6 ways to reduce your belly (and 5 do not include the exercise!)
Getting toned abs is probably the hardest thing when it comes to reducing belly fat. And although crunches are generally seen as the most effective workout that targets this muscle group fitness experts are proposing more effective in reducing the size of your belly forms. The thing is that the abdominals have proven ineffective to burn subcutaneous fat deposits and abdominal circumference, even when performed five days a week for six weeks.
According to Jennifer Cohen, an expert based in Los Angeles fitness, using methods that counteracts cortisol is crucial to reduce your waistline, because this hormone reduces muscle mass and binds to fat in the abdominal area.
That’s why reducing stress in your life is one of the first steps for the fact that stress increases cortisol levels. Other things to consider to reduce your cortisol levels are:
- Getting enough sleep
- Reducing or cutting the consumption of refined sugar
- Slowing of breathing
- Make high intensity training interval
- Getting enough vitamin C
- Eating healthy fats like omega 3s found in salmon, avocado and nuts
key strategy to reduce belly fat
To begin with, getting enough sleep, is not only critical for regulating cortisol levels, but also for optimizing your circadian clock, which can seriously affect your metabolism and weight. As it found in a study by the University of Chicago, people who slept 8.5 hours a night lost 55% more body fat within two weeks which only got 5.5 hours of sleep each night.
However, the key to reducing belly fat is your diet successfully with the type of exercise you perform.
get a flat stomach: secret weapons of weight loss
The most popular and effective for perfect abs diet is the Abs diet. The list actually includes a number of tasty and convenient foods Powerfoods called the Abs Diet. And, I do not haveto learn the memory list; you only need to remember the acronym: Almonds and other nuts, beans and other legumes, spinach and other vegetables, dairy products (low fat), instant oatmeal, eggs, turkey and other lean meats, peanut butter, oil olive oil, whole-grain breads and whole, extra-whey protein powder (), raspberries and other berries.
could not be better, right? Actually they get to eat healthy protein, healthy fats and healthy carbs. The thing is that there is almost nothing that should cut from your diet if you decide on this program. You can even enjoy a scoop of ice cream or a cheese sandwich grilled.
If you follow these simple rules, you will soon be on the right track to get the belly perfectly.
- Include 2 or 3 of these foods at each meal, and at least one in every bite he has.
- Combine different foods at each meal to get a healthy mix of proteins, carbohydrates and fats.
- Include some protein in every bite.
A – Almonds and other nuts (shelled)
build muscle, decrease appetite, combat obesity, heart disease, muscle loss, wrinkles, cancer and high blood pressure.
B – Beans and legumes
build muscle, boost fat burning, regulate digestion, combat obesity, colon cancer, heart disease and hypertension.
S – spinach and other green vegetables
This food group counteracts free radicals and molecules that accelerate the aging process. In addition, fights cancer, heart disease, stroke, obesity and osteoporosis.
D – Dairy (fat free or low fat milk, yogurt, cheese)
Dairy supports strong bones, promotes weight loss, combats osteoporosis, obesity, hypertension and cancer.
I – Instant oatmeal (unsweetened, unflavored)
This food increases energy levels, reduces cholesterol, maintains the levels of blood sugar, fight heart disease, diabetes, colon cancer, and obesity.
E – Eggs
eggs build muscle, burn fat and combat obesity.
t – Turkey and other lean meats
Lean meats build muscle, strengthen the immune system, fight obesity and other diseases.