4 TIPS FOR WEIGHT LOSS BELLY:
1. INCREASE YOUR INSULIN SENSITIVITY BY AVOIDING SUGARS
Whenever you eat sugar or sugar-rich foods, your brain sends the signal to the pancreas to produce the hormone insulin. This insulin goes into the bloodstream in search of sugars, to convert them into energy or to store them as fat. However, if you continuously eat too many sugars, your body is also constantly busy with the production of insulin. This excessive insulin production eventually results in your body becoming less sensitive to insulin, causing your body to produce more insulin to process the sugars in the blood. This leads to an increased blood sugar level, a precursor to type-2 diabetes. The hormone insulin promotes fat storage, which is why people who are overweight often have elevated blood sugar levels. You can promote your insulin sensitivity by breaking the circulatory cycle of insulin production in your body, and this is done by eating as little sugar and sugar-rich food as possible. Low-sugar and sugar-free alternatives include stevia, yacon syrup and lucuma, a sweetener that has been very popular in South America for centuries.
Blueberries help to increase your insulin sensitivity and reduce abdominal fat, at least according to research in 2010 (Stull et al) of The Pennington Biomedical Research Center at Louisiana State University and published in The Journal of Nutrition. In this study, the test subjects were given a smoothie with blueberries every day. In this group, insulin sensitivity improved by 22% compared to the placebo group.
Then add a teaspoon of cinnamon immediately to that smoothie, as this also turns your insulin into balance. This research in 2003 (Khan A, Safdar M et al) of The Beltsville Human Nutrition Research Center showed that a teaspoon of cinnamon improves your insulin sensitivity after only 20 days and lowers your blood sugar level by up to 20%.
2. BALANCE YOUR INSULIN BY DECREASING IT WITH CARBOHYDRATES
Carbohydrates are converted into sugars in the body and in fact, have the same effect on your insulin sensitivity as sugars and sugar-rich foods. Carbohydrates are found in many foods that we eat every day, such as bread, pasta, potatoes, breakfast cereals and granola bars. Fortunately, there are many healthy low-carbohydrate substitutes for these products that also contain a lot of fiber, such as quinoa, sweet potato, millet, buckwheat, basmati rice, teff, amaranth, oatmeal and chia seeds. In addition, you can get a lot of complex carbohydrates from organic fresh vegetables, which taste best when processed in green smoothies.
This is also evident from scientific research, for example in 2010 (Plodkowski et al) at The University of Nevada School of Medicine. This study of overweight women showed that reducing carbohydrates was much more effective in balancing insulin than when women ate fewer fats. As a result, the women who ate fewer carbohydrates lost more weight.
3. REDUCE YOUR CORTISOL BY DEALING WITH STRESS
Cortisol is also a hormone that is largely responsible for the production of abdominal fat. Cortisol is also called the 'stress hormone' and regulates the use of proteins, carbohydrates, and fats in the body. The body uses cortisol to make energy from fat cells, which are then used by the muscles. But if your body continually produces too much cortisol as a result of chronic stress, it can lead to adrenal exhaustion, resulting fat in a stomach. You can slow the production of cortisol by relaxing more, avoiding stress as much as possible and dealing with stress sources.
Scientific research (2006, University College London and published in Psychopharmacology) has shown that daily drinking of black tea (in times of stress) causes a reduction of cortisol in the body. The test subjects also had fewer stressful feelings than people in the placebo group.
4. INCREASE THE PRODUCTION OF HORMONES THAT STIMULATE FAT BURNING
In addition to hormones that promote fat storage, there are also hormones that stimulate fat burning, such as growth hormone and testosterone. You can effectively stimulate these two hormones by doing a high-intensity interval training, because it has been scientifically determined that they lead to rapid and effective fat burning, especially on the stomach (Porcari & Schnettler, 2010).
S. Boutcher of the School of Medical Sciences in Australia did a literature study in which he juxtaposed various studies in this area. The conclusion is that short interval training with a high intensity is more effective than any other form of exercise to reduce fat and abdominal fat, with the most results after six weeks of training. Especially in people who were overweight, the research results were spectacular. These studies also showed that the most common reason for people not to exercise was a lack of time. Shorter effective HIIE training courses are therefore interesting for people who want to lose fat. The studies showed that 3 to 6 days per week 25 minutes of interval training gives the most results.
EXERCISE: KETTLEBELL SPLIT SQUAT
The Kettlebell training, where you train with a training weight that has the shape of a cowbell, is a good example of a high-intensity interval training. In the exercise below one of the basic exercises for the Kettlebell is shown. For every Kettlebell exercise, you must first ensure that you have mastered the exercise well before doing multiple repetitions in succession. Always listen carefully to the signals in your body and never force anything, that is the best method to prevent injuries and quickly get rid of your belly fat.
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