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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

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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