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Lose Belly Fat Fast – Mind Your Hormones Too But Not Just Calories Intake

Lose Belly Fat Fast – Mind Your Hormones Too But Not Just Calories Intake

Gaining weight is always a frustrating thing — but it can be even more difficult when you find yourself putting on those extra pounds on your belly. Not only is it more unsightly, it is also worse for your health: the more weight you carry on your tummy, the more likely you are to also have fat deposits built up around organs like your liver that could eventually lead to disease.

When you are trying to lose abdominal fat, calories are not the only thing to think about: learning how to keep your hormones in balance is vital as well. These hormones communicate with the cells in your body to either make it easier — or harder — to lose that belly fat.

Let’s take a look at four of the most important hormones to think about when you are try to trim down your tummy.

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Hormone helps to regulate body fat

The hormone Adiponectin is produced by the fat cells but helps your body regulate body fat. Raised levels of this hormone make it easier to lose weight.

Hormone affects your eagerness for eating

The hormone Leptin is also made by your fat cells and is important because it sends signals to your brain that you are full and can stop eating. If you are not sensitive to this hormone, however, you are more likely to overeat.

The other hormone Cortisol is produced by the adrenal cortex, a gland that sits atop your kidneys, and is brought on by stress. Raised cortisol levels also signal to the body that it needs to pack on abdominal fat.

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Hormone helps to regulate the sugar level in your body

The hormone Insulin is made in your pancreas and it is the most important one to consider when it comes to losing belly fat!  This “master hormone” regulates how glucose (sugar) in used throughout the body. Fat cells are resistant to insulin and as you put on more weight, this insulin resistance grows. Increased insulin resistance will, in turn, increase the levels of insulin that your body needs to function. And these high insulin levels signal make it more likely that you will pack on more weight, especially in the area of your tummy.

Sound complicated? No worries! With simple lifestyle changes, you can help to balance these hormones in such a way that it becomes easier to lose belly fat!

1. Watch What You Drink

Watching your diet isn’t just about what you eat — what you drink is just as important.  Beverages with a lot of high fructose corn syrup in them (such as sodas) can raise levels of leptin and insulin in the body, while caffeinated beverages can raise levels of cortisol. Higher levels of these hormones signals to your body that it’s time to pack on weight.

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2. Add Greens, Seeds and Proteins to Your Diet!

There are certain foods you can add to your diet so that losing belly weight will be easier.  These foods include:

  • A green called purslane, which can be cut up fresh into salads and which is a rich source of both omega three fatty acids (which reduce inflammation naturally) and melatonin (which can help you sleep better and reduce cortisol levels naturally)
  • High-quality proteins — such as from fatty fish, pastured or wild meats and legumes — that can help decrease inflammation and increase your sensitivity to leptin.
  • Pistachios and pumpkin seeds. These healthy little snacks help to raise the levels of adiponectin, which makes it easier for you to burn fat. They are also fiber-rich and help stave off hunger pains when you are dieting.

3. Cut Fructose, Gluten and Dairy

There are also some foods which you should be avoiding in order to balance those hormones and lose that fat.  Some of the main culprits are:

  • Foods which contain high fructose corn syrup or are naturally high in fructose (like dried apricots). Fruictose increases insulin and leptin levels.
  • Gluten and dairy products can also be cut from the diet to reduce inflammation and insulin resistance.

4. Do High Intensity Exercise

While cardiovascular exercises such as running or bicycling have many definite benefits, they are not always so great when what you are aiming for is a tinier tummy. That is because these long workout can actually increase your cortisol levels. Brief, intense exercise lasting just a few minutes and broken up by periods of rest seem to work better for stimulating the body to burn fat.

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5. Sleep it Off!

Sleep deprivation, like cardiovascular exercise, can also raise levels of cortisol and, like the cardiovascular exercise, can actually make it harder to shed that tummy fat.  It is best to try to get between 7 and 8 hours of uninterrupted sleep per night if you are to avoid this stressor.

6. Manage Your Stress

It is not just the physical stress of exercise or sleep deprivation that’s that problem: emotional stress can also raise your cortisol levels. Learn to control this stress with a variety of “still” or “calming” activities that you can practice on your own or with friends and that will help you to tamp down on any feelings of worry or anxiety you might be feeling. Yoga, meditation, prayer, tai chi and breathing exercises are all great for this!

7. Consider Supplements

Some supplements appear to have a beneficial affect on balancing out your hormones — and fortunately, they are an easy thing to add to your everyday life. Zinc and magnesium, in particular, are supplements which can regulate your hormone levels. Make sure you talk to your doctor before starting this or any supplement, however.

8. Do a Fast

A fast doesn’t have to last all day long in order for you to gain benefits from it.  Even one that lasts as little as 18 hours can help women re-adjust to the body’s metabolic clocks and gives it a little boost, making it easier to burn fat as well.  When you are fasting, however, be sure to drink plenty of water to avoid dehydration and also try to rest to avoid stressing your body.

This might seem like a lot to remember, but if you can manage to incorporate the tips above into your dieting strategy instead of just counting calories, you will probably find it easier to begin shedding weight from that all-important abdominal area, just because you took the time to balance out your hormones.

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Brian Wu

Health Writer, Author

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Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

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Featured photo credit: Tyler Nix via unsplash.com

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