How can I make my tummy flatter?
Isn’t that something we all want, especially at the brink of bathing suit season?
Here are 5 tips from Premier Physicians Weight Loss and Wellness to get you that trimmer tummy.
There are many good reasons for wanting a flatter stomach, such as having confidence when strolling down the beach in your bikini! But there are even better reasons to work off that extra baggage around that belly. This extra baggage around your stomach is known as visceral fat. Visceral fat is not only annoying but it is also a dangerous type of fat. As it forms between the organs, deep within the abdominal cavity, it secretes proteins that can trigger inflammation. This will put you at risk for diabetes, heart disease, and even cancer. An easy way to determine if you are carrying too much abdominal fat is wrap a measuring tape around your body at the top of your hip bones. If your number is more than 35 inches, it may be time to take action. Good News! Getting rid of that belly fat may be easier than you think. With the right plan, it is easier to lose that belly fat than stubborn lower-body fat or the back of the arm flab. Stick to these 5 tips and your will be a slimmer, healthier you in no time!
It is important to keep your calories in a healthy range and avoid meals that are high in saturated fat. But research has also shown that eating more of certain foods can help burn off visceral fat and create that smaller middle we all long for. Monounsaturated fat (healthy fat) not only helps maintain heart health and keeps inflammation levels under control, but may stop belly fat before it starts. Olive oil, avocados, and nuts are great examples of monounsaturated fat. Pine nuts are particularly great because they contain high levels of polyunsaturated fatty acids. These acids increase the levels of two hormones that signal the brain when your stomach is full. Try snacking on one ounce of pine nuts ( about the size of a shot glass) 20 minutes before mealtime to avoid overeating. Premier Physicians always recommends creating a food journal to monitor what foods are increasing the fat loss and which are contributing to the gain.
People with chronically high levels of the stress hormone cortisol tend to carry excess visceral fat. Foods that are higher on the glycemic index, ( the glycemic index uses a ranking of 0-100), cause more spikes in blood sugar., which in turn triggers the release of cortisol when glucose levels crash. Continuous up and down of blood sugar levels could also eventually lead to insulin resistance, which is the first step to type 2 diabetes. Choosing low-GI foods (with a rating of 55 or lower) will help keep cortisol levels stable. Choosing foods such as beans, lentils, and chick peas, instead of foods such as white rice and potatoes will keep that cortisol level down. The database at glycemicindex.com is an excellent source to inform you of the GI ratings of your food.
A study in 2012 found that individuals that consume one and a half cups of green tea enriched with a total of 609 mg of catechins (antioxidants that burn fat) each day for a total of 12 weeks lost approximately 16 times as much visceral fat as those who consumed green tea without adding antioxidants. If you want to achieve similar results with a green tea bought in a super market, you will need to consume two to four cups daily.
Being low on calcium produces a hormone that signals the body to store visceral fat. The recommended daily calcium intake is 1000 mg for adults. By reaching this daily value it helps to reduce the levels of this hormone. Calcium from dairy has proven to have a stronger effect than calcium from other sources. Eating 6 ounces of low-fat Greek yogurt as a snack contains about 20 percent of your recommended daily allowance for calcium.
Exercises for the core strengthen your abs, but they will not eliminate the fat beneath them. In order to melt that fat away, you have to rev up your overall cardio routine to burn off those calories. A study at Duke University found that individuals who performed moderate cardio for 178 minutes per week (approximately 30 minutes of walking 6 days of week) gained very little visceral fat over the course of eight months. The participants that worked out at a higher intensity (jogging) for a similar amount of time saw even better results – reducing belly fat by roughly 7 percent. Interval training, alternating between high and low intensity cardio, is the best way to maximize your work out.
Once a regular cardio routine has been established, add in two or three weight training sessions into your weekly workout. You can mix up the days, they do not have to be on a set schedule just be sure they are nonconsecutive. Everyone naturally gains some fat as they age, but building muscle tone can slightly slow the production of belly fat. Whether you are younger or older cardio and toning are the trick!
For information on Weight Loss Programs to support and guide you on this Fit and Flat Belly Journey check out our link:
Premier Physicians Weight Loss and Wellness 2650 Lake Sahara Dr. Ste. 100
Las Vegas, NV 89117