6 WAYS TO SHRINK YOUR BELLY (AND 5 DON’T INCLUDE EXERCISE!)
Getting toned abdominal muscles is probably the hardest thing when it comes to reducing belly fat. And although crunches are generally viewed as the most effective workout that targets this muscle group, fitness experts are now proposing other more effective ways to shrink your belly. The thing with crunches is that they have shown ineffective in burning subcutaneous fat deposits and abdominal circumference, even when performed five days a week for six weeks.
According to Jennifer Cohen, a Los Angeles-based fitness expert, using methods that counteract cortisol is crucial for reducing your waistline because this hormone reduces lean muscle and binds to fat in the abdominal area.
That’s why reducing stress in your life is one of the first steps to take owing to the fact that stress increases cortisol levels. Other things you should consider to reduce your cortisol levels include:
- Getting enough sleep
- Cutting down or cutting out refined sugar intake
- Slowing down your breathing
- Doing high-intensity interval training
- Getting enough vitamin C
- Consuming healthy fats such as the omega 3’s found in salmon, avocados and walnuts
The KEY Strategy for Reducing Belly Fat
To start with, getting enough sleep is not only critical for regulating cortisol levels, but also for optimizing your circadian clock, which can seriously affect your metabolism and weight. As found in a study conducted by the University of Chicago, dieters who slept for 8.5 hours a night lost 55% more body fat over the course of two weeks than those who only got 5.5 hours of sleep a night.
However, the key to shrinking belly fat successfully is your diet along with the type of exercise you perform.
Get a Flat Stomach: Secret Weapons of Weight Loss
The most popular and effective dietary regime for perfect abs is the Abs Diet. The list actually includes a number of tasty, convenient foods called the Abs Diet Powerfoods. And, you don’t haveto learn the list by heart; you only need to remember the acronym: Almonds and other nuts, Beans and other legumes, Spinach and other green vegetables, Dairy (low-fat), Instant oatmeal, Eggs, Turkey and other lean meats, Peanut butter, Olive oil, Whole-grain breads and cereals, Extra-protein (whey) powder, Raspberries and other berries.
It can’t get any better, can it? You actually get to eat healthy protein, healthy fats, and healthy carbs. The thing is there’s hardly anything you should cut out from your diet if you decide on this program. You can even relish a scoop of ice cream or a grilled cheese sandwich.
If you follow these simple rules, you’ll soon be on the right track to getting the perfectly shaped belly.
- Include 2 or 3 of these foods into each meal, and at least one into each snack you have.
- Combine different foods in every meal to get a healthy mix of protein, carbohydrates, and fat.
- Include some protein into each snack.
A – Almonds and other nuts (with skins)
They build muscle, curb appetite, fight obesity, heart disease, muscle loss, wrinkles, cancer, and high blood pressure.
B – Beans and legumes
They build muscle, stimulate fat-burning, regulate digestion, fight obesity, colon cancer, heart disease, and hypertension.
S – Spinach and other green vegetables
This food group counteracts free radical damage and molecules that speed up the aging process. Plus, it fights cancer, heart disease, stroke, obesity, and osteoporosis.
D – Dairy products (fat-free or low-fat milk, yogurt, cheese)
Dairy food supports strong bones, stimulates weight loss, fights osteoporosis, obesity, high blood pressure, and cancer.
I – Instant oatmeal (unsweetened, unflavored)
This food increases energy levels, reduces cholesterol, maintains blood sugar levels, fights heart disease, diabetes, colon cancer, and obesity.
E – Eggs
Eggs build muscle, burn fat and fight obesity.
T – Turkey and other lean meats
Lean meats build muscle, strengthen the immune system, fight obesity and other diseases.
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