Lose the pudge!
Even many of you when it comes to the belly fat, think about something that is not good, that is not true because a little bit of belly fat protects your stomach, intestines, and other delicate organs. However, if you have too much fat is anything but healthy, as extra fat cells generate adipokines—chemical troublemakers and adipose hormones that travel to your organs and blood vessels, where they cause inflammation and other problems, such heart disease and diabetes.
The good news is that every pound you lessen can help reduce your size. According to Rasa Kazlauskaite, MD, an endocrinologist at the Rush University Prevention Center in Chicago, when women start losing weight, they normally lose 30% more abdominal fat compared with total fat. Even better, some things you make every day can boost your ability to burn belly fat.
Here are 10 common dangers—and ways to reduce pounds.
- You’re on a low-fat diet
Losing fat by eating fat sounds a little bit strange, however, it’s good to eat fat—specifically monounsaturated fatty acids (MUFAs). In one study the women were asked to switch to a 1,600-calorie, high-MUFA diet, and that resulted in lost a third of their belly fat in a month.
Belly burner: Have a serving of MUFAs, such a tablespoon of olive oil, a handful of nuts, or a quarter of an avocado—with every meal and snack.
- You’ve been feeling blue for a while
It is shown in the recent Rush University Medical Center study that women with depressive symptoms are more prone to have extra belly fat. That happens because depression is linked to poor eating habits and reduced physical activity.
Belly burner: Exercise! As it is confirmed by Dr. Kazlauskaite, exercise improves levels of brain chemicals that regulate the metabolism of fat, as well as your mood. In addition, it enhances your motivation to do different things (like seeing friends) that help to prevent depression.
- Your food comes from a box
Some unhealthy foods like chips (simple carbs) and sweetened drinks (added sugar) cause your blood sugar to spike, which triggers a flood of insulin. The insulin is a hormone that encourages your liver to store fat in your middle part.
Belly burner: Focus your efforts on adding in healthy food, servings of vegetables at each meal, which will fill your stomach with high-quality fuel.
- You’re skimping on the miracle mineral – magnesium
Magnesium is responsible for more than 300 functions in the body that are confirmed in the study conducted in 2013, which shows that people who consumed more of it had lower insulin levels and blood sugar.
Belly burner reach for magnesium-rich foods such as dark leafy greens, soybeans and bananas, at least twice a day.
- You’re hooked on diet soda
Many studies found that the people who drink diet soda were more likely to have a high percentage of fat in their bellies. According to the researchers, the diet drinkers may get extra calories.
Belly burner: In the case you don’t want to kick your habit, then reducing the number of food calories in your diet will be the solution for burning belly fat.
- You love burgers
The Swedish researchers compared two groups of adults, where one group got 750 extra daily calories, mainly polyunsaturated fatty acids (PUFAs), and another group the same amount of calories but mostly from saturated fat for seven weeks, the group with saturated fat accumulated two times as much animal fat.
Belly burner: Consume fatty fish (salmon or trout) once a week to get a good dose of PUFAs, reduce your intake of red meat and choose instead for protein low in saturated fat (legumes and chicken).
- You think girls don’t get beer guts
The beer may be linked with abdominal obesity, according to a 2013 Danish study, but wine won’t save you from a spare tire, as the amount of alcohol of any type that women drank contributed to gain weight.
Belly burner: Stick with seven or fewer alcoholic beverages a week.
- You can’t recall when you last said “om”
In the period of menopause (hormonal changes in women after 40s) it becomes harder to shed stomach pudge. However, dynamic yoga can help to balance these effects. According to the 2012 study, the women in this period, who did an hour-long yoga session three times a week lost more than 1/2 inch around their waists for 16 weeks.
Belly burner: Taking an hour to do something will be perfect for any women in order to control the stress hormones, advises Sheila Dugan, MD, a physical medicine and rehabilitation specialist in Chicago.
- Your meals are beige
Reducing cortisol is of great importance for shaping your belly, and you can get it from brightly colored veggies and fruits, which are loaded with vitamin C. A recent study in The Journal of Nutrition confirmed that people who ate more of the nutrients in red, orange, and yellow produce smaller waists as a result.
Belly burner Enhance the quality of your food by adding color to your plate by diced red pepper into your turkey meatballs or topping fish with a mango salsa,
- Your sweat sessions don’t involve sweat
High-intensity interval training (HIIT) followed by short periods of gentle activity or rest—boasts belly-shrinking benefits. As high-intensity exercise are effective at reducing triglycerides, insulin and cortisol, it burns more calories in less time, according to notes of Shawn Talbot, PhD, a fellow of the American College of Sports Medicine.
Belly burner: If you are running or biking, for example, accelerate to a pace and make it harder and alternate with the slow down for a minute, and repeat until you can. Also you can try a series of moves like push-ups and squats for two minutes each and make a 60-second break between them.