Once you hit a certain age, typically in your 30s you may notice some extra fat in the abdominal area. Let’s fight back and reduce the risk of developing Type II diabetes and heart disease.
When white fat expands in your abdomen among your organs, it sets you up for some serious health problems. This type of fat is referred to as visceral fat. It churns out stress hormones (e.g., cortisol) and substances that promote inflammation (e.g., cytokines) that can affect your body’s production of the hormone insulin.
Keep moving. Visceral fat responds to all types of aerobic exercise from walking to jogging to running. Did I mention keep moving!!!
A diet high in protein protects us from insulin resistance (and the potential for type II diabetes). How much protein? About 30% protein each day can contribute to loss of visceral fat. Try adding organic whey protein to smoothies each day.
Polyunsaturated fats will help you lose belly fat. Good sources of polyunsaturated fats include nuts (walnuts, Brazil nuts, pine nuts), seeds (flaxseed, chia seeds, sunflower seeds, sesame seeds, unsalted peanuts) and fish (wild salmon, tuna)
Lower cortisol levels (stress hormone) with relaxation exercises like yoga. Try a 10 minute yoga routine each day.
Sleep is important to health. Studies have shown that 8 hours per night will help you lose belly fat. P.S. Don’t sleep in on the weekends … this messes with your natural rhythms and will result in additional cortisol production.
Drink green tea about 2 to 3 cups per day. Studies show individuals that consumed green tea daily along with exercising (Yes, exercise) reduced belly fat.
Eat fiber and plenty of it each day. Start in small amounts and gradually build over weeks to months to the recommended daily amount (around 25 g per day).
Well that’s it! Print these off if you like and look at them each day.