The fact that “visceral” fat cells are located right next to and in-between organs in your abdominal cavity doesn’t help. For example, fat next to the liver drains into it, causing a fatty liver, which is a risk factor for insulin resistance, setting the stage for Type 2 diabetes.
We start to gain weight in our midsection when our cortisol levels spike. Stress is one of the main culprits for high levels of cortisol secretion. When this happens cortisol breaks downs lean muscle (the type of tissue that burns calories most efficiently) and also holds on to fat storage in the abdominal region.
Here are things you can do to help lose belly fat:
Get enough Sleep
Staying up late at night makes you eat more. When you are tired you produce more ghrelin, which triggers cravings for sugar and other fat-building foods. Losing sleep can also alter your hormone production, affecting your cortisol levels that cause insulin sensitivity, prime reasons for belly fat. Getting at least 7 hours of sleep a night is one of the best things for your health and well being, including getting rid of belly fat and slimming down your waist line.
Short bursts of exercises
Do exercises that engage multiple muscle groups and work your cardiovascular system. Research shows that interval training, or alternating short bursts of energy with brief resting periods, can improve muscle and build endurance more quickly than traditional exercise. Aerobic exercises, which get your heart pumping, burn calories quickly and facilitates fat loss all over, including your belly. You can’t “spot-burn” belly fat, but it’s usually the first to burn off when you exercise, regardless of body shape or size.
Aim to take 10,000 steps a day. In one study where men reduced their daily steps from about 10,000 to less than 1,500 (without changing their diet), their visceral (belly) fat increased by 7% after just 2 weeks. Get a pedometer to record your steps and log them in one of the 10k sites online.
Cut down on Sugar
Most of the battle of the bulge is fought and won in the arena of eating a healthy diet. Reduce calories by filling yourself up with protein, vegetables, whole grains, and replacing bad habit snacks with good ones. For example, if you have a sugar craving, replace your favorite cookies with fruits. Consider including protein and high-fiber foods (eggs, peanut butter, fresh fruit and vegetables) for breakfast — they take longer to process than refined sugars and complex carbs so you’ll feel full throughout the morning.
Take Vitamin C
Vitamin C helps balance cortisol which spikes when you are under stress. Besides being a good way to counteract a cold, Vitamin C is also essential for making carnitine, a compound used by the body to turn fat into fuel, making this vitamin your ally in burning belly fat. Increase your intake of vitamin C when you are under stress.
Jump start your metabolism
Eat breakfast. It might seem counterproductive to eat if you’re trying to lose weight, but studies show that eating breakfast within an hour of waking up keeps your insulin levels steadier and your LDL cholesterol levels lower. Eating breakfast also gets your metabolism going.
Studies suggest that consistently drinking water throughout the day can lead to a more active metabolism, regardless of dieting.[6] Drinking more water also helps your body flush out waste/toxins and improves your overall health. Aim to drink an at least 3 liters of water (64 ounces). Carry a water bottle so that you can drink whenever you feel thirsty.
Culled from healthandfitness.com
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