As we age, we tend to gain weight, especially in our stomachs. Besides making it more difficult to integrate into the swimsuit last year, belly fat can have a significant impact on our health. This is because fat does not stop there, spoil your silhouette. Belly fat and visceral fat partner - the fat that lies deep within your body - to continuously create inflammatory compounds that wreak havoc on your body, which increases the risk of heart disease, diabetes, cancer and many other conditions . Do not despair, however, because there are seven surefire ways to melt belly fat:
Exercise before breakfast.A British study found that exercise before breakfast burn more body fat than exercise at the end of the day. As an added bonus, a greater amount of artery-clogging fats in the blood that causes heart attacks is reduced in the early morning workouts. Participants underwent three tests one to two weeks apart, which involves brisk walking for an hour before breakfast, take the same walk after breakfast, or not exercising at all. Although exercise has increased the amount of fat burned compared to non-body exercise, exercise before breakfast caused a great loss of fat - up to 33 percent more than the year after breakfast.
Eat good fats. A diet rich in monounsaturated fatty acids (MFA), such as olive oil, avocados, nuts and seeds can help melt belly fat. Most experts agree that olive oil is one of the best for cooking and salads because of its high content of monounsaturated fatty acids, which lowers LD ("bad cholesterol"). In addition, olive oil contains compounds that signal the brain that the stomach full, which makes you eat less and feel full longer.
Jog in place of lifting weights. Duke University researchers have found that aerobic exercise is a much more effective way to lose belly fat as resistance training or a combination of both. A study of overweight adults 18 to 70 years found that aerobic training burned 67 percent more calories than resistance training.
SPECIAL: 5 Things Flush 40 lbs. Our body fat - More.
Eliminate trans fats. Despite the large amounts of trans fats were eliminated many foods, it is still hanging in some vegetable shortening, crackers and snacks. (Beware the ingredient "partially hydrogenated oil"). Research at Wake Forest University found that the monkeys were fed a Western-type diet including trans fats gained 7.2 percent more body weight than those fed on a diet of mono-unsaturated fats, greases such as olive oil. The number of calories and fat in the two systems are identical. Most of the gain was in the abdominal area.
Reduce stress. When you are stressed, your body releases a hormone potent mix of adrenaline, cortisone and insulin, which not only increases the appetite and causes the body to produce more fat, but usually sends excess fat directly to your waist . To reduce the stress away, close your eyes and long slow deep breaths for about five minutes. Your stress level will be reduced - and so should those hormones bursting belly.
Get enough sleep. Lack of sleep can affect your body's natural rhythm and have it produce a lot of hormones that induce fat, similar to the hormones that are created when you are stressed. One study found that people who get enough sleep had less abdominal fat over a period of five years, compared with those who were deprived of sleep.
Eating fiber. Researchers at Wake Forest Baptist Medical Center have found that simply eating more soluble fiber from fruits and vegetables reduces visceral fat. They found that every 10 grams of soluble fiber eaten every day reduce belly fat by 3.7 percent over five years. Adding moderate activity reduces belly fat still 7.4 percent. Foods high in soluble fiber are apples, oats, peas and beans.
Two small blocks contain 10 grams of soluble fiber. A Penn State study found that people who ate a healthy diet that includes all whole grains lost more belly fat than those who consumed the same diet but ate refined grains instead. In addition, levels of C-reactive protein (CRP) were reduced by 38 percent, while levels remained the same in the group eating refined grains. High levels of CRP are associated with heart disease.
Exercise before breakfast.A British study found that exercise before breakfast burn more body fat than exercise at the end of the day. As an added bonus, a greater amount of artery-clogging fats in the blood that causes heart attacks is reduced in the early morning workouts. Participants underwent three tests one to two weeks apart, which involves brisk walking for an hour before breakfast, take the same walk after breakfast, or not exercising at all. Although exercise has increased the amount of fat burned compared to non-body exercise, exercise before breakfast caused a great loss of fat - up to 33 percent more than the year after breakfast.
Eat good fats. A diet rich in monounsaturated fatty acids (MFA), such as olive oil, avocados, nuts and seeds can help melt belly fat. Most experts agree that olive oil is one of the best for cooking and salads because of its high content of monounsaturated fatty acids, which lowers LD ("bad cholesterol"). In addition, olive oil contains compounds that signal the brain that the stomach full, which makes you eat less and feel full longer.
Jog in place of lifting weights. Duke University researchers have found that aerobic exercise is a much more effective way to lose belly fat as resistance training or a combination of both. A study of overweight adults 18 to 70 years found that aerobic training burned 67 percent more calories than resistance training.
SPECIAL: 5 Things Flush 40 lbs. Our body fat - More.
Eliminate trans fats. Despite the large amounts of trans fats were eliminated many foods, it is still hanging in some vegetable shortening, crackers and snacks. (Beware the ingredient "partially hydrogenated oil"). Research at Wake Forest University found that the monkeys were fed a Western-type diet including trans fats gained 7.2 percent more body weight than those fed on a diet of mono-unsaturated fats, greases such as olive oil. The number of calories and fat in the two systems are identical. Most of the gain was in the abdominal area.
Reduce stress. When you are stressed, your body releases a hormone potent mix of adrenaline, cortisone and insulin, which not only increases the appetite and causes the body to produce more fat, but usually sends excess fat directly to your waist . To reduce the stress away, close your eyes and long slow deep breaths for about five minutes. Your stress level will be reduced - and so should those hormones bursting belly.
Get enough sleep. Lack of sleep can affect your body's natural rhythm and have it produce a lot of hormones that induce fat, similar to the hormones that are created when you are stressed. One study found that people who get enough sleep had less abdominal fat over a period of five years, compared with those who were deprived of sleep.
Eating fiber. Researchers at Wake Forest Baptist Medical Center have found that simply eating more soluble fiber from fruits and vegetables reduces visceral fat. They found that every 10 grams of soluble fiber eaten every day reduce belly fat by 3.7 percent over five years. Adding moderate activity reduces belly fat still 7.4 percent. Foods high in soluble fiber are apples, oats, peas and beans.
Two small blocks contain 10 grams of soluble fiber. A Penn State study found that people who ate a healthy diet that includes all whole grains lost more belly fat than those who consumed the same diet but ate refined grains instead. In addition, levels of C-reactive protein (CRP) were reduced by 38 percent, while levels remained the same in the group eating refined grains. High levels of CRP are associated with heart disease.
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