Weight Lose for Stomach. The fat that accumulates in the stomach, yes the famous cartouches and machines, is demonized by its way of altering any outfit that tight, but the reality is that there is something worse in this whole matter: when it expands in your abdomen, it also it does between your arteries and this causes you in some serious health problems .
It is now known that this type of fat, called visceral, is metabolically active and produces stress hormones such as cortisol and inflammatory substances called cytokines that affect the production of insulin in the body. The result is worse than simply being overweight because numerous studies claim that it increases the risks of type 2 diabetes, high blood pressure, high cholesterol, heart disease, stroke, some cancers, and even dementia.
Unfortunately, some women are more likely to accumulate weight in these areas. Sometimes it is genetic, but it can be remedied. Belly fat can also increase when menopause arrives or if you have had the polycystic ovarian syndrome. Even certain lifestyle habits, from lack of sleep to stress, can make your belly grow incipiently. To lose it, talk to a doctor about what other factors may be affecting your weight gain. From there you can create a routine to get rid of it.
One of the things that most michelines and floats cause are the empty calories of alcohol
Do not lose hope for now. You can still incorporate strategies that help you take your floats off, which will benefit other areas as well. In the end there are no miracles for not having michelines: diet, exercise and daily changes in your lifestyle are crucial. Having a flat stomach is always within your reach, but it takes time and dedication. Commit to these habits and you will begin to see results before you know it.
There is one thing you like about visceral fat: it gives in quite easily to aerobic exercise. Vaporizing calories through running, cycling, swimming or any exercise that elevates the heart rate is an effective way. In fact, a 2011 study by the Duke University Medical Center, published in the American Journal of Physiology, discovered the optimal point: to run 20 kilometers of running per week. was even more effective in reducing this type of lipid than a hiit training three times a week. However, both types of exercise were beneficial in regards to abdominal fat, according to the researchers.
Of course, the previous exercise can help you burn calories, but you’ll also need to speed up your metabolism and build muscle. That is because strength training is one of the few activities you can do to increase the number of kilos that you are going to get rid of, even after you have finished your workout.
A 2012 investigation found that completing a 20-minute resistance training circuit can help you burn 200 calories. In addition, the resting metabolic rate of your body remains high during the next hour, which helps you burn an additional 50. When you lose weight, also some muscle with it, so build and maintain that lean mass will help you achieve a more toned look.
It is a macronutrient that can really help fight belly fat. When you eat a lot, it keeps you feeling full longer. and reduces the hunger hormone, ghrelin, helping you reduce the total calories you consume in a day. Foods rich in these nutrients, 20 to 30 grams each, can also help you burn more lipids by increasing the body’s metabolic rate.
Take up to three rich meals a day to keep your appetite and cravings under control. Some of these are poultry, lean meat, eggs, fresh fish and other seafood, cottage cheese or yogurt. Include one or more in each menu dish.
Having abdominal fat increases the risks of type 2 diabetes, hypertension, heart disease, some cancers and even dementia
Science supports these ideas when it comes to losing belly fat: in a study published in ‘The Journal of Nutrition’, researchers had overweight men and women following a high-protein diet (30% of this, 40% carbohydrates) and 30% fat) or high carb regime (15% of the first, 55% of the second and 30% of the third). After a year of weight loss and maintenance, they discovered that the first group experienced a 21% greater weight loss and a 27% decrease in body fat than the second.
When you understand how little sleep contributes to obesity you will realize how important it is to sleep well every night. Sleep regulates endocrine function while maintaining the proper balance between hunger hormone (ghrelin) and satiety hormone ( lectin ). Lack of this increases appetite, resistance to insulin and cortisol, the stress hormone, which contribute to the accumulation of fat in the body. Make sure you have at least 7 to 8 hours to rest every night.
One of the things that most fatten the abdominal area are the empty calories of alcohol. It’s called a beer gut for a reason! Its consumption has long been related to obesity in this area and can easily spoil your weight loss efforts.
Alcohol not only has many calories but it is the body’s favorite fuel, which means that when you drink it, the rest of the nutrients in your food are sent to store (yes, to your belly or possibly to your thighs or rear). It is also known to reduce self-control and inhibitions, which will lead you to eat without barriers and drink too much.
Do not stress
Stress wreaks havoc on every part of your body and can cause outbreaks of joint, head pain and, yes, even excess belly fat. This is because when you feel this way, your body pumps extra cortisol, that not-so-good hormone we always talk about. Studies show that this not only increases appetite but can also redistribute body fat in the area of your abdomen, according to a review published in the journal ‘Obesity’.
There are no miracles: diet, exercise, and changes in your lifestyle are crucial
Therefore, if lately, you sit on the edge of the abyss, find time to relax during the day, whether 30 minutes to read a book, cook or relax in a hot bath. Anything is useful, but yoga can be particularly effective due to its incorporation of mindfulness meditation.
In a 2012 study, obese postmenopausal women who tried it for 16 weeks suffered significant reductions in their body weight, fat percentage, body mass index, waist measurements and even visceral fat, specifically.