut, heat is released, which makes us measure faster and suppresses the appetite while boosting metabolism.
- Strike a good omega balance
Omega-6 fatty acid that comes from sesame seed and maize oil, is easily ruled and breaks down faster by the body. This causes the metabolism to increase rapidly after their intake. However, it is crucial to balance it off with a proper intake of omega-3 fatty acid for the sake of vascular health, so have at least 3 servings of fatty fish and seafood per week!
- Make vitamin D your friend
Vitamin D turns up fat burning by affecting insulin sensitivity in the most advantageous way. This effect is achieved thanks to its ability to interact with calcium, preventing fat cells from accumulating more fat. Sunlight is the best source and sunflower seeds, fatty fish and egg yokes are good alternatives.7
- Use vinegar on about anything
A splash of vinegar to the food can give more than just new taste experiences. Here’s how to use the classic dressing base to lose weight. Bread, pasta and other starchy foods are known to be stored as well-being in the body’s fat reserve. But the vinegar’s acetic acid blocks the process that converts the starch chains into sugar, and both waist and blood sugar curves can quickly sense the effect. Vinegar can also increase the body’s insulin sensitivity, which reduces the risk of having diabetes type 2. Additionally, if you use vinegar in the food, you tend to reduce salt intake, which also gives positive health effects in the long run.
The winner tricks that burns the belly fat without ever working out!
Not time to work out? A walk is longer than you think! With this simple trick, you turn the effects to the max. Do you focus on the stretch when you exercise? Then you should add a little extra focus to your walking rate, at least if your power walks aim to burn off the abdominal fat. It shows an American study.
But the benefits of the interval walks did not stop there. The women in that group dropped three times more fat around their thighs and went down about four kilos during the 16 weeks they participated in the study.
Jogging also has its advantages. Strolling in classic April weather requires a bit extra energy, the cooler it is, the more energy the body needs to keep warm. Your metabolism rate may increase by 15 percent if you choose to walk outdoors when it’s cold.
Staying in the wild also causes your target hormones to shine, and you’ll be both happier and smarter on the coup!
Half an hour’s quick walk every day works wonders for both fitness and waist circumference. With these simple tricks you get maximum effect!
Take advantage of slopes
The more hilly the terrain you train on, the more calories you blast. When the body works for getting itself uphill, both the upper and lower body are effectively strengthened. This causes the stomach muscles to get to work and the calorie consumption is pushed upwards. Slope training may require three times as much energy as walking on flat ground.
By varying the pace from normal to fast pace, you increase both metabolism and stamina. If you weave 10-minute interval training in your 30-minute pass, you double your calorie consumption. Additionally, if you use spikes, incineration increases by another 20 percent.
Focus on belly and hips
A conscious focus on the abdominal muscles can boost the effect of your walk. Pull in and tighten your abdominal muscles while walking while actively using the hips in the step. Imagine that your legs go right up to your navel, and when you take a step forward, the hip should come along. This extra thoughtfulness added to something as simple as walking gives more active hips and requires putting more muscle groups into work. If you involve more muscle groups as walk, you will have burned 5 times as much calories when you are done.
Fight the weight loss plateau with these techniques
Have the numbers on the scale stopped? Here are 6 effective (and tasty!) foods that boost the metabolism. Surely it’s amazing that you can eat fat and still enjoy a narrower waist! With lean protein, dairy, whole grains, water and green tea you can quickly reach your dream weight. It may sound simple - but there are a lot of studies behind this.
1. Lean protein
Birds, fish and lean red meat contain both important nutrients and calories – while it lasts for an extra long while. Nutritionists start to eat protein already for breakfast! If you eat protein in the morning you will keep hungry pangs until lunch and continue to make healthy food choices! And remember that there are also protein-rich vegan options.
2. Whole grains – at least 20 grams per day
Give your stomach something to work with! Fibers, unlike white carbohydrates, are more difficult to melt and require harder work from our internal machinery. Fibers are found in vegetables, root vegetables, beans, lentils, fruit and whole grains and are often called for nature’s own carbohydrates. Because full grain is not degraded by digestion, but when the large intestine is largely unaffected, they can cause problems for those who already have a stingy stomach. If you have a sensitive stomach, increasing water consumption will also help you deal with the problem caused by IBS. Double win!
3. Food rich in calcium and vitamin D
Food that contains both calcium and vitamin D is dairy! If you eat dairy three times a day, depending on the starting position, you will keep or lose weight, alongside with decreasing the amount of abdominal fat around your stomach. It shows at least the results of a US study from Johns Hopkins Bloomberg’s School of Public Health.
4. Fatty acids
Monounsaturated and omega-3 fatty acids are useful fats, such as fish, nuts, avocados and oils. With the right amount of fat you stay well much longer. A study from the journal Appetite revealed that people who ate more than 1300 milligrams of beneficial fats a day had saturated for at least two hours after each meal, unlike those who ate one fifth, 260 milligrams of fat. The people who ate less quickly became hungry and ate significantly faster carbohydrates after meals.
5. H20 – at least 1 liter a day!
A regular intake of water fills the stomach, which, in turn, makes it easier to stay away from eating negatives! Drinking at least 8 cups of water daily, you will also boost calorie burn, according to a study from the Stanford Prevention Research Center. The study showed that people who drank more than 1 liter of water on daily basis dropped about 2 kilos in 3 months!
Green tea contains many antioxidants, including catechins that have proven to be good for weight loss! If you drink three cups a day, you can reduce your waist size and bend your abdominal fat twice as fast as you had skipped the tea. It shows a study from Aging at Tufts University. Do not you drink caffeine? Calm, the study shows that it works with caffeine-free tea too – but then you should add 2 extra cups to achieve the same effect.
Drink coffee, burn calories, get younger!
And now, on to some real good news. Coffee is known for its uplifting effect, but a little-known fact is that it can also suppress stress and make us relaxed? As is stated in a research that appeared in the American Journal of Agricultural and Food Chemistry, the smell of roasted coffee beans has such a soothing effect that it works for purposes of alleviating stress.
Those who want to keep the distance away from distances can advantageously drink a few cups of coffee a day. Caffeine has been shown to boost metabolism, reduce appetite – and counter your sweet tooth! The amount of caffeine corresponding to two cups increases your metabolism minimum for 30 minutes, an effect that decreases if you use sugar or cream in the coffee.
A cup of joe can affect your mental health in more than one way. A cup of coffee a day is enough to counteract high cholesterol levels, which otherwise increase the odds of developing a cardiovascular disease and Alzheimer’s disease later in life.
Coffee is also an excellent source of amounts of important antioxidants. According to Norwegian researchers, brown caffeine chicken contains so much usefulness that it can keep both diseases and premature death at a distance.